How To Truly Fix A Tight Psoas + Hip Flexor Muscle Imbalances
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- čas přidán 25. 06. 2024
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Left AIC video mentioned above: • How To Fix A Left AIC ...
0:00 Introduction
0:30 Psoas Anatomy & Function
1:40 Psoas Function in Anterior Pelvic Tilt
3:15 Strategies To Release The Psoas
6:03 Relationships To Asymmetry & Left AIC
7:40 Iliacus Anatomy & Function
8:10 Left Iliacus Muscle Imbalances
10:56 Right Iliacus Muscle Imbalances
13:15 Expected Assessment Outcomes
Thank you for watching everyone! If you want more exercises that can help with this, I recommend watching my video here on hip extension: czcams.com/video/KfoMTSD_y5w/video.html If you want more of a comprehensive approach, check out my Beginner Body Restoration program that is designed to help with issues exactly like this: www.conorharris.com/beginner-body-restoration
How long should we be holding up the exercises or how many reps? Thank you this was a great video!
Life-changing. No exaggeration. The extensive explanation really tells us we are going the right way. Thanks a lot.
@@kristahaws9660
My question also.
Hi, thank you for this very instructional and solid content. What is inside of the ball that you're using? Is it air or is it weighted?
When I use the ball contraption or kettle bell to release my psoas, I have less knee pain, I run faster, and kick higher. Much benefit to releasing a bunched-up psoas.
This chap explains his expertise extremely well. His usage of the English language is really skillful.
OMG, I have this problem chronically and none of the chiropractors, physical therapists, massage therapist I’ve paid thousands of dollars to has ever explained this to me! Thank you kind sir, well done!
You are my savior! I have gone to PT and just as you said, it was all a temp fix. For the last month pain has been the worst I have ever felt to the point of not being able to walk/stand or even lay on my right side. Felt as if my leg was attached with a hammer and nails. I am almost 60yrs old and understanding the why /how things work together or cause issues, really helps my motivation to follow through . I did some before sleep last night and woke up feeling better to do more this morning. I can go to work feeling better! I will share your info !!!
I wish you got right to the issue then immediately the solution - practical vs educational and excess talking
Great topic! GOD bless
I too hate all the waffle that often goes along with these videos. Thank goodness I can hurry it along.
For years my back pops whenever I do leg lifts and lower my legs. After doing these exercises, the popping stopped the first day! Thanks for this video
Mine did also and the more i focused on keeping my low back on the floor and strengthening low ab muscles it has also stopped and im more in control.
My back or hip does the same , I’ll try this today 😊
@@gavinadocherty6866 I feel this. Have no idea what is popping but it's loud af.
Finally. Information and concrete solutions that actually correlate with my pain and how to fix it. *thank you*
I really like channels that show stretches to relieve pain and tensions. I had back pain for years, sometimes enough to lay me out if I moved wrong. While I was in the Army, and after I got out, the typical method of treatment (from my personal experience only, obvs; I'm not trying to disparage the entire medical community) is medication without really addressing the problem, so I kept having back problems. Then I found videos like this which demonstrate stretching and it has all but relieved my pain, with no drugs.
Finally an explanation for my left sided symptoms only ! Also the fact of the chicken vs the egg. So smart ! It was all of my weak leg muscles doing this. I’ve literally told all my PT’s that I can feel tiredness inside the iliac fossa No one understood that ! You are so knowledgeable. Thank you !
Its like you know my problems in detail and are trying to help me out. I am grateful.
👊🏻👊🏻👊🏻
X2
Literally
Thank you so much... Been stuck in bed with sciatica and the root cause is from this external rotation. Just tried these exercises and I can feel that this is exactly what my body needs.
Thanks for the great content Conor ! Keep up the good work- you're videos are informative and appreciated
✨️ BRILLIANTLY described!! ✨️
Your excellent and detailed explanation gives me a lot to work with as I recuperate from recent surgery and rectify my posture from years of sitting.
Thanks so much! 💖
I've watched dozens of these. This is really good. Really good.
