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A Free Class to Release Your Hips in 10 Minutes

Updated: Mar 15

This is a favorite in my in-person classes and with my private clients.

Read more below on what to expect and why it's good for you!

What's included here?


The Danaher Method is a three pronged approach to fitness using a signature blend of Pilates, Strength Training and Self-Myofascial Release. In this class you'll be practicing self-myofascial release for your hips and lower-back.


Catherine (Danaher)’s teaching approach is informed by her background in athletics, anatomical knowledge and work as a personal trainer, self-myofascial release practitioner and Pilates instructor.


This is a 10-minute class from our digital library to release tightness in the Glutes, IT Band, Lower-back & Hamstrings. You'll want your yoga or tennis balls to get started.


Why is the release work important?


 Self-Myofascial Release is the practice of releasing tension thru the fascia network.


What is fascia?


Fascia is the connective tissue that surrounds and holds every organ, muscle, bone, blood vessel and nerve ending in place - like your body’s own scaffolding!  The tissue does more than provide internal structure; fascia has nerves that make it almost as sensitive as skin. When stressed, it tightens up.


When you release fascia you help to ease tight muscles, improve blood and nutrient flow within the network and down-regulate your nervous system.


What's happening in this class?


In 10 minutes, you’ll release the hips, lower-back, glutes and IT Band.  We have fascia through all these muscles and the release techniques in this class are intended to open all of that up.

Tip: If you don't have yoga balls, tennis balls or another kind of squishy ball will work. A lacrosse ball will be too firm and I don't recommend that.

How frequently should I take this class?

2-3x per week


Should I take this class before or after another workout?


Either!  When you choose to roll will lead to different benefits.  If done at the beginning of a workout, release work will activate and dynamically stretch tissue, therefore improving range of motion in your workout.  If done at the end of a workout, this will help with recovery and muscle future muscle fatigue.


Where can I find more classes?


We have a huge library of release classes available on our digital library!  The link to subscribe is below.


If you’re in New York, you can join a class at The Floor on Atlantic in Brooklyn.

If you’re interested in 1:1 or small group training, schedule a call with Catherine thru the link below to get the conversation going! 

Take The Class:


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