8684 Oak Grove Ave.
Sebastopol, Sonoma County 95472
USA

7079532639

©2018 by The Body Lever.

First, review the general techniques here at the How to Body Lever page.

​There is a wealth of evidence verifying that soft-tissue manipulation improves a range of body functions.


The Body Lever is a new self-care technology that allows each user to apply superhuman pressure to specific points on the body. Each variation will have its own nuance, though many techniques have similarities, with common themes like using the wrist rolling action when Leveraging and using the Body Handle for pinpoint pressure.

Check out all the variations below and let us know what you think, or shoot us a question at info@thebodylever.com .

 
 
 

STANDING TECHNIQUES

Therapy Applications for:

Legs, Hips, Low Back, Back, Upper Back, Shoulders, Neck, Arms

Postures:

Staggered Legs, Equal Standing, Pyramid, Warrior I, Warrior II, Dancers

 

EQUAL STANDING


APPLIED TO THE

- NECK -

- SHOULDERS -

- UPPER BACK -

Targets Muscles:
Trapezius, Rhomboids, Serratus Posterior, Latissimus Dorsi, Levator Scapulae,

If theres a move to fall in love with, it might just be this variation to target the shoulders and neck. In an Equal Standing Posture, from a Warrior I, or Warrior II pose, Take the Lever Bar over one shoulder and drop the Body Bar underneath the opposite armpit and point it forward like a spear. The pressure you apply forward or twisting with the bottom hand will duplicate the pressure you feel from the Lever Bar that's on the shoulder. While the neck is leaned away from the shoulder you may be working, you can roll the bar all the way up to the base of the skull. Also, by lowering the rope down the back some, and bending the top elbow, you can bring some pressure to the underside of the scapula and into the mid and lower rib cage.

EQUAL STANDING II

APPLIED TO THE

- UPPER RIBS -

- LOWER RIBS -

- WAISTLINE -

- HIPS -

- DIAPHRAGM -

Targets Muscles:
Quadratus Lumborum, Obliques, Psoas, Illiacus, Glutes, Deep Six

After treating your shoulders and neck in Equal Standing, slide both bars down around the waist. From this position you may press both bars inward; changing the rotation or orientation left and right allows you to roll the abdominals and low back. Turning the handle point inward and focusing it into different spaces will target the low back and glute muscles especially well. To do so, secure the Lever Bar across the waist or hip and play with the angles until the Handle sits perpendicular to the muscle.

EQUAL STANDING III

APPLIED TO THE

- UPPER LEGS -

- LOWER LEGS -

Targets Muscles:
IT Complex, Tensor Fascia Latae, Vastus Medialis, Adductor Group

Equal Standing III pose is the quickest, easiest pose to work the legs. Simply drop the rope to the floor while holding the ends of the bars and step one leg through the Lever. Draw the rope up to the mid-thigh and give it a squeeze inward with both hands. Rowing forward and back produces a great massage here, and can be worked all the way up to the hip crease. Rotating the levers left and right will also allow you to target the TFL and Quadriceps muscles. To work the lower legs, roll the Lever Bar several times to tighten the Lever Rope all the way down, then wrap the narrow angle around the outside of the shin. Keep the bars rotated inward to avoid putting pressure on the tibia bone.


FORWARD FOLD

APPLIED TO THE

- NECK -

- SHOULDERS -

- TORSO -

Targets Muscles:
Rotator Cuff, Quadratus Lumborum, Obliques, Diaphragm, Latissimus Dorsi

A forward fold with The Body Lever can be quite a release - combining axial spinal traction with the pull of gravity is no joke! Be mindful when progressing through each traction variation. Taking the Lever bars under the armpits with the rope behind the spine, bend forward from the knees and hips. Pressing inward toward the ribcage will help to elongate the spinal column. Alternatively, take the bars over the shoulders while in the fold and roll the handles up and down to target the rear deltoids and rotators. Finally, using the bars around the outside of the lower ribcage, specific pressure can be applied to open the intercostal muscles and diaphragm and create space for deeper breath.

SEATED

Postures:
Easy Pose, Wide Legs, Narrow Legs, Head to Knee, Kneeling

 

WIDE LEG I

APPLIED TO THE

- UPPER LEG -

Targets Muscles:
Quadraceps, Hamstrings, IT Complex, Adductors, Sartorius

From a wide leg position you can move into many of the seated variations with relative ease. Sit with the Body Bar under the left leg and orient the handle away from the waistline, pointing toward the left foot. Take the Lever Bar over the top of the thigh, keeping the rope on the outside of the leg, and lean into the top bar with the right forearm. To focus on the hamstring, lean the upper body over and reach toward the left foot. For an inverted variation, drop the rope underneath the thigh with the end handles pointing up and use the sides of the leg as the fulcrum.

