Thank you for watching everyone! If you want more exercises that can help with this, I recommend watching my video here on hip extension: ua-cam.com/video/KfoMTSD_y5w/v-deo.html - If you want more help with this issue (and many similar postural/movement problems), check out my Beginner Body Restoration Program: go.conorharris.com/bbr-beginner-body-restoration - If you want one-on-one help, check this out to work with us online: www.conorharris.com/online-training
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.
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!
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
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..
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
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 😅)
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
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.
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 !!!
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 !
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.
@@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.🙏🙏🙏🙏🙏🙏🙏
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.
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.
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!
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.
@@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.
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👨🎓
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.
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.
@@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.
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.
I'm an audio engineer who sit all day. I started noticing that my left side was always tense. I noticed that I would be leaning on my right foot and hyperextending. It's been causing me so much pain. My calves, hamstrings, low back, etc. I started watching youtube videos after failed attempts with a PT. This is the first video that explained it this clearly. Thank you so much. I'm going to try these starting tonight. I'll be back in a couple days!
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!
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 .
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!
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!!
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.
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
✨️ 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! 💖
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.
Conor you are a light in the darkness of posture/physical therapy/pain/dysfunction content. I'm 32. Started experiencing problems with my hip when I was about 22. I had such bad right hip pain that it hurt to stand up out of bed for like, 2 years. If only I would've known back then that it was likely because I was favoring my right side/hip. I'm very active. I skateboard, box (as an orthodox which probably compounded the Left AIC pattern. Now I train southpaw), lift weights... So many things. I thought that being athletic/physically active was good and that was all that I needed to build an optimal body that could perform well. I didn't know about PRI until just this year. So you can imagine how, as I built my deadlift up to 405lbs and squatted all of the time without knowledge of PRI theory, I had strongly ingrained the Left AIC and PEC patterns. I also ended up with shoulders that snap, crackle, popped ALL THE TIME. No matter how hard I worked, my body did not look or perform the way I wanted it to. Learning about PRI through watching yours and Neil Hallinan's content, I think I've finally made a breakthrough. The tipping point for learning PRI came from waking up with terrible neck tension (and the consequent headaches) almost every morning (now I know I likely lose diaphragmatic function and neck-breath as I sleep. Or I lost it long ago and am now experiencing the repercussions of that. I also sit down a lot, like most people) and tearing my left meniscus while hiking one winter. I remember how unstable I felt during that hike and before the fall that injured me. I now know that, because I favored external rotation of the left ribcage, pelvis, and femur, as I slipped, I put my left knee in a position that compromised it (bucket handle tear in left meniscus and sprain on left MCL). My left internal rotation was not strong enough to keep my knee from bending medially, which caused the injury. But before that, I was in extension and not even stable to begin with. Anyway, your videos are so helpful! I've managed to turn my life around in terms of biomechanics since learning about PRI concepts through your videos. Thank you!
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 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.
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 🙌🏻💪🏻👍🏼
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!
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.
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?
@@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
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.
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
After three PT evaluations over three years following wearing a heavy cast on right lower leg for three small broken bones in foot I developed a persistent limp and intense recurring pain that seemed like IT band syndrome and deep upper hip pain. In frustration went to a acupuncture providers. Palpating from my leg (deep pressure really, really painful), followed pain pathway up to lower back, then when an area the acupuncturist described as in detail as muscles attaching to 12th rib; palpating at this area was excruciating (and I believe at an 8 on the pain scale you are passing out and at 9 you likely pass out to be accurate about the pain scale) it was an 8. The acupuncture provider told me my problem is mechanical and not something they believed acupuncture would remedy. All I every hear from PT is the same strength exercises and cross leg standing stretching. I wish you would address the benefits, if you believe they are benefits from a well trained sports massage provider.
I kind of like you theories but there are a few things to take into consideration before jumping to the conclusion. Have a look to the fascial Continuity between diaphragm and Be aware most shortening of the muscle comes to people sitting too much around lack of movement inflammation processes and so on
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!
@@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
I had a totally rotated pelvis causing a scoliosis with visible ribcage asymmetry of 1 cm or so. How this started i dont know. 3 pregnancies and a l ankle injury aggravated this and i got progressively worse. Since October i am seeing the chiropractor again. Key for me was realizing the attachment of the psoas to the femur causing internal rotation. I lacked internal rotation on the r and external rotation on the L. When i internally rotated the r against resistance the muscle released and it felt like a chiropractic adjustment. The scoliosis released further and i could feel it in my collar bones. I am stretching and mobilising and my problems are slowly getting better. I am watching this channel for more information and tips on exercising.
