Got Psoas and Hip Flexor Tension? Unwind it Fast!
Вставка
- Опубліковано 7 лют 2025
- Somatics for psoas and hip flexors. Unlock and relax your tight psoas and hip flexor muscles with Somatic movements. The psoas, can hold immense tension due to our sedentary lifestyles and stress-filled routines. Follow this series of gentle, mindful somatic movements designed to relax and release this deep-seated tension by engaging your brain.
Through these slow, deliberate movements, you can quickly release habitual patterns of tension, allowing for increased flexibility, improved posture, and enhanced overall well-being.
Whether you're an athlete seeking to enhance performance, an office worker combating stiffness, or simply someone looking to unwind and connect with their body, this slow low effort sequence will revitalise your psoas and hip flexors for a renewed sense of freedom and comfort.
LEARN MORE
Get my Free 7 Day Email Course: ➡️ bit.ly/3R4zOVH
Book an Online 1-1: ➡️ bit.ly/49Jamwh
Take a full class with me today: ➡️ bit.ly/44pjoe4
- SHOW YOUR SUPPORT
Buy me a Coffee: ➡️ bit.ly/47k1MCw
#psoas #hippainrelief #learnsomatics
Music by Coma-Media from Pixabay
![Simple Moves to Release Your IT Band Quick [No More Knee Pain]](http://i.ytimg.com/vi/0FflLxXhwKw/mqdefault.jpg)
Get my Free 7 Day Email Course: ➡ bit.ly/3R4zOVH
I thank you for your videos Colm. They are helping me release a whole year’s worth of pain since I pulled something in my upper left thigh/groin area doing a forced couch stretch to try and get more flexible in my tight left quad for Jiu Jitsu. It left me with stabbing pain spasms that made my hip ‘go’ and pain with internal limited rotation and limited movement of bent knee towards the midline. Then IT band issues started! I have found somatics and feel so much better within a week. I do your 15 minute routine. But the real improvement was finding that my left Psoas had become like a tight guitar string and that was causing 90% of the pain. So thank you 🙏 so much ❤️I was starting to feel that at 52 old age had suddenly hit me as getting out of the car looked like the progression of man image!! And movement had become fearful and I never thought I would lose the limp I had developed. There’s just an annoying pulling ache to the outside and below my left knee to get rid of now. But thank you so so so much.👍
Hi @sutter7251, glad to hear my videos have been helping you out. Sounds like you have made great progress so far. To resolve the remaining ache I'd recommend the following videos.
ua-cam.com/video/CZwtaa4Y8XA/v-deo.html
ua-cam.com/video/VUZvsqjUU8w/v-deo.html
ua-cam.com/video/LxpZhQk0giI/v-deo.html
ua-cam.com/video/j3LmYjKlhWE/v-deo.html
Pick your way through them and let me know how it goes.
Thanks for watching.
You are so good at describing what we should be feeling. In away that is often hard to articulate.
Thanks! I'm glad you find the videos helpful. Be sure to check out the Daily Routine if you haven't already, that covers all the fundamental movements. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Thanks for watching.
Good helpful positions, hip. and shoulders.
Theses exercises are chasing my pain away, Thank you.
You're welcome Sharon! Glad they’re helping. be sure to check out the Daily Routine video. It covers all the most fundamental movements. Here it is:
ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Thanks for watching.
You always seem to drop just the videos I need. Thank you Colm!
You're welcome!
Love your videos
Can you do a video on hip and knee pain all on the left side
Thank you 🙏🏽
Hello, glad you are enjoying my videos. I'll do a video on that in the future for sure. In the meantime try the following videos as they will address what you are talking about. Basically you need to even up awareness and control of BOTH sides, not just the side that is sore. So do all the follwing videos on both sides.
Improving Balance: ua-cam.com/video/VUZvsqjUU8w/v-deo.html
Invert Evert: ua-cam.com/video/0mij5onUM8I/v-deo.html
Improving Walking: ua-cam.com/video/j3LmYjKlhWE/v-deo.html
See how you feel after doing each of those on BOTH sides.
i felt my knee release something, it was not painful , so?
😢@@LearnSomatics
Can i save the links to do them tomorrow, last night u was doing one this is what i needed. Thanks again again and again!
Very effective practice for psoas release 😊
Glad you found it helpful.
This was very helpful,. I did find my neck feeling tired pretty quickly. Is there a way to help with that?
Glad you found it helpful. Sure, have a look at the following movement to relax the entire spine. It will make your neck feel freer too.
ua-cam.com/video/uipUdY5-o3U/v-deo.html
Also check out the Daily Routine video to learn all the fundamental movements. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Thanks for watching.
woowee, that one is a workout with the diagonal curl
Did your hips feel more relaxed afterwards? Thanks for watching.
My right side cracks in sequence like a bag of bones freshly dried (how would I know that... but that's what comes to mind). Is that common?
