STEP 1: How to Locate the Sartorius Trigger Point #One
The Sartorius is a thin muscle that’s also the longest muscle in your body. It arises from the hip. Place your hands over your navel and bring them down and to the side until you feel a bony projection on either side at the level of your hips. This is where the Sartorius muscle arises from. Its muscle fibres travel along the front of your thigh in an ‘S’ shape toward the inside of your thigh before inserting into the tibia on your lower leg. The muscle helps in flexion and with both internal and external rotation at the knee and hip joints, respectively. All four actions can be illustrated when one sits cross-legged. Sartor, in Latin means “tailor”. This muscle got its name since most tailors in those days used to sit cross-legged while working. This lead them to have bulky Sartorius muscles.
STEP 2: How to Self-Release the Sartorius Trigger Point # One
Massaging the Sartorius is simple. Sit down on the floor with the knee of the affected leg on the ground, keeping the other pointing toward the sky. Locate the trigger point along the inside of the thigh, as shown in the previous video. Using your opposing elbow, apply pressure to the trigger point. Hold for about 30 seconds on each, and release.
STEP 3: How to Stretch the SartoriusTrigger Point # One
To stretch the Sartorius muscle, you will need a pillow. We learned from the location video that the Sartorius muscle is used when sitting cross-legged (.i.e. during flexion at the knee and flexion and lateral rotation at the hip). As such, we will be doing the opposite movements to stretch it. Lie down with your head resting on the pillow. If the right leg is the one you’re stretching, lean over to your left side and bend your right knee. Hold on to your right ankle and slowly roll onto your back so your right ankle is near your right hip. You will feel the stretch on the front of your leg. If the stretch is not sufficient, bring your left leg across and rest it over your right for more pressure. Hold for 30 seconds. To release, roll back to your left side and bring the affected leg forward and straight. Remember to stretch the opposing leg as well.