Fantastic. I've found that a lot of psoas stretches never felt good--they actually felt painful. Some mindful breathing techniques (connecting the obliques to full 360 breathing) and actually strengthening the hip flexors with leg raises has helped the most.
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!
Neither the SI joint or the symphysis pubis allow the kind of motion that is depicted with the model skeleton. That does not negate the principles being put forth, but one should not expect to be able to feel the motion that is implied by the video. When the the pelvis tilts anteriorly the iliac bones do not rotate on the sacrum because the sacroiliac ligaments prohibit this motion, instead the sacroiliac joint remains virtually stationary and a compensatory increase in lumbar lordosis allows the anterior brim of the pelvic ring to drop inferiority relative to the correct anatomic position. Compensatory rotation occurs primarily at the hip as related to the iliopsoas. Some rotation of the lumbar spine is conceivable, but no significant by comparison to the hip as the lumbar zygoapophoseal (facet) joints are oriented to allow primarily for flexion/extension of the lumbar spine and not rotation. The asymmetry between the right and left psoas as described is often seen, and I do believe that the exercises taught here have merit for alleviating the problem described. I personally would need to have some hands on instruction for the last of the exercises described as its complexity was hard to visualize and certainly couldn’t be felt. Should these be the only exercises employed to improve your situation? If they alone correct the symptoms. However, all layers of the core musculature should be strengthened, psoas and hamstring stretching are often helpful adjuncts, as is gluteal strengthening. Correction of adductor tightness of the hips is also good, as is correction of excessive shoulder protraction and thoracic kyphosis.
Appreciate your thoughts. I mention in most of my videos that the pelvic movement is very much exaggerated for visual effect and demonstration. To your second point, this wouldn’t be a fix-all, but hopefully more of an introduction as to what can start to help. I agree 100% on the strengthening aspect of your point. It’s necessary in most cases imo
Loved your explanation. I have had a crazy tight psoas that actually gave me a pinched nerve in torax 12 lumbar 1, for long sitting stress and as a yoga teacher I have a super external rotation of the hips and realized lack internal rotation practice and need to invite less overexertion. Did the first exercise it works great! how often would you use it how many repetitions and do you have any other suggestions thank you so much from argentina
Great video, I’ve had severe issues with my left hip / psoas for a long time….by any chance do you have any images or print outs of the stretches you recommended in the video
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!
I'm not trying to jump the gun here. But ive had this problem with my lower back / right hip for a decade. I did these routines one single time just now. And the pain is cut in half. Obviously going to repeat this much more. But I am amazed. You are a gift to this planet my dude haha.
I feel like I always have a hard time following exercises and it would have been helpful for you to show how to get into each position instead of just starting laying down. I'm afraid to be in the wrong position so I won't try the second one
Great video. Unfortunately my psoaz/hip is too degenerated. My left foot has pointed at 10am when standing straight facing forward, for years. However pressing inward, the bone will grind very painfully. My leg is too far off to do the ball. With many different techniques, is has dramatically improved. Three years ago through acupuncture I was able to actually walk upstairs holding onto the railing using both feet. That was huge. For years I’ve had to hold on and just step up with my right foot step-by-step. Now with the addition of reflexology I have been able to actually walk upstairs without holding onto the rail and almost pain-free. However my case is very extreme as it has been over 20 years. As well I had a surgery shortening my leg muscles on my left leg when I was a child. That has compounded the issue.
Bad, bad, bad and so painful. I go up the steps to my apartment like that, nut the opposite. Left foot, right foot. When I put my weight on my right foot the pain is intense. My left leg is shorter than my right. I described the pains and sensations 3 different times starting in early childhood. She couldn't be bothered. I never knew about the length discrepancy til I was in my mid 20's. When I exercise regularly it improves greatly, but for all of last year I was unable to exercise. I'm starting again now. I hope you've found some relief.
hi ! so I have lower back tight muscles. its super hard to stand up straight. could this be the psoas muscles? also, I always have accidents (peeing in underwear ) like 2-3x a day cuz I can't hold my pee in. is that the psoas and pelvic floor? im not sure if my psoas/ pelvic floor is weak or tight.. but something very wrong. also have a hiatal hernia and I learned that the psoas muscle and diaphragm work together. plse help! would these exercises help me or would you recommend something else? thank you so much.
