3P-roblems of Sitting: Piriformis & Psoas Pain, Poor Posture (get it??)
Vložit
- čas přidán 2. 08. 2024
- Want to fix hip pain and poor posture from sitting for hours on end?
We got a lot of comments on a recent video on piriformis pain, but focusing on your piriformis alone won’t fix all of the big sitting issues. Your psoas and thoracic spine suffer too.
What happens when you sit for hours at a time (maybe you work in an office or are binging something great all weekend) is your piriformis, and your psoas muscles get stuck in shortened positions. Over months, this shortens and tightens the muscles because our bodies adapt to the most common circumstances.
Doing this quick routine with your trusty exercise ball and a chair or stool every day will activate the sleepy muscles and counteract the sitting. Over time, your pain should notice pain diminishing and your posture improving.
It only takes a few minutes. Keep it up. It’ll help.
If you like this video, tap the like, subscribe, and notify buttons so you can keep up with new content that we’re putting out nearly every week. And drop any questions (or say hi) in the comments. We love hearing from you!
IN THIS VIDEO
00:00 - Intro
01:00 - Anatomy Details
04:35 - SB Pelvic Tilts
06:15 - ReBUTT Technique
08:05 - Squats
10:10 - Next Steps
RESOURCES AND LINKS MENTIONED
Your Piriformis Isn’t Tight - It’s WEAK: • Your Piriformis Isn't ...
Stretching WON’T Fix Forward Head Posture (But these exercises WILL!): • Stretching WON’T Fix F...
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
![Your Piriformis Isn't Tight, it's WEAK! [4 Exercises to Get it Strong]](http://i.ytimg.com/vi/yBRSQB0Xyb0/mqdefault.jpg)
Exercises and video highlights:
01:00 - Anatomy Details
04:35 - SB Pelvic Tilts
06:15 - ReBUTT Technique
08:05 - Squats
10:10 - Next Steps
Thank You, when you have to set on a airplane for a long time !
@@enriquehernandez5947 You are welcome and long flights are killer ;)
- Coach Joshua, Team PM
@@PrecisionMovementCoach thank you for these,they seem to be helping🙏🏽 should these be done everyday? And are these good to do for activation before a workout? Thanks again💜
@@kyramarie4671 Thanks for following along and you are welcome. 2 - 3 times per week is sufficient and they are great before workouts :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank u so much for responding 💜 Also wanted to ask if u had a recommendation for good running/tennis shoes for overpronation ...I've been wearing Mizuno's for years but feel like they I may need to switch to another brand. Thanks again!
This guy is beyond brilliant.
Much appreciated!
Excellent advice. Activating pelvic floor prior to glute engagement is a game changer.
Absolutely!
I just did these with you during the video (not the full reps) and already feel better! Have been feeling a lot of pain in glutes and hip flexors. I was able to get my hip flexors better with some other techniques but had not had success with the pain in butt until now!
Nice work!
I 100% believe the pelvic floor activation does wonders for 're-centering' and pushing everything back into place. I felt very good pops/clicks of things falling into place as I worked through this video. Thanks so much Eric! Really appreciate your channel/videos! (IT guy that sits all day)
Well said.
Thanks for stopping by and sharing :)
- Coach Joshua, Team PM
Ball exercise is great. I always thought I had Anterior Pelvic Tilt, but turns out it was actually my midback overextending, simulating ATP!
Glad that you like it :)
Fired it up. Failed trying to stand first time. Success the next times. Thank you. Thank you young man.
Great job!
Great video ! You make all the information easy to understand and very practical
Thanks!
Super under-rated channel! Love all your content Eric and thank you from the bottom of my heart
TBay! My brother lived there for > 10 years.
Excellent, thank you! I have pain and discomfort in my right hip and recently had x-ray that ruled out arthritis; I’m now working on the muscle groups and these exercises are targeting those perfectly. Thank you!
You are welcome and thanks for watching :)
Just WOW! Answers for the psoas and glute problems I’ve had. I’ve never seen these exercises before and am SO appreciative. Thank you ❤
You're so welcome!
Your videos are so educational. I am definitely going to share these exercises in the seniors Posture class i teach. Thank you
Thanks for sharing!
Thanks for all your content!
My pleasure! Thanks for your support!!!
Very helpful. Very happy I found your site. Thanks
Glad it was helpful!
Great, practical work - putting it together with your other pieces on hips, backs and good posture to keep me running and performing
Great to hear!