This has to be the most valuable video I’ve found on CZcams in my life. Thank you 🙏🏾
Conor you're a gem - thank you! I'm a wheelchair user and deal with hip dislocations most days - this is BY FAR the most helpful explanation of the anatomy/ biomechanics I've heard (including 5 years in medical school 😅)
Wow - this is the only comment I’ve seen Conor respond to. What’s up with that?
LOL - a person needs several years of medical training to even attempt to understand this video . . .
Conor, excellent job explaining this. I have seen so many videos, but this...truly great job
This is ridiculously good. Why can’t I find a physio as knowledgable as you around me. I’ve been suffering back pain for years. Going to try these out tomorrow as I have enflamed Si joint that I think could be related to what you describe here, my left side is always much tighter and sorer than my right
Taken me years to find a professional to pin point my problem- anterior pelvic tilt and weak abs so now re learning how to use my body. Feldenkrais is good also
Same for me. I hear you! I have tried so many physios and yet to find one that have the knowledge and or interest to explain/help at this high degree.
I wish I had someone in my area too. Thank yiu God for youtube.
Very interesting. But really one needs good understanding of the anatomy and biomechanics to be able to fully understand it. And not easy to do the self tests either..
Literally no one talks about this. Conner is out here 🤯. That makes so much sense.
woah man! I've been fighting with a very deep imabalance for years and your video is a gift to me. thank you 🙏🏻
Are you healed now?
It's really great to see someone who knows this topic so well!! Thank you :)
Amazing video and explanation on everything Conor. I legit feel like I learned more in this 14:04 clip then in PT school and talking to other instructors about things and their explanations. Loving all your detailed content!!
I got my Master's Degree in Exercise Physiology in 2003, and Conor know's more than I do. Great job!
Incredibly helpful detailed explanation with the skeleton and image. Thank you for taking the time to describe this, and explain what is really going on. Like many I have this tilt and rotation; no “stretches” were working and now I understand why.
Thank you so much for this! I have been trying to figure this out for so long! I definitely have it on the right side and am going to do that exercise every day or at least every other day now.
Thank you Conor! Really appreciate the cues that let me know where to focus. These subtle movements, with the breathing, have helped reduce hip pain. It really feels like I can stand better and breathe better.
Hii r u Indian can u share your insta id. Actually I a am making a community of Indians who knows about pri and are dealing with postural issues as There is no one one to talk about it in India.
I stumbled across your channel and I’m thankful I did. I was in so much pain that I’d cry everyday. Went to the doctor and he said everything looked good and sent me to pt, which after 3 sessions said I was good and I didn’t have to come back anymore. Then it got worse so I went to the chiropractor and he told me that I had a bulging disc. We are working on that now. Please listen to your body and even though you won’t see results immediately, it’s a slow recovery but I’m heading in the right direction. Love your channel
Have you tried the beginner restoration program ?
@@MrAdrian13 no I have not, I haven’t heard of that before. Please inform me on this program
Thank you for this clear explanation...the imbalance you describe is probably the reason I tend to have pain in my left lumbar and down into my left hip joint for many years, worse after a long day in the field or long drive in the car. I've been having this issue off and on for many years, and on rare occasions the pain is so severe that I can barely walk. I was doing the typical hip flexor, psoas exercises/stretches and not finding any permanent relief...sometimes it seems to make the pain even worse. I will try these exercises.
Did you try them? I hope you're feeling better.
Hi Connor,
I want to pass on my thanks for producing such an informative and concise video. I am a vetran with many service related injuries. I have not had good experiences with physios or sport physicians. This video has provided me with the tools to remediate a number of issues with my hips and lumbar spine. I have now taken steps to re-engage with a physio to continue my rehabilitation. Thank you! You are a credit to your profession👨🎓
We’ll put and I concur
Absolutely agree...I had so many hip, back, leg rotational asymmetries since teen years, years and years of PT, chiro, even surgery...after learning from Conor we see how little to zero attention is paid to ROTATIONAL forces of muscles from within the body. It is not taught in schools, I don't know why.
