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Tailbone Fascia Release – Soften SI Joint Scar Tissue From Falls & Wake Up Traumatized Glute Tissue

If you’ve ever fallen on your tailbone or butt, this video is for YOU. 

Many of you have begged me to show you how to release “glute” fascia before, and I’ve always hesitated to put any videos out demonstrating glute releases, because…

Most of my clients (and myself) have experienced WORSENING pain or spasms as a result of performing aggressive glute fascia release techniques. This is especially true for the gluteus medius, and I still stand by my previous statements about most people NOT needing to release their gluteus medius fascia. Instead of fascially adhesed gluteus medius fascia, most people are experiencing “tight” glutes because they’re in some sort of pelvic instability scenario. Meaning, their hips are either shifted, tilted or hiked up on one side (or a combo), causing the brain to recruit gluteus medius neurologically (at the nervous system or brain level) to contract or “clamp down” to provide 24/7 pelvic stability.

When this happens the gluteus medius appears tight, but really it’s hanging on in order to stabilize you, so your spine (or central nervous system, CNS or spinal cord  – aka your LIFE SUPPORT) isn’t compromised. 

If you suspect you’re in the above scenario, you will need to find the root cause of glute inhibition, take care of the imbalances that caused it and then strengthen your gluteus medius muscles. I have a whole course that walks you through this entire process, and you can get on the waitlist by clicking here. Or browse through my blogs and videos that talk about glute inhibition, pelvic instability and how to problem solve pain at the source. 

I had to get all that out of the way before introducing today’s video, which is NOT about the gluteus medius. But I know some of you will be tempted to use this technique on your entire glutes, including the gluteus medius. PLEASE RESIST…I promise, your gluteus medius is almost certainly not the problem. 

Today we’re going after the tailbone fascia, or the sacro-iliac ligaments right around the tailbone or sacrum. 

There are a TON of ligaments here, such as the iliolumbar ligaments, superficial dorsal sacrococcygeal ligament, sacrotuberous ligaments, interosseous ligaments and the tendinous attachment of gluteus maximus. You don’t need to know their names…they will tell you if they are traumatized, full of scar tissue, dense and in need of releasing if you get on the tennis ball (as shown in the video) and you feel tenderness, soreness or pain. 

Ok. And speaking of pain – it’s CRITICAL that you understand the importance of NOT re-traumatizing this already traumatized tissue. 

So here’s the deal: while I am normally all about the weight or compression and believe that intensity is subjective (meaning, you could use a lot of weight and get a lot done in a short amount of time if your nervous system allows you to, whereas someone else may need to use a lot less weight)…I am going to do my best to insist that you go slowly, gently and cautiously with this one.

When you originally injured this area, it sustained physical trauma in the form of impact injury. So you don’t want to come smashing into this tissue and become yet another source of injury to this already sensitive/injured tissue. 

You’ll need to stay LIFTED OFF THE GROUND during the entire technique.

This ensures that you’re actually compressing tissue vs smashing it or pinning it to the ground, which may cause a reaction you don’t want as your body thinks it’s getting injured again. 

You can make this your own as far as movements go. I’ve sometimes spent up to 15 minutes slowly and methodically going over my tailbone fascia, only to need something a little different the next time I get on the ball. 

Please listen to your body, and if you get any kind of “danger” signal – just stop. You may need help from a skilled practitioner to get into this area without causing more damage. But choose your practitioners carefully. I’ve been reinjured by several trying to dig into my glutes and/or coccyx. 

You may have an emotional release doing this. I’ve had a few (which is extremely rare for me). 

If you get sore the next day – you went too deep or got too aggressive, so back off next time. 

You can repeat this as often as you need (as long as you don’t get sore), until it no longer hurts or feels intense to get on the tennis ball. 

Please DO NOT use a lacrosse ball for this! I can’t stress this enough. It’s too hard, too intense and does not have enough “give” to meet the hard ligamentous tissue we’re working on without causing more damage. 

Got questions? Post ‘em below and I’ll do my best to answer!

I hope this is the answer you’ve been looking for if you’ve ever fallen onto your tailbone and felt unsure how to get into this sensitive, intimate, hard-to-reach area of your body. 

If you have a good success story (like I did with this) please share it below, because you’ll inspire someone else. 

* Disclaimer: The contents of this blog and accompanying YouTube channel are for informational purposes only and do not render medical or psychological advice, opinion, diagnosis, or treatment. The information provided through this website is expressly the opinions of each author and should not be used for diagnosing or treating a health problem or disease. This is not a substitute for professional care. If you have or suspect you may have a medical or psychological problem, you should consult your appropriate health care provider. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Links on this website are provided only as an informational resource, and it should not be implied that we recommend, endorse or approve of any of the content at the linked sites, nor are we responsible for their availability, accuracy or content.

  • Keeley says:

    Elisha,

    Thank you so much for your video on this. I fell on my coccyx at age 15 and always had SI joint issues/pain/pinching/restriction since.
    I will be trying this technique as soon as I get the chance and will post an update here.

    Your language and the way you simplify these techniques are a gift to us all, we are very lucky to have you 🙏 💚🤩

    • Hi Keeley – I look forward to hearing about how this works for you! I always recommend combining this with other fascia release techniques that can be the primary cause of PAIN in the SI/low back region (like your quads, quad hip flexors, adductors and IT Band/hamstring junction), but if you fell on your tailbone like you did (and like I did), then getting into this scar tissue can be a game changer. I’m rooting for you to free your sacrum and feel better in your body!

  • Gayle says:

    Hi Elisha, I assume we are not pressing on the actual bone? Only working on the meat of the bum. Thanks

    • Yes – we are working the “meat” here, but some of that will feel close to the bone, stringy, more tender because we’re also trying to work on tendon/ligament tissue, which is not as “meaty” as a muscle.

  • Kristin Gutzke says:

    Elisha, so do you think this will work from a chair? How about a series of all the releases you can do with a chair (lots of forearm and triceps, deltoids, and biceps from hooking the arm over the back of the chair for instance.) I would love to see if there is a chair one for lats, as lats are hard for me to do. There are already some for thigh, and plantar fascitis videos for the feet. Maybe I can go find all the chair ones and just make a playlist for everyone. I love these because it is a way to make TV time with the kids a fun way to work on releases (that I end up getting to a lot.)

    • Hi Kristin – you are always free to experiment and adapt my techniques to suit your body/abilities. I believe it would be somewhat difficult to do this in a chair and stay lifted, and be able to maneuver side to side…but if it works for you, awesome!

  • Sharon says:

    Can’t wait to try this. Would yoga type blocks under elbows help in the lift to avoid wrist pain, though shoulder dysfunction might still prevent their use?

    • Kristin Gutzke says:

      Following. Meanwhile, if you can set up something stable where your elbow can’t slip off, it seems to me you are getting the same position. I will try this several ways for you, and get back to you, but the first thing that comes to mind as an alternate is to get seated where your arms and feet can share the lift, to work on the seat bone area. And she offers the on the back position to try for the higher section of the fascia release. Overall though, one encouraging thing about all these releases in general, is that one gets more flexible and stronger over time to be able to get on the floor and do these. Someone can always focus on the other releases (at the same time they work with some of the modified ones) and later one can try them right along with the video and see if that works better.

    • Hi Sharon (and Kristin) – I think yoga blocks would probably be more difficult on the shoulders than the wrists, so you’re kind of swapping out one point of contact/pressure for another. But I always encourage experimentation and listening to your body – which is a different body than mine, with unique needs 😊

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