Much needed!!!! ❤
Glad that you think so :)
Feels great ! Thanks as always.
You're welcome!
Spot on .thank you
You're welcome!
Thank you so much! This is exactly what I suffer from. I can't help myself from sitting for hours because of my job but your programme has helped me remedy many issues already (I do the HPS) and these exercises here are really appealing to me, too. Your series "The active office worker" is one of the best compact tutorials. Keep up the great work!
Thanks for following along and happy to help!
Have had piriformis/sciatic nerve 3 times from running. Hip capsule issue. Now this issue, from sitting, for 4 months. Yikes, so painful!! I'm going to try this.
Thanks for trying it out!
Thank you for your videos man, day 1 for me but it's been helping me fix bad squat habits and tight hips/piriformis/butt/etc from sitting all day ^^
Thank you for trusting us to guide your efforts. We've got you covered so thanks for stopping by and let us know if you ever have more questions :)
- Coach Joshua, Team PM
You are the best!!!! Thank you!
Thanks to you :)
Thank you for this!
My pleasure!
Thank you so much, your videos are really logical and useful❤
Happy to help :)
Fantastic video!
Thanks for the visit
thank you, great info...! nicely presented...,thx
Happy to help!
Excellent and then some
Thank you for sharing
Thanks for that!
I need this, thank you.
Any time!
Tack!
Super!
Thanks for the support :)
Thank you so much, really 🙏🙏🙏
:)
EXCELLEND VIDEO!
Thanks!
thank you
It's our pleasure :)
best spine techniques. i was waiting for seating tips, cause my spine can’t handle more than 2-3 hours seating (rachiocampsis)
Thanks for watching :)
Appreciated the video and advice. I was slouching so much. I had to regain and reform my posture piriformis. If you ask me, how's the pain? With the correct sitting form, pain is slowly gone. Listen to this guy, people!!
Wow!
Thanks for trying it out and sharing your comments :)
Keep up the fantastic work!
- Coach Joshua, Team PM
Wow thank you I'm going to try
Let us know how it goes :)
I am an absolute mess after all the sitting during Covid. I have a difficult time walking without pain 😢. Trying these
You got this!
Same! I’ve tried physical therapy, chiropractor, massages, etc. I need this video to work
@@ERICDIZZYASMR Let us know how it goes :)
Same here, in chronic pain every day
@@SilverSparkles22 did you try out the exercises :)
- Coach Joshua, Team PM
Ill try it.
Thanks!
Let us know how it goes :)
- Coach Joshua, Team PM
Great video as usual. What ball are you using. Cheers
You are welcome and it's a generic stability ball :)
- Coach Joshua, Team PM
That's why we have height adjustable desks in my workplace. But of course not always working standing is comfortable.
It is always a good idea to shift between different postures :)
- Coach Joshua, Team PM
you rule!
:)
What que do you use to get the most foot arch while doing this routine, rehabbing feet :)
Start by pressing your toes, metatarsals, and heel into the floor. Then imagine that you are picking up a piece of paper with your foot. Try that out and let us know how it goes :)
- Coach Joshua, Team PM
Does it make a difference to extend feet forward when sitting, or is it better that they be flat on the floor?
Do you best to perform it the way that it is demonstrated in the video :)
- Coach Joshua, Team PM
Will these exercises help gluteal tendinopathy as well? I am struggling with gluteal tendinopathy following so much sitting.
They can definitely help with that :)
- Coach Joshua, Team PM
Do vibration plates help with this ‘sitting syndrome’ I wonder ? I really lost muscle due to prolonged sitting and accompanying stress. Thank you for your great videos !
Likely no. They are passive devices and do nothing to address the root cause of your issues.
You are welcome and thanks for watching :)
- Coach Joshua, Team PM
60 and sitting while working from home during covid for almost 3 years, I developed a very painful left psoas. Tendinitis ?
I keep trying different stretches from CZcams but I am not sure how long to continue if I am not seeing an improvement ?
I am retiring soon and moving to another country. We will not have a car and will be walking a lot…wondering if over time that will correct the issue ?