This is in every detail including the side and direction of rotation what's been wrong with me for 20years and just been stretching so much just to not have pain but never getting better. I'm so excited to start these exercises and see a light and the end of a painful tunnel. I know there is never a magic cure, but really feel that this is going to help me in more ways than you can imagine. Thank you!
Have you seen improvement since doing these exercises? I’m excited to try this myself
So did these help you? Would really be great to have the feedback.
Have just watched your videos on the different hip rotations and both your exercise selection and biomechanical explanations are super well done! You have made a subscriber out of me, and I'll recommend your channel when I can!
Thank you! Comments like this make my day :)
That second one is amazing! You’re right you end up moving the upper leg back further than you think…it took me awhile to get the position correct!
Brilliant explanation. I feel like I've acquired your insights into the body.
Thank you kind sir 🙏
Fantastic approach to helping people take care of painful joints
Thanks!!! This was educational! And now to fix this boring problem followed by sitting too much at work ... today I'll stand!
This is so well explained and helpful! What a really clear and practical explanation that prefaced the exercise. After seeing several physical therapists who just 'blamed' the psoas, without even mentioning the skeletal position and systemic movement patterns (post major abdominal surgery) I was quite discouraged. I knew by feeling in my body what was causing the anterior pelvic tilt, but lacked the knowledge you shared in this video to explain what I needed help with...to help correct the postural imbalances. I am thrilled hearing your explanations and encouraged by the use of the skeleton and explaining the function of the muscles to help. Thank you so much for making this video.
Very much appreciate the kind words :)
@@conorharris first thank you for the video. I followed all the steps and now it make my left feet numb when ever I walking or standing. Please help explain.🙏🙏🙏🙏🙏🙏🙏
Ditto
I too have struggled and now have connected with my skeleton and muscles with Pilates reformer 1:1 lessons. AT LAST!!!
The old paperback "Pain Free" by Pete Egoscue has a lot of life-changing exercises/positions to realign the skeleton. I got rid of jaw clicking by doing "knee pillow squeezes" and similar.
I ve been plagued with hip/back /leg pain for 3 years now , a nightmare.,, this chap has some serious knowledge and he does not sound like a bluffer
I just heard 3 minute of this video, and already think that is AMAZING! I am looking forward to see the rest of the video. Thank you Conor you are my new hero! My others four are Nick Tumminello, Paul Chek, Dr MC Gill and Gray Cook. Iva, Denmark
Very detailed vid which I will have to look at a few times to absorb everything - I have had psoas and hip issues and was prescribed the exercise which is shown with a red x next to .
Brilliantly explained 🙏
Idk how this is even possible. I've been silently struggling with this for a year bc of c-section and all the baby carrying, without having any idea what is wrong. But here youtube is just suggesting this to me. Thanks man!
OMG this looks amazing. Some new material here. I can’t wait to try it. Thank you.
3:05 when he said "maybe you sat all day", I felt that.
Finally someone who nailed it
Been suffering from left hip pain for months. Xray neg for arthritis. Chiro found my left psoas tight. That internal glute exercise with roller really helped me! I like how you think outside the box
I JUST went through the same thing... one chiro was not popping the hip back, kept telling me Im doing everything I should be BUT I knew something wasnt right.. and after the 4th visit I went to another chiro, filled him in and he REALLY leaned into the hip adjustment and got it to pop..that was it... hurt bad for an extra day but the pain is now fully going away... if there is no arth. then that hip is still out of place.. I wouldnt have known but decided to go to a stronger chiro and got him to jump off the top rope and force the hip back... it worked.
I love that you always pay close attention to your breathing. That really helps me a lot to find the areas in my body. One suggestion would be to do the exercises barefoot, I think that might help some people as well.
Thanks for your work 🙌🏻💪🏻👍🏼
Conor - you’re the BEST!!!! ⭐️
I feel like you were speaking directly to me when explaining the common problems. If I were to add these exercises to my regular routine, how frequently should I do them and for what duration or reps? Thanks for a very informative and helpful video!
