Taming the MOST HATED Muscle in the Body: The Psoas
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- čas přidán 14. 06. 2024
- www.moversodyssey.com
Pso-Rite Release Tool: amzn.to/3Xp7u3P
Over 600 muscles in the human body and each one can experience strain, pain or injury and radiate problems to surrounding musculature and joints. Yet none has quite the impact of the psoas. This single muscle sits at the very center of the body and it's dysfunction is capable of altering the biomechanics of the entire body. In fact, it's so pivotal to posture and movement that one can't even stand in a neutral and healthy position without a sound and functional psoas. This video covers the functions of the psoas, including some controversy over it's primary purpose, as well as how to train the psoas for function, performance and health.
#psoas #posture #backpain #lowbackpain #coretraining #hippain - Sport
You’re the best, man! 💪🏻💪🏻
You're pretty good also...
Wassup Bioneer!
Wow, look who is here! Watched some of your videos earlier today :)
How's your back doing bro?
Damn bioneer out here too?
Another thing you can do to fix the Psoas (and a whole heap of other issues) is walking lunges. They not only stretch the Psoas but also strengthen it, lunges also rebalance the hips when muscles in the area are out of balance. There’s a Men’s fitness model guy named Craig Gregory and he’s a big proponent for daily 400m walking lunges (if you can’t go outdoors, do reverse lunges on the spot for 15 minutes) he does them for general fitness, wellbeing, fat loss etc it’s the only lower body exercise I do these days, helped heal my knee, a click in my hip, really increased my hip flexibility, weight loss, posture, core etc, after a while you’d be surprised at how athletically explosive you are cause walking lunges simulate an athletic position over and over. The great thing about them is you can take your time, go fast, go slow, just don’t stop for 15 min (obviously work o to it).
Good to know!
Lunges are crazy good. I really based my training on them for about 5 weeks. I started to feel like i am flying while walking. But they are not fancy so people dont talk about them.
I find them better than squats for building muscle too.
Would reverse lunges work or it has to be walking forward?
@@NaruteetheFodderPianist first comment said that u can do reverse lunges for 15 min
Psoas I was saying -
Psoas not to leave you confused.
The art on this channel is seriously so illuminating, it’s always perfectly demonstrating what you’re saying and having the imagery really helps it stick in my brain, thank you
Did I just find the best muscle anatomy channel on youtube?
yes
Indeed you have.
I love the examples from yoga and Chinese martial arts. So interesting to see them side by side.
5:16 what your here for
*you're
If you squat too heavy you'll have a Psoas.
keep your day job
Ba dum tss
Good thing or bad thing to squat heavy?
sore ass 😧
@@elvistolentino.8047you’ll have a sore ass
that reverse curl analogy was amazing and really helped my understanding
Glad it helped out! It was how I had to imagine in in the beginning to really start engaging my psoas during hip flexion.
Why is it a reverse curl and not just a curl? What do mean by reverse curl
@@SoulDelSol Just the position of the hand. The regular curl you grab the bar with palms up and in a reverse curl you grab it with palms down. The psoas attaches to the inner thigh so I had to show it with a palm down grip in order for a hand to get ahold of the inner thigh.
Superb presentations. Appreciate your time and energy on these, my friend.
Thank you kindly!
This is next level, in terms of both art and articulation of concept. Excellent job, I'm happy to share this
Glad you enjoyed it! And thank you for sharing!
Man I love these videos. They really make you realise what a miracle the human body is (and all the ways I've been letting mine down) 😂
Miracle? No, not in this cursed Life. It's a diseased DISASTER if you were paying attention.
@@squirelova1815lol what
@@squirelova1815 U got some work to do
@@HiCARTIER "Work" is what finished me and it was like, REAL Work, not office cubicle "work".
The most hated? I would like to introduce: Quadratus Lumborum.
that walk with your hips first tip just changed everything for me!!! I instantly noticed the difference. I was a bodybuilder previously and it's been very hard ot break the rigidness I grew used to from being too big and not flexible enough as well as the movements we use are typically more rigid than yoga type movements.Glad I've left that part of my life behind but it taught me a lot!
Glad it helped out! Weight lifting, as helpful as it can be, is often terrible for healthy movement. Bodybuilding especially seems to be the healthy movement killer. Though I have seen a lot of people trying to create forms of functional bodybuilding that take care of the problem. Guess we'll see if it works out.