  • The Primary muscles targeted here are the Rectus Femoris and the Hamstrings. Rec. Fem. by rolling the top of the leg from hip to knee and the Hamstrings by leaning over the Body Bar.

  • The Rec. Fem. is primarily involved with hip flexion and less with knee extension. Because of this, its tightness can contribute to an anterior tilted dominant hip pattern as well as restrictions in leg rotation.

HEAD TO KNEE 

APPLIED TO THE

- INNER THIGH -

- OUTER THIGH

Targets Muscles:
IT Complex, Tensor Fascia Latae, Vastus Medialis, Adductor Group

Pull the foot inward, placing the front of the shin on the ground parallel to the Body Bar under your leg. Make sure to point the handle inward toward the center of the body. Take the Lever Bar over the interior contour of the thigh just below the knee. After positioning the bars, place your free hand on the floor behind you for support to allow the hip to lift and move the levered knee toward the ground. This targets the Vastus Medialis, a muscle on the interior of the knee that is often in a state of "amnesia" or out of sync with the rest of the neuromuscular system - this may produce a very strong sensation!

  • The muscle on the interior of the knee, the Vastus Medialis, that is targeted here is notoriously in a state of "amnesia." Meaning simply that it is not in timing or awareness with the neuromuscular systems as a result of the habits of sitting. This variation may be very intense.

WIDE LEG II

APPLIED TO THE

- LOWER LEG -

Targets Muscles:
Tibialis Anterior, Soleus, Gastrocnemius, Peronius Longus

After finishing Head to Knee pose, extend your legs again at any comfortable width. Twist the bars to shorten the Lever Rope for a shorter angle, then wrap the rope around the outside of the calf at the thickest point for pressure on both sides of the shin. Next, rotate the whole leg so the big toe points inward. Lean into the Lever Bar and roll with the wrists. If your leg position is narrow enough, you may try placing the bottom bar handle end on the opposite thigh just above the knee. If there's one single body part you treat, make it the calves - problems in the ankles can create issues up the entire kinetic chain, so addressing them regularly is important.

  • If there is one single body part you apply self-care tissue therapy to, make it the calves. Problems at the ankles translate to issues up the entire kinetic chain. Roll your Calves, all of the sides, regularly.

EASY POSE I

APPLIED TO THE

- UPPER ARM -

- UPPER BACK -

Targets Muscles:
Trapezius, Rhomboids, Serratus Posterior, Latissimus Dorsi, Levator Scapulae,

The advantage of Easy Pose is the ability to create a leg lock with handle of the Body Bar. Sit cross-legged and tuck the handle into the crease of the knee or along the inner thigh. Then pull the Lever Bar around the hip and over the back of the shoulder to create pressure in the rear deltoid and scapulae, or around the low back to row out the Quadratus Lumborum. You may notice a natural inclination to twist the spine left or right; do so with awareness of the whole spine and activate the opposing muscles isometrically.

  • The QL or Quadratus lumborum is an often a culprit of low back pain and its a difficult region of the body to get proper pressure and alignment.

  • You may notice a natural tendency to twist in these variations, do so with awareness through the whole spine and activate the opposing muscles isometrically.

EASY POSE III

APPLIED TO THE

- SHOULDER -

- UPPER ARM -

- LOWER ARM -

Targets Muscles:
Biceps Bracii, Triceps, Brachialis, Brachioradialis

From Easy Pose I, take the top hand over the head and around the front of the body. Release the leg lock and roll the rope half-tight. With the Body Bar in your lap across both knees, slide your arm through all the way up to the bicep and squeeze the Lever Bar down into the muscle. Rolling down the biceps may bring you to a common trigger point near the elbow. Finally, slide the forearm between the knobs closest to the rope and give give it a good pinch.

  • There is likely an immense amount of tension in the biceps of most people. These muscles are often targeted in volume in weight lifting modalities and some sports.

  • Anyone who types on a keyboard for a living may want to try the extended variations of the Lever Mudras (coming in updates).

STRAIGHT LEGS

APPLIED TO THE

- SHOULDER ROTATORS -

- SHOULDERS -

- NECK -

Targets Muscles:
Teres Major, Supraspinatus, Infraspinatus, Subscapularis, Trapezius, Rhomboids, Latissimus, Levator Scapulae

Sitting with the legs extended in front of you and the feet together, take the Bars to Equal Standing Grip and drop the top handle out to the side of the shoulder. Actively extend the shoulder out and away from the rib cage, elevating and rotating the scapulae up and out. This motion can also be performed standing.

  • Tight shoulders can lead to problems with the elbows and neck. Using this and other shoulder release therapy may help to reduce symptoms.