Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]
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- čas přidán 9. 06. 2024
- Blaming a tight psoas for stiff, achy hips? These 5 exercises will strengthen the area and reverse the damage from sitting.
The psoas is a use it or lose it muscle. Sitting much of the day causes it to atrophy and get weak. Stretching isn’t going to help. It only stretches out the tissues that are already pliable. It doesn’t build strength or create lasting changes in muscle length.
Instead, starting with auto self-myofascial release and moving on to isometics and bodyweight exercises, building lasting strength and helping prevent achy, painful hip flexors. Do these 5 exercises that Coach E demonstrates a couple of times a week for a few weeks, and you’ll be well on your way to moving freely and without pain.
We will focus mostly on the psoas, which is one muscle in the hip flexor group, and what we’ll focus on today. But a few more muscles in the area contribute to all the movements your hips control, the iliacus, rectus femoris, and pectineus.
Remember, throughout all of the exercises, keep the lumbar spine in the neutral position because the psoas is also responsible for lumbar stability. It will help you get the most out of these exercises.
If you found these helpful, hit those like, subscribe, and notify buttons. We’re posting new videos nearly every week.
IN THIS VIDEO
00:00 - Intro
01:25 - Anatomy details
03:05 - Why does the psoas get tight?
04:20 - Static Stretches
THE EXERCISES
06:05 - ASMR: Iliopsoas
08:05 - Standing Glute Contraction (with Hip IR)
10:10 - Standing Slumpy Psoas
13:55 - Side-Lying Hip Extension ERE
16:03 - Front Support Hip Flexion w/Band
18:20 - Next steps
RESOURCES AND LINKS MENTIONED
Hip Pain Solution: www.precisionmovement.coach/h... - restores hip pocket centration, easing hip pain, delaying replacement surgery, and helping to counteract sitting; designed with different exercises for different tiers of pain
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - Sport
_Psoas I was saying..._
Ha!
Nice one ;)
😂
Couldn't have said it better...or said it at all.
I can’t believe that made me laugh 😭
😑
Wow! I've spent 5 years trying to resolve my latest low back / left hip issue, trying massage, then chiropractic, then PT. I tried your stretches and exercises yesterday - just half the recommended sets, because almost everything seems to make me worse - and got the most incredible improvement! Thank you so much! I'll be increasing the reps / sets and looking forward to a cure!
Nice job!
Thanks for letting us know that :)
Pls update, what are your results? Im experiencing ache over 15 years, im tried everything!!! Im thinking of suicide
Hey Julie how are you doing with your hip pain now? Did you stick with these exercises
Still working?
This helped my partner 10 fold,had injection in her groin that didnt help one bit,followed this guy and he gave her 5 excercises,this has changed her for the better,so would highly recommend this man..
Amazing and thanks for sharing :)
just felt the muscles in my low back engage for the first time in over 5 years, this is HUGE thank you!
Yay!
No bs, straight to the point. Man I never thought that my flexors are actually too *weak* 🙌
Thanks for trying it out. We really appreciate the comments and are happy to help :)
- Coach Joshua, Team PM
What do youmean? Exercises dont even start till half way through the video. Really drawn out and over explained prior to any demonstrations. Not to the point at all.
Don't watch!!@@critical_awareness7587
I was in severe pain all weak and kept doing stretches to help my hip flexors/lower back. They worked for a brief period, but I woke up stiff as a board every morning. I finally got a decent night's sleep thanks to this video. It really has helped.
Thanks for sharing!
We are so happy that you found us and have exericses that work.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Im a designer who sits for hours every day and whilst i do a lot of Pilates and regularly stretch my hip flexors, this video is probably going to change my life! I will be doing these exercises religiously. It makes such sense that they are in fact ‘weak’ not ‘tight’.. thank you!
You are welcome and thanks so much for watching and commenting :)
How is it going so far?
