Advanced Hip Flexor Psoas Pain & Injury Exercises (MUST for Athletes)
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- Опубліковано 16 тра 2024
- If you've had pain or injury in your hip flexor or your psoas and you're looking to return to your sport or build resilience, then learn these advanced exercises to build these muscles back up.
If you currently have pain or tightness in your psoas, find the link below to get your pain down and rehab the muscle group. Then, move on to these exercises to build resilience and get back to doing what you love.
Exercise one builds speed and core stability. It'll help you prevent psoas and hip flexor injuries going forward.
Exercise two builds stability and speed in your hips. If you have clunking or snapping in your hip, start with the Internal Snapping Hip video linked below before coming back to this exercise.
Exercise three will train the two functions of the hip flexors: hip flexion and lumbopelvic stability. Try to land on your feet at the same time.
Exercise 4 makes a great warm-up before any running activity.
Spend 2-3 weeks on each exercise, doing it twice a week. Build up from 4-5 sets to 10 after several weeks. Again, we're building up speed here, which is at the top of our performance pyramid. If you're starting out with stiffness or pain, you'll want to check out some of our other videos linked below to build that resilience and then that strength before moving on to speed and power.
If you found this helpful, click the like, subscribe and notify buttons so you don’t miss out on new ways to keep moving freely and without pain each week. If you want more advanced exercises like this leave a note in the comments!
00:00 - Intro
00:18 - What are the Hip Flexors / Iliopsoas
01:13 - Are these exercises for you?
01:52 - The Performance Pyramid
03:16 - Switches
04:50 - Alternating Leg Raises
07:41 - Mountain Climbers
09:22 - High Knee Run
10:28 - Programing, Progression, Sets and Reps
11:34 - Summary and next steps
[RESOURCES AND LINKS MENTIONED]
Your Psoas Isn't Tight; It's WEAK: • Your Psoas Isn't Just ...
Internal Snapping Hip - • 4 Exercises to Fix Int...
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Precision Movement Academy:www.precisionmovement.coach/a... - includes everything you need to get ALL of your joints and muscles functioning properly to eliminate compensations and imbalances so you can get back to and keep doing the things you love, for life
[Medical Disclaimer] The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
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LET'S DO THIS!!! Chapters for easy reference:
00:00 - Intro
00:18 - What are the Hip Flexors / Iliopsoas
01:13 - Are these exercises for you?
01:52 - The Performance Pyramid
03:16 - Hip Flexors / Iliopsoas Exercises
10:28 - Programing, Progression, Sets and Reps
11:34 - Summary and next steps
Everything you do is a blessing. That person is a idiot for saying that to you. Thank you for your time and all you do. Many people can't get out to the doctor,get a ride there or even get one for many reasons. Some of us can barely walk or stand currently.Your a blessing for many and also giving many people in very bad shape some hope. God bless and thank you again.
Will start on these right away! Good for hip replacement strength building! Thank you for all your work!
You are welcome!
How did it go?
- Coach Joshua, Team PM
Thank you Coach E. Once again this is good info!
Anytime!
Great stuff Eric! I think this is an area that is generally neglected - we tend to focus on the more bigger muscles groups and forget that these movements is what "holds it all together".
Thanks!
Thanks for your thoughts.
We really appreciate you following along and commenting :)
- Coach Joshua, Team PM
fantastic video .
:)
Thanks Coach Eric! May I know is Hip pain solution (HPS) a better fit for hip psoas flexor outer thigh pain instead since this is an advanced workout ?
You're welcome, Henry!
HPS is a much better fit :)
- Coach Joshua, Team PM
I’m a cat 1-2 masters cyclist. Mainly criteriums. I have been rehabilitating from low back pain for the last 1.5 years and finally feeling relief. But I did have a setback during a cyclocross race this season. The good thing is it only lasted three days with stretching. My question is, along with the hip flexor exercises, should I also focus on low back and thoracic? I have a strength training weight program, but still have those times where my low back feels unstable and almost feels like it’s going to lock up again. But as bad as before, but I’m hoping I can progress past it and get back to normal so to speak.
Great channel!
I have the very same instability in my back. Even after doing the LBPS routines.
Hi and sorry for the late reply!
These exercises are a good start as are the low back and thoracic spine content that we have.
Let us know if you ever have more questions :)
- Coach Joshua, Team PM
I’m not injured, but my flexors are *tight*! Now I have a better idea to strengthen them along with my PNF and stretching work. Thank you.
You are welcome and thanks for trying it out :)
I guess that's exactly what I need
Glad that you found it!
Keep us posted on your progress and thanks for trying it out :)
- Coach Joshua, Team PM