Best presentation on psoas yet. There are therapists that think it’s all about stretches. Rotation would seem to be at least as causal
This is good!!!.. and I love the fact that he didn't try to sell it! Thank you 🙏❤️
Love it Conor! Always love the details and explanation you put into these videos. Looking forward to meeting you at Oxford!
Can't wait! See you soon Harry
This is spot on concerning the description of what I am dealing with. I have neglected training the hamstrings because of constant knee pains which ultimately caused the hip rotation. But the exercises given are really not enough unfortunately.
Very very well done! Thanks for sharing.
Excellent and informative video. Thank you.
very interesting assessment. will be trying it out.
Awesome presentation!
Thanks a lot, I immediately could find release of my left PSOAS muscle. Was struggling for a long time.
Good stuff...a bit more complex than most without an anatomy background could understand...but for those who have it...everything is logical and well thought out. Cheers.
Thank you for watching. I’ll try to be more simple in the future
@@conorharris don’t simplify!!!! Your detailed explanations are what make this so helpful
@@conorharris I honestly don't know how to tell what the psoas muscle is doing. What would help are different colored bands on the skeleton for the muscles as you're explaining.
Where have you been all of my life?! Seriously, though. Thank you!
So well explained . Very good
Great video - I just wish that the positions were not shown from one perspective and that we could see them from both the side and perpendicularly.
Wow. Never heard this before. I will def do this and share with my patients. Thank you.
My left knee always seemed to be higher when laying in my back. I am having psaos pain. I’ ll have to watch again. Thank you great info
Thank you. Just found your channel and will try this exercise
I simply corrected my posture consciously after watching this video. I feel better now!
This makes alot of sense. Beautiful explanation! Thanks for that 🙂 My physio told me that my left side of hip is higher than the right. She gave me routine where I lye on my back and alternaty Lift my left leg to about 70-90 degrees slowly turn it to the lef, extend it and return it to lying position. Then the right leg follows the same routine going up and to the left and down. The point was to shift the hip. I wounder if this is a better alternative because sometimes I get anterior Hip pain from the other routine that I got from my physio.
I never thought someone would be able to explain this, i thought i was the only one who had this problem
Interesting. Looks somewhat complicated to do though, especially for a non-athletic population or someone in a lot of pain. I'll keep this one in mind though. The anatomy and biomechanical explanation is interesting too. Thank you!
Instantly feel difference!thank you
✔️Great video tutorial explanation!👍🏾
Good vid had trouble for years feels better after doing it a few times
Great info, appreciate it.
Having exactly this after pregnancy. Thank you!
This is absolute GOLD
Hi Connor, please more videos about pain in the psoas. Please. Thanks good content
Thanks a lot ! I"m in French Britany and have this big problem by left side. I'l try it - Thanks again
Really good suggestions
Game changer! Thanks a million
Outstanding!
You have a great understanding of this all of my questions marks have become periods thank you for communicating so well. Im grateful for you! 🙏😌❤TY
Thanks so much for pointing all of that out.
Thank you for watching!
This felt amazing. Grateful
Love to hear it
This is very educational! Thanks for the suggestions. Can these conditions cause hip bursitis? Is bursitis a contraindication for any of these exercises?
It has taken me years and multiple PTs to figure out that my pelvic rotation is a systemic problem. It has even effected my ability to take full breaths and contributed to a hernia (I believe). Reeducation of the core and glutes has been 100% necessary for me. Balance training has seriously helped me to make the mind-muscle connection with much more natural, functional and stable positioning of my
hips and spine. It has definitely been a frustrating process but I’ve learned a lot and have avoided major injury so far.
How is your breathing and hernia now bro?
Any advice for low budget people
What kind of balance training, any thing to start with on CZcams?