It's not unusual to have clicks and cracks. It should resolve as you relax your muscles more. Follow the Daily Routine video to relax the rest of your body. Here it is: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Let me know how it goes and thanks for watching.
Is there a benefit to curling up and crossing the body versus curling up to the same side(not crossing the body)?
Hi Lori, yes absolutely! Crossing the body will improve left/right coordination which is critical for walking. Ideally you want to be able to do both, elbow to opposite side, and elbow to same side. Thanks for watching!
What can I do to help with straightening my legs? When I'm on my back the pain and tightness in my quads won't let me straighten my legs. When I try it causes my back to arch as well.
All my issues are from my waist to my knees. Incredible pain and very little mobility.
I like your approach and videos. If you have any suggestions to loosen and increase mobility in my hips, hip flexor, glutes, groin, hamstrings, and quads, I would be most appreciative.
Hi Sandy, have a look at the following movements:
Stuck in the Muds: ua-cam.com/video/CZwtaa4Y8XA/v-deo.html
Relax Tight Groin: ua-cam.com/video/jrhXOP9dKcI/v-deo.html
Arch & Flatten #5: ua-cam.com/video/kZ3jz6CB0qM/v-deo.html
Gluteal Amnesia: ua-cam.com/video/rw234HU9VCM/v-deo.html
Try those and see how you go.
Also look at my Daily Routine video, it covers all the most fundamental movements:
Daily Routine: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
If you'd liek a full class look here:
app.arketa.co/learnsomatics/on-demand
Hope that helps. Thanks for watching.
@@LearnSomatics Thank you! I will look into them. :)
Colm is any way to click several videos in a suggestion , with keep having to go back to the video ?
and does the accessing the feelings help of how the brain learns to do things in a better way ?
i liked the movement very much, i just was very disappointed the other side wasn't done.
sorry i hed to down finger, but, it helps me to know, ( i forgot you did not on this one, my problem not your Colm, i hope you understand.
On my right side, my low back from sacrum area just makes like clunking sounds when bring leg back down slow., this is also the right side. Where muscles all from the sacrum and into the deep butt muscles are so tight.
Doing this again today and same clunking sounds in low back/sacrum… The interesting thing is I just know that if I can release whatever’s clunking in my back, then none of this other stuff would be so severe… I have been through this number of times, but for some reason I can’t seem to get the low back to release due to all the tension and stress I’ve been under. I went through and released QL , psoas, IT BAND, inner groin hoping this would take clunking in back down
What does one do when the knee won't come past 80 degrees?
Follow the Daily Routine video, then come back to this after and see if it hasn't improved. Daily Routine: ua-cam.com/video/pxqlAAVlRKU/v-deo.html
Let me know how that goes.
@@LearnSomatics Thanks bloke, shall do.
@@LearnSomatics This is going to be a challenge for a 65 year old pain racked cranky old fart...pulling the knee with a towel we almost managed the Diagonal Arch & Curl. With the greatest respect to your goodself, I have read the books of both Mr Hannah and Mr Feldenkrais numerous times, I also religiously watch all your videos along with those of Taro Iwamoto, but there just seems to be a lack of guidance for us Gimpy Old Buggers that lack Range of Motion. I'm not yet ready to sit in a chair with a peddling machine whilst I rattle from pills. Respect to you brother.
@@TheGggnome Thanks for the feedback and you raise a very important point. What to do if your movement is very limited. Let me try and give you some suggestions here and I'll get into it more in a future video.
First thing you want to do if movements is very limited is to reduce muscular tension all over the body as much as possible. How do you do that? By tightening your whole body first. I describe how to do this in the following video:
ua-cam.com/video/05fs-gwHG3E/v-deo.html
Practice this regularly.
I have found this to be extremely helpful for people with limited movement. It allows you to feel that you can manipulate how much tension you are expressing at any time. But it does it in a very general way that is easy to feel and understand. Once you have had that experience you can apply that notion to the other movements.
Also, it's important not to force any movement. Just do what you can do without forcing. If you can't bring your knee to 90, bring it to wherever you can, that's fine.
Can't lift your head/arm/leg etc up high? No problem lift it up a small amount instead. Do what you can without forcing.
Alternatively just visualise/imagine yourself doing the movement. Even that will have some positive effect.
Have a look at the following videos, in these ones the movements are much, much smaller, follow along to them and see how you feel afterwards. Let me know how it goes.
ua-cam.com/video/mJM-ImrnZeM/v-deo.html
ua-cam.com/video/Fw_ENEL5_2w/v-deo.html
ua-cam.com/video/CZwtaa4Y8XA/v-deo.html
ua-cam.com/video/zNvdGKtA5yc/v-deo.html
@@LearnSomatics Thank you for taking the time to reply. It is very demotivating when what appears to be a simple and straightforward movement can't be achieved due to pain and stiffness (and an SI Joint that goes off like a machine gun) Personally as someone that has been physically active their entire life it instills a sense of failure! I shall heed your wise counsel and see if we can't get back some quality of life.