This is great! Do you now of anyone in the UK that does this like you do? I'm an athlete and my body is slightly more twisted that the average person ha!
Thank you for watching everyone! If you want more exercises that can help with this, I recommend watching my video here on hip extension: ua-cam.com/video/KfoMTSD_y5w/v-deo.html - If you want more help with this issue (and many similar postural/movement problems), check out my Beginner Body Restoration Program: go.conorharris.com/bbr-beginner-body-restoration - If you want one-on-one help, check this out to work with us online: www.conorharris.com/online-training
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.
Its like you know my problems in detail and are trying to help me out. I am grateful.
👊🏻👊🏻👊🏻
X2
Literally
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!
Mine never explains to me too!! So now I decide to listen to Connor & other good Therapists on UA-cam!!
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..
This chap explains his expertise extremely well. His usage of the English language is really skillful.
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*
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 . . .
I got my Master's Degree in Exercise Physiology in 2003, and Conor know's more than I do. Great job!
Literally no one talks about this. Conner is out here 🤯. That makes so much sense.
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
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.
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 !!!
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 !
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
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.
This has to be the most valuable video I’ve found on UA-cam in my life. Thank you 🙏🏾
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.
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!
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
I've watched dozens of these. This is really good. Really good.
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.
Thanks!!! This was educational! And now to fix this boring problem followed by sitting too much at work ... today I'll stand!
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.
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!
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 UA-cam?
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.
Fantastic approach to helping people take care of painful joints
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?
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.
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.
I'm an audio engineer who sit all day. I started noticing that my left side was always tense. I noticed that I would be leaning on my right foot and hyperextending. It's been causing me so much pain. My calves, hamstrings, low back, etc. I started watching youtube videos after failed attempts with a PT. This is the first video that explained it this clearly. Thank you so much. I'm going to try these starting tonight. I'll be back in a couple days!
YOU OK? :p
How's it going?
Try a chiropractor
That last sentence "I'll be back ......" is evidence that they'll never come back
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 :)
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 .
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.
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!!
3:05 when he said "maybe you sat all day", I felt that.
Best presentation on psoas yet. There are therapists that think it’s all about stretches. Rotation would seem to be at least as causal
Conor, excellent job explaining this. I have seen so many videos, but this...truly great job
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.
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
✨️ 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! 💖
It's really great to see someone who knows this topic so well!! Thank you :)
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.
Finally someone who nailed it
Where have you been all of my life?! Seriously, though. Thank you!
This is gold! After second exercise my mid back felt so free (on top of realigning my pelvis)
Conor you are a light in the darkness of posture/physical therapy/pain/dysfunction content. I'm 32. Started experiencing problems with my hip when I was about 22. I had such bad right hip pain that it hurt to stand up out of bed for like, 2 years. If only I would've known back then that it was likely because I was favoring my right side/hip. I'm very active. I skateboard, box (as an orthodox which probably compounded the Left AIC pattern. Now I train southpaw), lift weights... So many things. I thought that being athletic/physically active was good and that was all that I needed to build an optimal body that could perform well. I didn't know about PRI until just this year. So you can imagine how, as I built my deadlift up to 405lbs and squatted all of the time without knowledge of PRI theory, I had strongly ingrained the Left AIC and PEC patterns. I also ended up with shoulders that snap, crackle, popped ALL THE TIME. No matter how hard I worked, my body did not look or perform the way I wanted it to. Learning about PRI through watching yours and Neil Hallinan's content, I think I've finally made a breakthrough. The tipping point for learning PRI came from waking up with terrible neck tension (and the consequent headaches) almost every morning (now I know I likely lose diaphragmatic function and neck-breath as I sleep. Or I lost it long ago and am now experiencing the repercussions of that. I also sit down a lot, like most people) and tearing my left meniscus while hiking one winter. I remember how unstable I felt during that hike and before the fall that injured me. I now know that, because I favored external rotation of the left ribcage, pelvis, and femur, as I slipped, I put my left knee in a position that compromised it (bucket handle tear in left meniscus and sprain on left MCL). My left internal rotation was not strong enough to keep my knee from bending medially, which caused the injury. But before that, I was in extension and not even stable to begin with.
Anyway, your videos are so helpful! I've managed to turn my life around in terms of biomechanics since learning about PRI concepts through your videos. Thank you!
