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 of a comprehensive approach, check out my Beginner Body Restoration program that is designed to help with issues exactly like this: www.conorharris.com/beginner-body-restoration
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..
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 !!!
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 😅)
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.
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.
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.
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.
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 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
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.
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.
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!
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!
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 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'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
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!
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
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!
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 🙌🏻💪🏻👍🏼
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.
✨️ 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! 💖
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
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!!
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.
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.
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.
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 .
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.
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!
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
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.
OMG you’re speaking my language! I have taught pilates classes and 1-2-1’s for over 20 years and I‘ve used this posterior adjustment of their pelvic girdle position and the strengthening of the lower and deep abdominal muscles (transverse abdominus and pelvic floor) to alleviate lower back issues. I find a combination of that and the hip flexor type stretches but whilst focusing on deep core connection and pelvic tilt at the same time are the keys to take the pressure off the sacroiliac and the lower back joints. Finally using acupressure with balls to reduce tension in the piriformis. If the psoas is tight they will usually complain of pain in the lower middle back area just above the sacrum when asked to do a full anterior tilt of the pelvis. I am now a masseur too and I work a lot across the piriformis and on the upper edge of the iliac crest where there is always a build up of fibrous tissue which needs to be released. This also makes a huge difference to their pain levels and better long term outcomes.
I am a remedial neuroskeletal practitioner and agree totally with your strategy as my treatments are are similar. These positions and movements are very technical to the untrained and I feel I need to warn you that those trying this at home and get the positioning wrong could end up in a worse mess, and blame your advice.
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.
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
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!
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
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.
The explanations are extremely thorough, and demonstrate technical mastery. But, I am not confident I should try the routines demonstrated without first getting an individual assessment (for appropriateness) and on site coaching to verify I am doing them correctly since there are SO many fine points. Seems like this all needs to be done under professional supervision.
The most frustrating thing is the amount of contradictory “information” on the Internet. I, as a normal Joe, don’t know what’s right or wrong, and I feel there’s merit to everything I read/see, but it’s nearly impossible to know exactly what my issue is, and therefore, I don’t know how to remedy it. It has become trial and error, and it’s pretty frustrating.
You know I'm going to throw this up to you like I have with many other chiropractors. I've had three back fusions, and I have hyperbole SI joints and continually have problems with my sacrum and ilia tilting or rotating. It's chronic and it's almost impossible to explain this type of pain to doctors. I have tried everything to self correct to level out my sacrum and pelvis so I don't have to go to the chiropractor every 2 days. It is becoming worse and I wish someone would do a video regarding leveling out the sacrum pelvis SI joints using possibly blocks, an activator, anything that someone can do on the wrong because all of these videos do not apply to people like me believe me I've tried them all. We need someone out there to do videos for people that have had fusions because it's a whole different situation. Thank you
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
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.
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!
Thought this was really great, until it got to the wall exercise. Did not understand what I was supposed to be doing and since there is little action to the physical body, there was nothing to follow.
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 of a comprehensive approach, check out my Beginner Body Restoration program that is designed to help with issues exactly like this: www.conorharris.com/beginner-body-restoration
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.
This chap explains his expertise extremely well. His usage of the English language is really skillful.
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..
Its like you know my problems in detail and are trying to help me out. I am grateful.
👊🏻👊🏻👊🏻
X2
Literally
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 !!!
I got my Master's Degree in Exercise Physiology in 2003, and Conor know's more than I do. Great job!
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.
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 . . .
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.
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
Finally. Information and concrete solutions that actually correlate with my pain and how to fix it. *thank you*
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.
Literally no one talks about this. Conner is out here 🤯. That makes so much sense.
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.
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.
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
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 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
This has to be the most valuable video I’ve found on UA-cam in my life. Thank you 🙏🏾
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.
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?
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.
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
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!
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've watched dozens of these. This is really good. Really good.
Thanks!!! This was educational! And now to fix this boring problem followed by sitting too much at work ... today I'll stand!
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'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!
Fantastic approach to helping people take care of painful joints
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.
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
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.
3:05 when he said "maybe you sat all day", I felt that.
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 :)
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 🙌🏻💪🏻👍🏼
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.
Finally someone who nailed it
Best presentation on psoas yet. There are therapists that think it’s all about stretches. Rotation would seem to be at least as causal
✨️ 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! 💖
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!
Conor, excellent job explaining this. I have seen so many videos, but this...truly great job
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
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
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!!