At this point I’ll try anything to get rid of this pain. Thx
Try out the exercises in the video and let us know how it goes :)
- Coach Joshua, Team PM
I am 62 and I am waiting for a total hip replacement surgery. The x-rays show the deteriation. Do to arthritic joints. My spine has been fused multi levels.oh, sorry my concern here is regarding my left hip, not both of them. When I lay in bed it will take some time before my left leg will straighten out.i will fall asleep while my knee is still in a bent position.i believe these exercises should help my situation, unless there are other options please advise.I still work,and stand for 4hours every night.thank you so much for all you do!
Thanks for writing to us. We really appreciate you trusting us to guide your efforts.
These exercises are a great place to start and also consider doing this program:
www.precisionmovement.coach/hip-pain-solution-yt
- Coach Joshua, Team PM
Can you please tell more details about how to activate pelvic floor? Thanks 🙏
Your pelvic floor muscles are the set of muscles you use to stop the flow of pee. So, imagine that you are trying to do that and activate the appropriate muscles.
👍👍👍
:)
My back feels tight, uncomfortable and feel pain when I sit and relax but when I stand then my back doesn't hurt and this problem is going on for 3 years, what could be the problem
It's hard to say what the problem could be. Did the exercises help?
This assessment tool can give you more ideas:
www.precisionmovement.coach/spine-control/fec/
- Coach Joshua, Team PM
Thanks, How to modify for rotated L pelvis?
You are welcome!
You can modify the exercises to suit your needs and capabilities by making sure that your seated or standing posture is comfortable.
Hope that helps!
Let us know if you have any more questions :)
Would you be able to tell me how to make sure I'm evenly activating the anterior pelvic tilt? It feels as though im using one side much more than the other. Thank you
In other words I feel as if i pull towards my right side or towards my left side when attempting to tilt not straight backwards
Try shifting your weight to the other side and let us know how it goes :)
- Coach Joshua, Team PM
One side of my body is tight, the other half is weak, should I continue to do this or firstly release the tight one? or continue despite I feel my right side is weak to active pelvic floor
Keep working on both sides and do your best. We all have imbalances that need to be addressed simultaneously :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Yes, thank you.
what can i do if i don't have access to the ball?
Use any chair or similar surface :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Cheers for the response :) I realised a wheely office chair is essentially the same
I have lifelong issue that no-one could solve it for me. I'm a seamstress and the pain I get INSIDE my hip during hours long sitting is bad. I have to point out that my right foot is always in front pushing the sewing machine pedal. I many times feel like i need to find a 'sloping' chair to help me keep my hip 'open'. Any help would be appreciated as I've been visiting physios and masseurs for years to no avail.
Hi!
Your body has definitely moulded to years of sewing.
The Hip Pain Solution Program can help you to restore balance to your hips:
www.precisionmovement.coach/hip-pain-solution-yt
Let us know if you have any more questions :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Thank you so much. Will definitely look through it!
My psoas muscle is causing my right knee to almost shut off.
These exercises are for you :)
❤️💖❤️💖❤️👍❤️💖❤️💖❤️
:)
If you don't have an exercise ball, would the cat camel pose do the same thing?
Hi and thanks for asking!
No but a regular chair is an appropriate replacement. The idea is to get you in an upright position.
Keep us posted on your progress :)
- Coach Joshua, Team PM
Guilty!
:)
How exactly does one “rule out” that sitting “causes” tight or weak psoas or piriformis?
If you can’t rule something out you can’t properly diagnose therefore all claims are unsubstantiated and pure conjecture.
Hmmm. What if we eliminate “the” from the title? What do you think then?
Changed the title - I think it’s more accurate now, you?
@@PrecisionMovementCoach, well I wasn’t responding to the title but the premise itself.
1. How do we rule out a tight or weak psoas or piriformis?
2. How do we know sitting results in either of these?
3. Lastly, how do we know everyone/anyone or any group of subjects will have this presumed response?
4. How accurate is muscle testing? What are the confounding variables? When we muscle test are we maybe measuring something other than tension? What leads to tension/bracing/stiffness? Does enough of the population brace/stiffen similarly and reliably? Now, all of this is predicated off the idea that muscles have autonomy and act independently from the nervous system. But we know this isn’t how the body works.
What determines muscle activity, aka, behavior, aka, output of the nervous system?
Just a few questions we should be asking ourselves rather than perpetuating 20th century thinking.
If you're here looking for exercises to do, try them and see how they feel.
If you're here trying to figure out movement science, this isn't the right place for that.
@@PrecisionMovementCoach, I’m
Here for neither. I’m
Pointing out the faulty logic and unsubstantiated claims and myths in rehab.