Thanks a lot, I immediately could find release of my left PSOAS muscle. Was struggling for a long time.
I never thought someone would be able to explain this, i thought i was the only one who had this problem
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 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
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 🙌🏻💪🏻👍🏼
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!
Thanks for the great content Conor ! Keep up the good work- you're videos are informative and appreciated
I thought this video would be so ass but it was great.
This is good!!!.. and I love the fact that he didn't try to sell it! Thank you 🙏❤️
Brilliant explanation. I feel like I've acquired your insights into the body.
Thank you kind sir 🙏
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.
I simply corrected my posture consciously after watching this video. I feel better now!
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
Thanks a lot ! I"m in French Britany and have this big problem by left side. I'l try it - Thanks again
Hi Connor, please more videos about pain in the psoas. Please. Thanks good content
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.
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.
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
After three PT evaluations over three years following wearing a heavy cast on right lower leg for three small broken bones in foot I developed a persistent limp and intense recurring pain that seemed like IT band syndrome and deep upper hip pain. In frustration went to a acupuncture providers. Palpating from my leg (deep pressure really, really painful), followed pain pathway up to lower back, then when an area the acupuncturist described as in detail as muscles attaching to 12th rib; palpating at this area was excruciating (and I believe at an 8 on the pain scale you are passing out and at 9 you likely pass out to be accurate about the pain scale) it was an 8. The acupuncture provider told me my problem is mechanical and not something they believed acupuncture would remedy. All I every hear from PT is the same strength exercises and cross leg standing stretching. I wish you would address the benefits, if you believe they are benefits from a well trained sports massage provider.
tried the iliacus move side-lying on the roller...holy cow. my hamstring cramped soooo bad. i definitely need this!
Wow. Never heard this before. I will def do this and share with my patients. Thank you.
Brilliantly explained 🙏
I kind of like you theories but there are a few things to take into consideration before jumping to the conclusion. Have a look to the fascial Continuity between diaphragm and Be aware most shortening of the muscle comes to people sitting too much around lack of movement inflammation processes and so on
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!
I had a totally rotated pelvis causing a scoliosis with visible ribcage asymmetry of 1 cm or so. How this started i dont know. 3 pregnancies and a l ankle injury aggravated this and i got progressively worse. Since October i am seeing the chiropractor again. Key for me was realizing the attachment of the psoas to the femur causing internal rotation. I lacked internal rotation on the r and external rotation on the L. When i internally rotated the r against resistance the muscle released and it felt like a chiropractic adjustment. The scoliosis released further and i could feel it in my collar bones. I am stretching and mobilising and my problems are slowly getting better. I am watching this channel for more information and tips on exercising.
Fantastic. I've found that a lot of psoas stretches never felt good--they actually felt painful. Some mindful breathing techniques (connecting the obliques to full 360 breathing) and actually strengthening the hip flexors with leg raises has helped the most.
So bloody good I can’t wait to try this - I’ve had such tight hips that I can’t lift my leg beyond 45 degrees
I’m the same, I can’t drink a can of beer with out lifting my heel 1/2 an inch of the floor.
@@colinchapman7300 I’m confused ? What does your heel have to do with drinking beer ?
@@vampire8u1 I can’t lean backwards unless I lift my heel off the floor .
@@colinchapman7300 damn bro how our lifestyles and training were wrong is insane; best of luck to you and to me too 🥲
@@vampire8u1 🤛
Hi Conor,
Where are you located.
How can I find you for some help?
You truly are the best at explaining and demonstrating this approach. Thank you so much!
Finally someone who wants to look deeper.
Conor - you’re the BEST!!!! ⭐️
I have this and in pain, after these exercises i feel much better thank you
You're so welcome!
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!
Neither the SI joint or the symphysis pubis allow the kind of motion that is depicted with the model skeleton. That does not negate the principles being put forth, but one should not expect to be able to feel the motion that is implied by the video. When the the pelvis tilts anteriorly the iliac bones do not rotate on the sacrum because the sacroiliac ligaments prohibit this motion, instead the sacroiliac joint remains virtually stationary and a compensatory increase in lumbar lordosis allows the anterior brim of the pelvic ring to drop inferiority relative to the correct anatomic position. Compensatory rotation occurs primarily at the hip as related to the iliopsoas. Some rotation of the lumbar spine is conceivable, but no significant by comparison to the hip as the lumbar zygoapophoseal (facet) joints are oriented to allow primarily for flexion/extension of the lumbar spine and not rotation. The asymmetry between the right and left psoas as described is often seen, and I do believe that the exercises taught here have merit for alleviating the problem described. I personally would need to have some hands on instruction for the last of the exercises described as its complexity was hard to visualize and certainly couldn’t be felt. Should these be the only exercises employed to improve your situation? If they alone correct the symptoms. However, all layers of the core musculature should be strengthened, psoas and hamstring stretching are often helpful adjuncts, as is gluteal strengthening. Correction of adductor tightness of the hips is also good, as is correction of excessive shoulder protraction and thoracic kyphosis.