Me too, designer och the desk all day everyday. Though I play soccer ⚽️ I am so tight around my hips causing less range below my body thus easily get injuries during training.
Same here! As a designer who sits a whole hell of a lot I had my first work related injury with weakness in my spinal muscles. This looks really good for building up those muscles
if you're at a desk all day you need to be doing powerlifting, bodybuilding, crossfit (lol), or something else that will keep your body strong - martial arts is a good one. it's not enough to strengthen one muscle group or just do some stretches / easy yoga also doesn't cut it.
Spent many months trying to stretch mine out with nothing notable improving so I'm extreamly grateful that you have put these videos up, I've been doing your tennis elbow exercises too. ❤
Thanks for following along :)
We really appreciate you trusting us to help guide your efforts!
Keep us posted on your progress!
- Coach Joshua, Team PM
How did it go?
@@TheBlueGoldenHawk I did end up stretching my glutes and tfl, these also need strengthening.
Have just discovered this - after 6 months of stretching and yoga to "fix" the psoas without progress, looking forward to trying this out ... first round was challenging already! Thanks!
Thanks for sharing now I got to check out the elbows
And we need people like you. We need each other. Thank you for being there for us.
You are welcome :)
Excellent! You've hit on one of the main areas affecting senior's mobility issues. The psoas is a significant issue, but the combination of hip muscles taken together are responsible for the quality of our walking gait and balance. Seniors very often decrease overall activity levels and aslo do a lot of sitting. Strengthen this hip group...you see a better gait and better balance, not just the pain... that's the best way to prevent falls To your point, the stretching and chair yoga just doesn't get the job done. BTW, a separate YT channel just for senior issues would be a great idea for you.
Wow!
Thanks for that awesome comment and validation of our methods.
We really appreciate the suggestion and check out this video in the meantime:
czcams.com/video/p8ld780VC8Y/video.htmlsi=qXGh_XX3QhIOQdhH
- Coach Joshua, Team PM
You are an angel in disguise dude.....bless you ...
When the world is almost sick with greed....you are a beacon of hope to all those who suffer in pain❤
Much appreciated :)
Eye-opening commentary about the dangers of kinetic stretching and aggravating the injury you’re trying to heal! Thank you so much for this video …. And others!
You are welcome and thanks for watching :)
I have had a problem with back pain in the lumbar region for a long time. What you're conveying is something different from anything I've seen before. I did it for the first time and the feeling of looseness in the hips and the restoration of muscle feeling in these places is fantastic.
I hope after some time it will be even better. Thank you very much.
Yes!
Thanks for trying it out and for sharing your results :)
Amazing!
@rafatomaszewski3781
Did it get any better?
You've just given me a pain free Christmas after a year of back problems - Ive had physio, massages - but this was clearly my problem. Received almost immediate relief. I run regularly and sit a lot for work - what to say other than thank you so much!
Happy to help!
This guy is the best for info of any body issues you have,all great info and definatly a caring guy!
Agree!
Thanks :)
I'm wondering if the iliopsoas are inhibited by the hamstrings when doing good mornings (or deadlifts)...if so then the spinal erectors could get too much load. Honestly I don't have any sensation of the iliopsoas muscles to tell if they're being activated or not, is that normal?
@@billsemenoff They are likely not inhibited and you can learn to activate and integrate them by working on these exercises more. What you are experiencing is normal especially if you have not tried anything like this before :)
- Coach Joshua, Team PM
So agree !
Great video! I suffered a spinal cord injury and spent 6 months in a recliner recovering while receiving minimal PT. When starting to walk again I discovered my hip flexors/iliopsoas was tight but weak. No amount of stretching with aggressive PT helped. I have had improvement within 2 weeks of starting this workout. And, surprisingly my balance improved which I had believed to be neurological. I had no choice about the recliner rest but wow, a recliner can do a lot of damage to one's body. Thank you for taking the time invested creating this informational video.
You are so welcome and thanks for trying it out.