Pilates Reformer is one tool to pursue
@@keylanoslokj1806: Look online for a copy of the old paperback "Pain Free" by Pete Egoscue. It has specific chapters with life-changing exercises/positions to realign the skeleton. Even though I have terrible scoliosis fixed into position with metal implants, I got rid of jaw clicking and cheek biting by doing "knee pillow squeezes" and similar.
so articulate, subbed
You are great 😊 thank you for your work 💕
tried the iliacus move side-lying on the roller...holy cow. my hamstring cramped soooo bad. i definitely need this!
Hi, I just found your channel and omg. I feel like you habe identified my main issues in the 3 videos Ive seen.
Can I ask what speciality you have been trained in? Physio, exercise physioologist, chiro, etc because I'd love to visit someone in my area with your kind of knowledge!
Been hunting for this video for months
This is amazing excellent explanations and degree of detail Thank You Connor !!!! Ive been doing hours of yoga, daily for around 25 yrs but not managed to sort out my hips( messed up by after 7months in traction as a young child,) these exercises are shifting things finally !!
I’ve had hip problems from a sledding accident when I was 11. I also have done yoga Pilates and such and they have helped but I have gone too fast too intense and made myself so this detail from Conor was an aha relief
What I skipped was made myself worse
Finally someone who wants to look deeper.
Awesome! You described me... thank you for this.
I loved the video thank you for sharing! 🙏
Thanks Jeremy!
I thought this video would be so ass but it was great.
I am a physiotherapy student myself, i have 2 years of experience overall. And this was such a well made video. The anterior pelvic tilt is such a pain in the as*. Especially when you drive a lot and sit for a longer period of time in general. Those positions have such a huge affect on the hips.
Indeed. Can barely walk for the last few weeks. A pain in the a$$ is right along with the hip.
The PTs Greg Lehman and Adam Meakins have some great articles that discuss the research around APT if you are looking for further information
Literally
Thank you doctor for your help.
Well explained - great video! What kind of ball is that?
I just wanna say before even watching this: what fixed it (complete recovery/extreme case) for me after 15 years of anterior pelvic tilt was finally finally getting my diet on point, hip thrusts (very light I live with chronic illness) and planks.
I’ve been blown away how little time it took to feel so much better. It’s just about getting serious about it. I knew the right thing to do for probably a decade before I finally got some damn discipline. I just do aforementioned exercises during my TV time. And eat a ridiculous amount of veggies and good food to get rid of all (okay vast majority 😂) my beer belly.
Don’t give up hope on yourself.
Yooooooo same here !!! I e had this issue for like 7 years and I’d be afraid to work out because my back would then be in pain and I knew what to do but never really did it , now I’ve been really foam rolling. Strengthening my glutes/ hammies and abs and it has gotten way better , and getting my body to the best it has ever been little by little
Have had APT for years and already know hip thrusts n ab workouts are important,but when ive done those,it ends up hurting my back even more...Any idea why?
@@shawndj1369 start with body weight hip thrust and bridges , foam roll your quads hammies and glutes , stretch and strength your hip flexors 💪🏼
@@Iamjrodriguez is it 100% gone? Would you mind sharing complete routine?
@@Devil-ig7kl my back pain is not 100% complete done , but definitely feel sooooo much better , sometimes I just feel discomfort on my lower back but it’s not like it felt before , I would do laying down hamstring stretches , then glute stretch , then knees to chest , then hip flexor stretch , and I’ll finish off with foam rolling quads , hip flexors , hamstrings and glutes .
For strengthening, I would do standing knees raises with a kettle bell on my foot that’s for hip flexors , then would do hip thrust for glutes , and planks for strengthening abs
I would do that everyday
I learned new things today❤
I've had this issue for 20 years, thank you! I went from constant back pain to almost no pain in a day!
My posture transformed in a week doing only 10 minutes a day. I did the unilateral moves on both sides. The healthy muscles don't mind the work, but the badly working muscles get balanced. Can't wait how my back feels next week!
Ps. No more knee pain either, how about that!
how are you feeling after a month bud?
Any updates
@@yeahright5132
i can have terrible back pain when my hamstrings and calves are tight...as soin as I stretch its gone...so yes its as simple as that sometimes
how bout now?
Also checking in to see how things are for you now!