Appreciate your thoughts. I mention in most of my videos that the pelvic movement is very much exaggerated for visual effect and demonstration. To your second point, this wouldn’t be a fix-all, but hopefully more of an introduction as to what can start to help. I agree 100% on the strengthening aspect of your point. It’s necessary in most cases imo
Thank you! Maybe I just missed it, how often and how many repetitions should one do?
Loved your explanation. I have had a crazy tight psoas that actually gave me a pinched nerve in torax 12 lumbar 1, for long sitting stress and as a yoga teacher I have a super external rotation of the hips and realized lack internal rotation practice and need to invite less overexertion. Did the first exercise it works great! how often would you use it how many repetitions and do you have any other suggestions thank you so much from argentina
Awesome to hear!! Try 2 sets of 5 breaths in the morning and 1-2 at night for the first couple of weeks
Great video! Does your beginner body restoration program cover this stuff? Do you have a specific program for tight psoas/hip muscle imbalances?
Hey Connor I’m confused at 9:20 shouldn’t you also do this exercise with the right leg ?
Great video, I’ve had severe issues with my left hip / psoas for a long time….by any chance do you have any images or print outs of the stretches you recommended in the video
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!
I'm not trying to jump the gun here. But ive had this problem with my lower back / right hip for a decade.
I did these routines one single time just now. And the pain is cut in half.
Obviously going to repeat this much more.
But I am amazed.
You are a gift to this planet my dude haha.
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
I feel like I always have a hard time following exercises and it would have been helpful for you to show how to get into each position instead of just starting laying down. I'm afraid to be in the wrong position so I won't try the second one
I agree fully
Great video. Unfortunately my psoaz/hip is too degenerated. My left foot has pointed at 10am when standing straight facing forward, for years. However pressing inward, the bone will grind very painfully. My leg is too far off to do the ball. With many different techniques, is has dramatically improved. Three years ago through acupuncture I was able to actually walk upstairs holding onto the railing using both feet. That was huge. For years I’ve had to hold on and just step up with my right foot step-by-step. Now with the addition of reflexology I have been able to actually walk upstairs without holding onto the rail and almost pain-free. However my case is very extreme as it has been over 20 years. As well I had a surgery shortening my leg muscles on my left leg when I was a child. That has compounded the issue.
Bad, bad, bad and so painful. I go up the steps to my apartment like that, nut the opposite. Left foot, right foot. When I put my weight on my right foot the pain is intense.
My left leg is shorter than my right.
I described the pains and sensations 3 different times starting in early childhood. She couldn't be bothered. I never knew about the length discrepancy til I was in my mid 20's. When I exercise regularly it improves greatly, but for all of last year I was unable to exercise. I'm starting again now.
I hope you've found some relief.
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
OMG this looks amazing. Some new material here. I can’t wait to try it. Thank you.
Thank you. Just found your channel and will try this exercise
what would be better than sitting? laying on the Couch? serious question
I think it’s a great question! I wish he would have answered you for the sake of us who would really like to know 🥰
Hi. Is it possible, if i can see personally? What you explain seems right but it is too complicated for me
www.conorharris.com/online-training
hi ! so I have lower back tight muscles. its super hard to stand up straight. could this be the psoas muscles? also, I always have accidents (peeing in underwear ) like 2-3x a day cuz I can't hold my pee in. is that the psoas and pelvic floor? im not sure if my psoas/ pelvic floor is weak or tight.. but something very wrong. also have a hiatal hernia and I learned that the psoas muscle and diaphragm work together. plse help! would these exercises help me or would you recommend something else? thank you so much.
Excellent and informative video. Thank you.
I need a personal trainer coz buying a dvd is not going to work for me. Could u recommend someone in the Bay Area, CA.
This is great! Do you now of anyone in the UK that does this like you do? I'm an athlete and my body is slightly more twisted that the average person ha!