Keep us posted on your progress and let us know if you need any more advice :)
- Coach Joshua, Team PM
I did these movements and felt muscles activate I havent felt since the went DEAD in high school cross country. THANK YOU!! This already feels so much better and stable than just stretching. Going to work it into a weekly routine and see if I experience improvement.
That is awesome.
We are so happy that the exercises helped :)
- Coach Joshua, Team PM
Great stuff. As a former elite cyclist, my quads were over-developed and my glutes and surrounding muscles became weaker. This led to a great deal of discomfort and pain in the psoas area. Nothing has helped except doing the Yoga Tree Pose (going side to side with arms in a T) and working to strengthen my glutes. I will try these exercises to work on the other muscles. Thank you, Sir.
Thanks for sharing!
You are welcome :)
@@Rileyed thank you, Sir
Hands down the best video on CZcams for psoas pain. You are a true G.
Wow, thank you!
This is absolutely amazing!! So grateful to you. I have learnt so much more in this video about strengthening the area. You're the best
You are so welcome :)
Been upping my running / lifting for an upcoming marathon. Had extreme psoas tightness the last week. Did the pose at 13:20 and got instant 90% relief the rest of the day. Was like something was just "caught" and that released it back to where it should go. Insane. Favorited this video.
Amazing!
Thanks for trying it out and commenting :)
- Coach Joshua, Team PM
Coach E thank you so much for your videos. You helped me progressively heal some of my hip/knee imbalances due to a lot of sitting but also overuse through dance.
The service you're providing here is invaluable ❤
You are welcome :)
Thank you for being you!The world needs more kind people like you.🙏🙏🙏
:)
No, we need more people and channels like you! Thank YOU!
Thanks :)
This is incredibly informative. Thank you! I will be doing this to see if I can have some progress. I was in p.t for 5 months and doing some of the very standard stretches and I never saw as much progress as I wanted. I am very optimistic about your approach!
You got this!
Fantastic video on hip snapping. After just applying you exercises one time, I felt much less snapping and greater end range strength. I found that by eccentrically extending and then holding my leg in the end range position one inch above the floor and then moving the leg up very slowly just a few inches up helps even more with building end range strength.
That is amazing!
So happy that it helped :)
Thanks for sharing the knowledge. I really appreciate it ❤
Thanks for following along :)
I genuinely love this guy
:)
😢 thank you, so much, for the encouraging word at the beginning. I cried!
You are welcome and keep us posted on your progress :)
Yes, I sit a lot (too much) and my left psoas is quite weak. I tried these exercises, and I can feel several other weak/sore muscles as well, spot on!
Thanks for trying it out and sorry for the late reply.
How are you now?
- Coach Joshua, Team PM
I am much better, thanks so much!@@PrecisionMovementCoach
Glad I found this! My hips needed to be replaced for 13 years before having insurance to cover. I was on a cane for several years before both replaced in 2017. Just 2days in with this set of exercises and I feel way stronger! Hopefully I can pop up on my surfboard quickly again! Mahalo!
I spent so many years stretching my hip flexors/glutes to no avail. Been doing more psoas release movements and I can’t believe the difference. I has psoas pop or snap in my right hip and did not know what it was until now. Although the noise/pop wasn’t painful, it scared me. I thought something was wrong with my hip. I’m so relieved after finding these types of channels. I can actually jog a little now and walk 4-5 miles without having so much tightness in my glute/hip area!
Yay!
Thanks so much for watching and commenting.
We are so happy that the exercises helped :)
- Coach Joshua, Team PM
Great information and practical routine. Just what I've been needing.
So great to read that :)
Spent months in pain and didn’t understand why. Thanks so much, felt relief immediately after the standing slumpy psoas. The cue to suck the knee in was crucial!
Ouch...that is too long!