Barbell training stiffens up my movements, too. Many people related barbell weight training to injury prevention via strength. While i get stronger, the stiffness makes me more injury prone as my mobility slowly becomes arrested.
For mechanical health, there's no replacement for a lot of random, variable, natural movements such as sensible physical labor.
Necessary range of motion beats unnecessary strength at the cost of range of motion, no question.
Please make a video on upper back and posture correction.
The world needs it🙏
One of my favorite channels. Not only do I love the info but I also love how y’all draw everything out and give more depth. I find it more intriguing and easier to understand. And there’s really no one else with this kind of style
2 more exercises that can help strengthen and better connect to the psoas are...
1. Walking lunges but with the intention of dragging the back leg, put a slider under your foot and as you stand pull the back leg back towards you.
2. Sandbags carries. Hugging a sandbags against your abs is a great way to create the right tension for proper walking mechanics and work the psoas
These are great exercises. Sliding lunges destroyed me the first time I tried them, but it exposed some mobility and strength problems for sure.
@@moversodysseyhow did you know I needed this my hip started hurting last week thank you🙏🏿🙏🏿
@@Theoriginalace-cy4dr This whole video was just for you my man. Lol
@@moversodyssey Synchronicity back at it again.
@@moversodysseyI just wanna thank you for your very helpful training videos 🙏🌤⛩
New Subscriber from Swe🇸🇪
Wow this is exactly what I needed to know. Thank you sooooo much!!!
The best explanation for psoas was to make it look like arms doing a curl that was greattttt
Appreciate your videos man, learning about different exercises I didn't know about that can actually help longevity in the way too. Thanks 🙏🏿
Thank you, I'm glad you're enjoying the content!
The visualisations you make for these videos are incredibly powerful, they really change my perspective on how my muscles function to the point where in some cases, it feels like by using this visualisation while activating the muscle, I'm actually 100% using it for the first time in my life, just because I'm trying a range of motion that didn't occur to me that the muscle could do.
It's always been the same for me. Creative and informed infographic material always helped my mind interface with my body better. A lot of people exercise without ever even realizing they have a poor mind to body connection and far less control than they should have. I'm glad you're enjoying the content!
Literally the best educational video I’ve ever seen in my life!
Literally the video I needed to see
As a female this seems to be an issue we deal with a lot! It causes terrible cramps. For a long time I thought it was digestive or cramps. Releasing the psoas resloves this issue for me 90% of the time. I wish I knew about it sooner. As usual, great content and such a pleasure to watch the drawings
Goated video. I’ve been doing my research on this for a while. Thank you brother.
Top notch content as always man, thank you! Will insert some of those exercises into my APT recovery routine.
The graphics and drawings on your videos are so cool! Kudos to the artist
Thank you, Glad you're enjoying them!
Thanks for bringing the content that's so important to overall health!!!
You're awesome 💯🔥
A couple of your videos helped me put my mind to making a change. Thank you bro
I'm glad you found some value in the content, it makes all the effort worth it when I know it's helping.
this is actually such a life saver. I have scoliosis that just randomly developed, hip pain, and as a result due to being a baseball player elbow pain. Im hoping this can help me because all of these issues were so sudden and its been a battle to get through them.
Usually this creeps in over time and once a hiked hip gets about half an inch above the other side or the functional scoliosis starts to get around 10 degrees of curve, the symptoms start up quickly. Releasing the psoas will help a lot, but if it's been going on awhile you will probably have other muscles that are out of whack as well. The next most important after the psoas is usually the glute medius. It's usually really weak on the high side of the pelvis and really tight on the low side. Give it a shot and let me know if it helps out.
Best video on CZcamss. You hit all of the major points and you really know your psoas
I feel people like this man need to start teaching in medical universities
Istg such a wonderful explanation !!
So true! The world need better teachers
Your videos are dope man…what a way to combine your art and bodywork knowledge
Thanks for the psoa releasing tip
Love your videos man! I usually watch each one 2-3 times to fully absorb it all haha. Keep em coming!
Dang man, your drawing skills have come a long way over the years. As you continue your anatomy and health journey your drawing skills have developed further and further. In your old videos it's more like professional doodles. Here it's a whole anatomy masterclass lol
Probably my favorite channel on CZcams. Please NEVER stop making content
Highly unlikely. Entropy entails that the entirety of the universe slowly falls apart. This channel and all you know of will end up in void and utter emptiness. Even light and time will end👍
@@jonber9411 Then what happens? 🤣
@@hareeba5879 There will be no 'Then'
Time ends. 'Then' is a reference to time 👌
@@jonber9411 Thanks for the correction .