I never thought someone would be able to explain this, i thought i was the only one who had this problem
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.
It's really great to see someone who knows this topic so well!! 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.
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.
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.
Thanks for the great content Conor ! Keep up the good work- you're videos are informative and appreciated
Where have you been all of my life?! Seriously, though. Thank you!
This is good!!!.. and I love the fact that he didn't try to sell it! Thank you 🙏❤️
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 🥰
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 .
Brilliant explanation. I feel like I've acquired your insights into the body.
Thank you kind sir 🙏
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 simply corrected my posture consciously after watching this video. I feel better now!
Brilliantly explained 🙏
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!
Conor - you’re the BEST!!!! ⭐️
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
I thought this video would be so ass but it was great.
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 truly are the best at explaining and demonstrating this approach. Thank you so much!
Thanks a lot, I immediately could find release of my left PSOAS muscle. Was struggling for a long time.
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.
OMG you’re speaking my language! I have taught pilates classes and 1-2-1’s for over 20 years and I‘ve used this posterior adjustment of their pelvic girdle position and the strengthening of the lower and deep abdominal muscles (transverse abdominus and pelvic floor) to alleviate lower back issues. I find a combination of that and the hip flexor type stretches but whilst focusing on deep core connection and pelvic tilt at the same time are the keys to take the pressure off the sacroiliac and the lower back joints. Finally using acupressure with balls to reduce tension in the piriformis.
If the psoas is tight they will usually complain of pain in the lower middle back area just above the sacrum when asked to do a full anterior tilt of the pelvis.
I am now a masseur too and I work a lot across the piriformis and on the upper edge of the iliac crest where there is always a build up of fibrous tissue which needs to be released. This also makes a huge difference to their pain levels and better long term outcomes.
@topchic7475 where are you located and how do I get a consult?
I am a remedial neuroskeletal practitioner and agree totally with your strategy as my treatments are are similar. These positions and movements are very technical to the untrained and I feel I need to warn you that those trying this at home and get the positioning wrong could end up in a worse mess, and blame your advice.
Probably why he hasn’t answered even 1 of the questions asked in the comments . . .
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.
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.
Thanks a lot ! I"m in French Britany and have this big problem by left side. I'l try it - Thanks again
Hi Conor,
Where are you located.
How can I find you for some help?
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
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!
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
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.
The explanations are extremely thorough, and demonstrate technical mastery. But, I am not confident I should try the routines demonstrated without first getting an individual assessment (for appropriateness) and on site coaching to verify I am doing them correctly since there are SO many fine points. Seems like this all needs to be done under professional supervision.
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
Finally someone who wants to look deeper.
I appreciate this video but how do I work out what the problem is ?
Indeed! I think Conor is expecting us to have a diagnosis already . . .
Hey Connor I’m confused at 9:20 shouldn’t you also do this exercise with the right leg ?
The most frustrating thing is the amount of contradictory “information” on the Internet. I, as a normal Joe, don’t know what’s right or wrong, and I feel there’s merit to everything I read/see, but it’s nearly impossible to know exactly what my issue is, and therefore, I don’t know how to remedy it. It has become trial and error, and it’s pretty frustrating.
Wow. Never heard this before. I will def do this and share with my patients. Thank you.
I have this and in pain, after these exercises i feel much better thank you
You're so welcome!
You know I'm going to throw this up to you like I have with many other chiropractors. I've had three back fusions, and I have hyperbole SI joints and continually have problems with my sacrum and ilia tilting or rotating. It's chronic and it's almost impossible to explain this type of pain to doctors. I have tried everything to self correct to level out my sacrum and pelvis so I don't have to go to the chiropractor every 2 days. It is becoming worse and I wish someone would do a video regarding leveling out the sacrum pelvis SI joints using possibly blocks, an activator, anything that someone can do on the wrong because all of these videos do not apply to people like me believe me I've tried them all. We need someone out there to do videos for people that have had fusions because it's a whole different situation. Thank you
Wow what an expert
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?
tried the iliacus move side-lying on the roller...holy cow. my hamstring cramped soooo bad. i definitely need this!
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.
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!
OMG this looks amazing. Some new material here. I can’t wait to try it. Thank you.
Thought this was really great, until it got to the wall exercise. Did not understand what I was supposed to be doing and since there is little action to the physical body, there was nothing to follow.
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 🤛
How do I contact the creator directly for coaching?
Not sure if I’m doing the exercises right
Excellent and informative video. Thank you.