You are welcome and we are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Whew! I'm working so hard on my "grandma posture" and it turns out I've lost a lot of my basic core power. Also starring: incredibly tight hip flexors which I've aggravated with what are some apparently unwise attemts at strengthening -the first of which is demonstrated right here in the second demo.And, cycling every day without the lengthening work? Don't do it! I haven't been here for awhile - am way overdue! This is exactly what I need right now. Thank you for your expertise, your very thorough demonstrations and explanations and for your remarkable patience and generosity.🌿
You are welcome :)
Thanks a ton. This info got closer to an answer than any other stretch really has.
Happy to help!
Thank you for the compliment about taking responsibility for one’s own health! Such a helpful video🙏🙏
You are welcome and thanks for watching :)
I've been having so many hip issues, especially in my right hip, I can fill the weakness in most of the muscles and have spent a lot of time figuring out hip anatomy to figure out what exactly is hurting me.
My plan is to do this routine, your hip rotation exercises, and some adduction/abduction exercises this month, hopefully build some strength in all of the muscles of the hip.
Thanks for the video, am hoping this bring some pain relief from my hips and knees
Thanks for trying it out and consider doing this program:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
I love your videos and the shoulder impingement , "no more shoulders down and back" blew my mind! I have shared it with everyone I know. Since you don't recommend stretching, what do you do after a workout? Like a spin class? Is there a video that has a comprehensive "non stretch" stuff to do after a workout? Thanks for everything you do. 🤩
Thanks for following along.
You don't necessarily need to do anything after a workout.
However, the ROM Coach app has great mobility routines that you can work on at any time:
www.precisionmovement.coach/rom-yt
- Coach Joshua, Team PM
@@PrecisionMovementCoach I will get the app and check it out. You are the best!
So glad I happened on your site ! Now,the challenge is to ACTUALLY DO THE EXERCISES
on a REGULAR BASIS !
We are also happy that you found us.
Your homework is to practice the exericses 2 - 3 times weekly for the next 4 weeks. You owe us a progress report at that time.
That should light a fire under you.
Talk to you soon :)
- Coach Joshua, Team PM
Excellent material. Thank you.
You are welcome :)
Wow incredible! I felt the tension and the pain released just after one set of these exercises! 😮 going to try it out like you said for a few weeks. My hip flexors have been inflamed since I started practicing lots of meditations and mantra singing 😅six hours in a lotus position will do it 😊 hopefully with these exercises I go on even longer. Thank you so much for this video!!! Lots of love to all and happy flexers 😊❤❤❤🙏
You're so welcome!
Oh my goodness! I followed along with you in doing each of the exercises; and immediately afterwards, I felt a huge difference! I will definitely being doing these exercises 3 times a week for the next month or so. Thanks!
Thanks for trying it out and we are so happy that it helped :)
Hey, how is it going?
Did you stick with it? Did it continue to work/ improve?
This is so useful! Your channel has become my go-to resource for fine tuning range of motion.
Many thanks!
Happy to help!
Thank you! Amazing content. Just what I needed.
Glad you enjoyed it!
ive had lower back issues for 3 years now, and after a years worth of chiropractic treatment, yoga, and exercise, it never left me. I would stretch out my psoas multiple times daily for a few hours of relief, but damn, just 1 day of this, and im already feeling SO MUCH IMPROVEMENT. Thank you!
Yay!
Thanks so much for trying it out and for letting us know about it.
We really appreciate your comment :)
- Coach Joshua, Team PM
Pls update, what are your results?
Been doing this twice a week for the past 3 months, now down to whenever i feel any psoas discomfort If i am particularly not moving much, so maybe once every couple of weeks. Its been great really!
Can’t wait to try this as well as your other exercises. I have been trying for years to address issues from the hip area down only to have things flare once again! I was told to STRETCH more and it’s just age. So thankful I found you! Really appreciate your explanations of the science and physiology application behind the exercises. Also how you incorporate functional fitness. Everything you said makes so much sense. Looking forward to eventually getting stronger and perhaps, in time, being able to jog once again.