This video illuminates a lot of tips that I've heard before, such as when walking to "lead with your hips." Very useful info here! Thanks!!
This is the coolest video I've ever seen! The pictures, music, voice.. fantastic
This channel is phenomenal
Excellent, the graphics are so helpful. Thanks a lot.
Wow thank you for such high Quality paintings and whole video
I've been having pain in this area of my body for the longest time without being able to identify why. Thank you so much my friend.
Love the anatomy explained and drawn! Amazing work! Thank you so much!
No problem, thanks for the comment!
The production quality is top notch, thank you
Thanks! Your videos are outstanding. I learn so much and there's so much solid information that I have to watch them two or three times and even take notes to absorb it all. Thanks again.
Glad you're enjoying them! Thanks for commenting!
Thank you for making this content! I have severe back pain that has troubled me for years!
Hope it helps, best of luck!
awesome channel, animations are so cool
i was having real bad lumbar pain and tightness, started to stretch on my own two months ago in a yoga-like way, and have been getting some relief. after seeing this channel, i'm nearly 100% positive it's a psoas tightness problem, and am excited to better target it with these recommendations
Glad it helped out, good luck with your training!
Awesome video on the psoas. One of the more confusing muscles to learn about for me. Learned a lot of new information in this video.
I have had every symptom listed and started sitting on a yoga ball which was helpful but I'm looking fwd to implementing everything in this video thank you.
Thank you, this is the best and most easily understood psoas explanation I have seen.
Bro I just discovered this channel! Wtf!!
These videos are gold bro!! The editing-drawing style is really nice and informative🔥🔥
Was a back patient for a decade. Kettlebellswings made my back the strongest part of my body
Just made a similar comment. You’re so right. I just started doing them about a month ago and I feel great (and exhausted) after doing them. My hips and core feel completely balanced out and limber when I’m done as well.
😮Could you tell me details or a link? Like how long how often how heavy
@@daveschnee9249 Dude, just look up kettlebell swings on youtube with your desired specifics. It's not that hard.
Very awesome video. Detailed and cool drawings
The animations / illustration in this video is gorgeous btw
Thanks man my lower back pain this makes a lot of sense now I was wondering why this video popped up had to watch it.
Psoas doing a reverse curl animation just got you a subscriber. What an ingenious way to describe the function of this muscle. 👍👍
That part gave me attack on titan vibes
Those hips got me acting the wrong way.
woah?📸
x-ray shot 😩😩!!
🧐
I’m bout to buss😣😖🥶😫🥵👾
Another great one ❤
This video is perfect. Illustrations in film are spot on.
Thanks
Need more of your content, bro. Seriously
Amazing content, keep it up ❤
Love your existence, thank you so much
Awesome video. My psoas has been suffering from my desk job and I just finished a tai chi class that really improved my muscle awareness.
Dude I love these videos great job brother
Excellent analysis
Good job. Thanks for sharing. You could have put more detail into what to do for the psoas, you kind of worked around the issue.
Yea, the video was getting too long towards the end so I tried wrapping it up. Probably a bad section to gloss over though.
Nice video keep up the good work CHAMP 🏆👑
Ok I just wrote a massive comment and my laptop shut down so I lost it so I'll just shorten this comment.
*MOVER'S ODYSSEY* WHERE THE HECK WERE YOU I'VE BEEN SUBSCRIBED FOR AGES AND NEEDED THIS ADVICE. 3:25 This is the exact reason I ended up with functional scoliosis. But no matter how much I searched it all comes up with "no known cause". I injured my lower-back 1, 2, 3 times. And on my 4th ended up with functional scoliosis. This was because of hurting my tailbone, ending up with weak psoas, postier-pelvic tilt. Tight back from deadlifting getting worse over-time without even exercising. Then Squats and because of an imbalance in my psoas and other muscles on my 4th and most recent injury I ended up with functional scoliosis of 27 degrees. Went to 2 other physiotherapists.
First just did back massaging, acupuncture, simple stretches. Didn't help much.
Second just did simple bodyweight strengthening of muscles around my lower-back (e.g. legs, hip flexors, etc.). Didn't help much except a diaphragm exercise I got with a balloon.
Third and most recent, a physiotherapist who focuses on functional mobility and is actually similar to your channel. Who's been helping me train my posture, my legs, back, all to have good posture and a stronger support base. It's made my back way straighter. No more pain but sometimes I do because I don't do my exercises enough because they're kinda hard.
But never heard about psoas, this is literally the exact reason I have my problem. I haven't been able to box, or weight lift. At my lowest I couldn't walk or run without very bad pain. PLEASE make more videos on this. You'll be surprised how many people have this back problem. Two of my close friends have functional (not structural) scoliosis or hip-hike from muscle imbalances, past injuries, etc. I do see most people with an anterior pelvic-tilt or posterior pelvic-tilt. These exercises would go a long way.
Sorry to hear about your troubles. 27 degrees is a lot to be dealing with, but I'm glad things are getting better. I would certainly recommend releasing your psoas on the regular. I had functional scoliosis for awhile after I tore some ligaments in my ankle. Limping on the ankle for 3-4 months changed my gait pattern and threw my posture into chaos. Mine was only around 12 degrees but it caused enormous pain and multiple issues. Like you I tried a number of things for years without luck. What finally helped was just getting a really good mental grasp on the nature of the imbalance and how to use massage, stretching and exercise to correct it.
The "postural restoration institute" helped a ton, they really have a great understanding of this problem. Though funny enough the one disagreement I have with them is on the psoas. They believe the psoas is tight on the low side of the hip. But in my clinic I've seen the exact opposite almost every time, though the first time I see a client with this issue both psoas are tight. It's just that the psoas on the high side of the hip is short, contracted and tight and the psoas on the low side of the pelvis has been elongated so much that now it's trying to contract to pull the hip back up unsuccessfully. So it's long, contracted and tight, often called a taught muscle. After the first release the psoas on the low side is usually fine but I have to keep revisiting the psoas on the high side of the hip until the posture is in a more balanced place.
Anyway, best of luck on your healing journey my friend!
Fr, Hip hike is an issue for me, and ive first now heard of this thing.
@@nitaistrange112 Try releasing the psoas, stretching the oblique and strengthening the glute medius all on the high side of the hip and see how you feel after that.
@@moversodyssey Thank you, and i will try later. Can u explain why to do all the exercises on the high side? In my case, id definitely say that the high side is the strong side, and thus the low/weak side would warrant attention?
@@nitaistrange112 The high side is usually tight and strong above the hip. So the psoas, obliques and right side of the abs all need stretched or released. But bleow the hip, the glute medius is actually weak and can't pull the hip down, so it needs strengthened. On the low side of the hip it's the opposite. The left oblique in particular is usually weak and can use strengthening to help pull up the hip. And below the pelvis, the low side glute medius is overly tight and pulling the hip down. You can stretch it but it's not the easiest muscle to stretch and I find once the low side oblique and the high side glute medius get strong, the low side glute medius usually relaxes anyway. Hope that helps
Love the art in these videos.
Thank you for another amazing video
Feel like I just got a peek into the galaxy of physical development…I love when learning something knew makes me feel like I never knew anything lol
Lol. Learning can legitimately become an addiction. It's one of the few natural dopamine hits the human organism was designed to have.
Fantastic content❤
Very informative. Thanks!
these have been wanting attention for some time. over here the thing that has healed the most is through use of the Gong Bu and the dantian breathing 😊 good luck out there
AMAZING video. The better illustration about PSOAS I've ever seen. Will surely be conscious about my walking, engaging the core
EDIT: just walked today consciously starting the movement from the psoas (core/waist) and felt how under used they were, specially my left one. Felt a little tiring because of how long I'm walking engaging the legs first, having even leg and hips unbalanced.
I already started feeling more "flow" in my walking. Will keep on updating.
Beautiful illustrations
So much excellent information 💜
Your channel is so fucking premium
Great video! I learned a lot.
Thanks for the video ❤
Glad you're enjoying it!
Very good video. First time watching your content. I like it !
Welcome to the channel, happy to have you as a viewer!
As always, superior quality video! Keep it up :-)
I could cry. This is the first time I have ever felt release from scoliosis because of this video. Even with 4000 of treatment. Thank you so much I am forever grateful.
Damn this is great! How come I have only just got introduced to your channel?!
Love the illustrations, great video. 🙏🏽🙏🏽 I’ve avoided lots of psoas strengthening exercises for many years because I have hip snapping and pain when I do them. I didn’t realize that was abnormal 😂 until CZcams videos clued me in recently. I have lots of work to do… I’m just focusing on core stabilization for now, gradually working towards gentle hip flexor work. It’s pretty messed up.