So happy that you found our content and keep us posted on your progress.
Thanks for commenting :)
- Coach Joshua, Team PM
Thankyou so much! These exercises are just what I've needed!
So happy to read that! You are welcome :)
Thank you so much I'm so very uncomfortable. I do walk. It was the stress test. The incline on the treadmill was knuckle dragging and so fast! Seriously torqued me out.
Thank you!!!!!!💙
Thank you very much for sharing!
It would be great if you could record the whole routine or just a longer version with a minimum number of reps for each side. I find follow-along videos easier to use and more motivating. They also make more time for re-explaining, pointing out common mistakes...
🙏🙏🙏
Thanks for the idea!
Woohooo I’m first !! 🎉😂
:)
Great video. Thanks for info and very thorough. Appreciate it!
Thanks for watching :)
thank you so much! Your videos are extremely well done and very helpful!
You're very welcome!
Wow, you AND Conor are both incredible teachers!! Thank you!
Wow, thank you!
I needed this reminder! Thank you!
:)
Another great video! Will definitely help me with running. Thanks so much!
You are welcome :)
Best mobility content I've seen, and I've seen a lot!
Wow!
Thanks for that :)
Thank you so much for this information, I've been suffering with pain in this area for years. I'm going to give this a try.
You are welcome and thanks for trying it out :)
Thanks so much for putting this video up. Liquid gold. I keep having TFL issues and finally it makes sense.
Glad to help!
I’ve had 2 back surgeries- these are a better breakdown of the standard stretches I was taught. Thank you and you are really really excellent. 👍🏼
Great to hear! We are so happy that you found us and keep us posted on your progress :)
- Coach Joshua, Team PM
Appreciate all you do!
Much appreciated and thanks for the support!
Just the initial warm up helped a lot to help my aching muscles - and to combine stretch and strength is the first time I hear. Thanks 🙏🏻
Yay!
Thanks for stopping by :)
- Coach Joshua, Team PM
Thank you so much!
Thank you for your Excellent Explanation!!!
You are welcome!
Great technique and support Eric, thank you
Thanks for watching!
Did this yesterday and walked normally today for once ! Thank you ! Healed my leg that’s been through the wringer since spinal fusion
Nice!
Thanks so much for trying it out and for letting us know.
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thank you so much for this valuable information, you are a kind knowledgeable person!
You are so welcome!
Incredibly helpful exactly what I needed
So glad to read that.
love your approach, many thanks!
You're welcome :)
Thank you very much for this! I needed this!
Glad it was helpful!
Simple and practical to follow in activation of less used muscles in hip and glut . Thnx E
Thanks for watching and commenting!
Sir... This is superbly helpful guidance. Very much appreciate your generous attention to detail. In recent couple of years and after much research on addressing my hip and lumbar issues, your demos and information are truly the best and most fruitful in results. I intend to reach out to you shortly for a personal consultation if possible. Thanks again and keep up the great work pal.
Wow, thanks for that testimonial.
We really appreciate you stopping by to check it out.
Do not hesitate to reach out for more asistance and we will be happy to consult with you.
Just email us at vip@pmcoach.pro and we'll keep the conversation going.
Talk to you soon :)
- Coach Joshua, Team PM
This was an amazing find thank you for this! I immediately feel the difference 🙏
Nice!
Great video for the psoas, thanks for sharing 😊
Thanks for watching!
Thank you so much for these exercises. I was very active and fit but developed hip pain. I'm also always sitting at work. I'm on and off with my exercises because I wasn't sure what to do and how much. But thanks to channels like this I feel more in control
You're so welcome!
We appreciate your trust.
Keep us posted on your progress and let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Thank you for all the lessens. I had a hip replacement 2 years ago and I have a real problem with the psoas, and these lessons are what I need, tried physical therapy, no help. You are the answer😱 thank you so much, we’ll done. Haven Morrison
You are welcome and keep us posted on your progress :)
super helpful and can tell you care about helping with this. thanks for sharing.