Usually means the pelvis is out of position when you're doing the exercises. Could be falling into some anterior pelvic tilt or the psoas may just be really tight. Hope you get it worked out, good luck
@@moversodyssey 🙏🏽🙏🏽
Awesome Video!!!!!
Very helpful thank you!
You're welcome, thanks for watching!
Those videos are great! They're enjoyable and educational. Best fitness vids on CZcams, by some margin, if you ask me.
The best example of training psoas is so beneficial is me I was overweight and I always had pain near me coccyx pain above the waist on right side but after deadlifting for 1 month 3 days a week I have zeroooooo pain in any part of my body these are same problems which people get with age
Your videos are so awesome amn
This is exactly the problem I'm dealing with and I haven't heard it described more clearly. This has been hindering my boxing training!
It's really common in boxing to get one psoas stronger than the other because you are always swinging from one stance. Add this to the hunched forward fighting posture and it often spells disaster for the S.I. joint in the lower back. A routine psoas release and some glute and low back strength work often do the trick though. Also, hitting the heavy bag from the opposite stance for a hand full of rounds per practice can help even out the psoas'.
@@moversodyssey How can I tell which side is stronger? I fight out of orthodox. Thank you for the advice. I will add this to my daily routine.
@@moversodysseyThis reminds me of a quip by Paul Chek going way back to when he coached boxers, that the glutes should be smoked (as the driver) in sparring, etc.
@@nathanielpatterson6963 This can actually change depending on your particular punch mechanics, though more often than not, for an orthodox fighter it's the right psoas along with the right oblique. A psoas release on your right side and a good stretch for your right oblique can help alot.
If you want to be sure you can do a google image search of the ASIS of the pelvis. Its the bony nobs on the front of your hips. If you stand in front of a mirror and put your index fingers on either side you can see if one is higher than the other. The one thats higher usually has a more chronic psoas issue. Though you would still want to release the other side from time to time as well.
@@Condition_ONE He is 100 percent correct. There are other ways to generate power and easier ways to move in a boxing stance when you have tight hip flexors. But none of them have the potential of glute centered movement. Fixing the hips and glutes and learning to move and punch from the glutes will pay off huge in the long run. The guys that learn this always have great stamina and lights out power that looks effortless. Like when you see a guy knock someone out with a small rabbit punch instead of swinging for the fences.
Here after I took a long walk and now I can barely walk from the pain and temporarily can’t stand upright
Something is certainly off in your posture or movement for a walk to cause that much pain. Unless you just tried to alter your walking pattern for the first time, if thats the case it's normal to feel terrible. The body often throws a fit the first time you try to force it to adjust to new patterning.
@@moversodyssey New pattern, first time walking more than 20 minutes straight in forever. 31 years old. 60 pounds overweight. Changing my life piece by piece. No pain no gain
thanks for the video
6:43 and 7:39 the exercises for reference.
Where’s the exercise?
@@King311___ just click on it and you will see
@@King311___ wdym? they are on the timestamps
Today i learned about how to look after a pair of muscles which before breakfast time, I did not know existed!
So i took the dog out for his daily walk, and added to my hacks for better posture, initiating each step from the waist. Trust me, relearning how to walk at 65, is very weird at first! Immediately my cadence slowed, but i seemed to cover the ground at the same speed! 🤷♂️ Presumably this adjustment has lengthened my stride slightly?
This change also created the sensation that I was walking more like Robocop!
I returned home feeling like i had expended considerably less energy than usual.
Would you consider these reactions appropriate, MO?
Absolutely! You will get more rotation in the torso and lengthen each stride. It also kicks on a mechanism called the "spinal engine", which is just a term for the way the rotation of the spine creates a counter rotation at the end of the step and helps propel the body. When it's working well it takes much less energy to walk. In the beginning this can feel a little clunky, but as you get used to it and it becomes habit you will be able to relax more while still walking from the center. At that point it will feel more natural and fluid.
@@moversodyssey Wow! I shall stick with this. 👍
Thank you for taking the time to answer my initial observations.
Best wishes.
Thankyou..God bless you your family and everyone on earth
I had a massage therapist that did a psoas release. It was very uncomfortable.
Very lol but it sure does work!
Excellent as always 🙏. Liked and commented for the algorithm.
Bro the arms of the spine illustration is equally genius and unsettling