Glad that you think so and thanks for your kind words :)
Thank you for this !! 😊
:)
Thanks, very inspiring!
You are welcome and that's great to read :)
After 2 years or more of pain and sitting a lot with burnout and stress (4 physios later) this man has identified for me through this video what could be the cause of my problem I have ridden horses most of my life but stopped 8 years ago had really strong leg / pelvic muscles going to absolute waste sitting around!! I am going to give these exercises a real go as so much pain… what a great find this video thank you thank you thank you❤️
Wow!
Thanks for stopping by to try it out and commenting.
We really appreciate you sharing your story.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Great! I'm happy to find you, as l was looking for something like this to help me. Now l know what to do 😊 Thank you very much and best regards from Thailand, Verena 🌹
Glad I could help!
Thanks, just did this with you for the first time. I have been having issues with my lower back for a few years, this year being the worst. Started hearing about my Psoas from chiro and masseuse, but wasn't making long-term improvements. Today was a 3/5 bad day with a lot of tightness. When I first laid down to start my back was very tight and vetting back up I had small, short sensations if pain. I was being very careful. After working through all of these I feel better - I look forward to doing it for a month and seeing what kind of results I get!
So great to read about your experiences with the exercises.
How are you now?
- Coach Joshua, Team PM
This video has helped me more than you know!
Thanks for sharing that :)
Wow! Just got immediate relief !
Thank you! Will be following your exercises for long term relief !
Brilliant!
Great stuff thank you, can do this work anywhere which is so helpful
Absolutely!
Vielen Dank für das sehr informative und kompetent präsentierte Video ! 🙋🏻♀️👍
Gern geschehen!
Danke fürs zuschauen :)
- Coach Joshua, Team PM (and Google translate)
Have had pain in my groin that came on suddenly two years ago. PT told me to do that stretch. 😤 Just running through his exercises just once, the soreness and pain disappeared and I could actually take a step up stairs with my left foot with no pain or feeling of 9:34 instability. Got me so excited and hopeful. Can’t wait to see what doing all the reps several times a week for the next month will do. Maybe I can actually do some hiking this summer. 🙏
Yay!
Such great progress.
Keep it up :)
- Coach Joshua, Team PM
Immediate improvement and release. Thank you SO MUCH.
Wonderful!
Well you hit the nail on the head thank you!
You are welcome!
These worked well! I now have relief! Thank you!
Yay!
great information, thank you!
Glad you think so :)
VERY NICE EXERCISES!
:)
Great, thank you
You are welcome :)
Thanks for this hip pain suggestions and I will give it a go.
Let us know how it goes :)
Really good video!
Thanks!
Many thanks!
Welcome!
This is pretty mindblowing. I'm not a 100% sure I understand everything but I get the general outline and mechanics. Will definitely be trying this out the next couple of weeks.
Thanks for trying it out and keep us posted on your progress :)
Thank you for your content 🙌🏽
Anytime!
Pretty much instant relief. As usual, thank you so much Coach E. You and Dr. B are truly the BEST!
Nice work!
Well needed for me! Thank you very much!
You're welcome!
@@PrecisionMovementCoach lil update, its still there but much much better 👍🏼👍🏼, alot less pain, i think some more weeks and its gone completely 💪🏼💪🏼 thank you so much!
This program has been a game changer for me. I've been dealing with sore hip flexors for a few years. They would get particularly sore after skate skiing, biking, and some other activities. Naturally, I was inclined to do hip flexor stretches all the time but they never seemed to help. I've been doing this program now for about 8 weeks and I have had no hip flexor discomfort at all for the last 5+ weeks. I've gone from always being aware of my hip flexors to totally forgetting about them.
Yusss!
That is so great to read. We really appreciate you taking the time to try it out and reporting back.
Thanks for your support and discipline :)
- Coach Joshua, Team PM