I damaged my psoas muscles 3 years ago hanging out laundry. Such a simple movement generated a world of agony! A very knowledgeable myotherapist pinpointed the issue very quickly and gave me pretty much all the same advice as is found here in this video. Mainstream medicine had no idea what the problem was. I manage my psoas issues with a combination of exercises and the acupressure work of a very skilled kinesiologist I have the privilege of knowing. She can affect release of my psoas muscles by placing one finger on my hip and another on my foot. The relief is immediate! You really don't know just how dysfunctional your body is until somebody helps you to get it working better. Thanks for sharing this info. It affects far more people than mainstream will admit.
This was very good. 👍 No comedy routine, no boring medical abstract data. Just pure physical therapy information, functionality of the muscles in question along with device advice and use. Perfect. Thanks
I had to dig through my history to find your video again. I did this because I just had to tell you that you have saved my life. I was suicidal on and off for years due to unrelenting back pain. Did lots of PT (didn't really help) and my MRI showed a couple of things (I had it done about 3 years after I most certainly herniated a disc) but nothing very significant. Your sentence of "if you have a herniated disc that doesn't seem to heal it's usually your psoas" is what changed my life. You and another UA-camr allowed me to target my psoas and my pain is SO. MUCH. BETTER. To the point where I can play with my daughter, pick her up and just live life not in a depression fog due to chronic pain. I can't express how grateful I am, and I wish I could give you a huge hug!
Wow. Comments like this make it all worthwhile for me. I too had a prolonged back injury and it was really frustrating. I'm so happy that you found something that helped, it is such a relief to be free of nagging back pain. People don't understand how it badly it can affect your quality of life. The mental stress that it causes to not be able to engage in sports, hobbies, and day to day stuff is the worst. I always talk with my patients about how relieving pressure is the first step and strengthening it is the second. Hip thrusts are my personal favorite for prolonged relief and building that resilience to future injury, so don't miss out on that part. That's what really allowed me to get back to sports and martial arts, etc... Thank you so much for finding the channel again and taking the time to comment! -Dr. Ryan
@@StraightUpSpineandPosture 💕 thank you, I will definitely follow your advice! I was highly active before my injury (climbing, yoga, running, lifting). I cry thinking about being able to finally do those things again! You truly saved a person from many miles away - how cool is that?! ☺️
So refreshing seeing actual advice. Too many channels post rehab exercises without understanding the basis of how these muscles function WITH others. This is a go to vid!
This has gotten so tight and it does seize my hips and low back I was worried it was a disease Its a relief to learn what i can do to take care of this Thank you
I remember being at the physio and her telling me how to improve my posture. She said, "now pivot your hips forward". I said "I can't unless I bend my knees". No exercise was given for that. I went home realizing on my own where the muscle group is that compacts my lower discs that a doctor diagnosed years earlier... without giving me exercises. Some people are just not good at their job. Thanks for this video that addresses exactly what I was looking for.
I have also been having hard to target backpain and postural issues since my late teens, i halfassed 2 of your stretches in bed when i woke up as your vid popped up in my stream. Instant relief and several pops between vertebrae (the good kind). Will go for the entire strengthening/stretch routine as you really make sense, I like the way you speak and thank you for the educational video. All the love from Sweden
I have watched many of these types of videos and this is by far the most comprehensive and in-depth series of stretches and exercise I have seen. Dr Ryan has done an excellent of developing an educational program that discusses the anatomy and function of the muscles of the hip and lower back as well as how to correctly perform the stretches and exercises. He demonstrates the highest standard of professionalism that will benefit so many. Thanks so much.
This is messed up… I just got COVID and have been bed ridden. My lower back is destroyed and can’t sit or lay comfortably.. thank you brother! So weird how this video popped up, I really needed it.
I have had low back pain for a few years. I could never quite stretch the spot that was causing me discomfort until I watched this video. I got so much relief just from stretching correctly. Thank you!
You sir have saved my life. I've had horrible back pain for weeks.. no months! I have been seeing the chiropractor for 2 weeks and just getting worse, and after just a couple of times doing these stretches and exercises I feel great! Thank you so much!
Chiropractors are not a solution they are a bandaid. They will make you feel better temporarily and only for a short time at that. Please go find a physical therapist like this guy in your area who will help you figure out what you need to target and help build you up so that you are not longer experiencing pain. Just be warned that if you go back to the way you were often times the pain will come back. Even if they conclude you don't need more appointments you should still continue the proscribed routine and even increase resistance band strength as time goes on. I regret not keeping with my routine, but interestingly enough the part of my back that hurts is around where I felt pain after a lifting injury.
A huge problem with chiros is that they treat everybody's skeleton as if all the muscles and ligaments have been through the same journey and assume a certain adjustment will have the same effect. If you are chronically tight and weak from sitting too much, your body will respond so much differently to someone who doesn't sit a lot and is really active. Both people can for example, have SI joint dysfunction and if the chiro twists and forces your body around on a table you can't expect the same result. Remember that it is the soft tissue pulling you out of "alignment" . Start with the soft tissues
This is a life changer. Been using OTC pain killers and other cheap, cookie cutter lower back exercises to try and help my back pain. I do this and I instantly feel much better and no desire to go for the pain killers
Absolute genius. I know for a fact this is my problem. Pelvis, shoulders, hips, just everything feels so uneven and i feel this is the source of it all
Any luck from following this routine? I’m in the same spot you where a year ago and I didn’t even have an injury it’s just from poor sitting posture at work I believe
This has been a God-send! I've had low back pain for years that would really flare up once or twice a year, to the point that I was immobilized for at least a week. I spend most of day moving around, but I've been a runner for 30 years and my hip flexors are tight. I never made the connection until I stumbled across your video today. Great timing, because I've been in severe pain since last week. I did the Runner's stretch tonight for a couple minutes and the difference from just that little bit was astounding! My husband said, "What did you do? You couldn't walk an hour ago and now you are running up the stairs!" I'm excited to try your other stretches and exercises - the prospect of being pain-free is exhilarating! Thank you!!!!
Thank's for your video. I hawe protursion disc L5S1. Some doctors said surgery, other said keep doing exercies. I alredy try lot of exercies but not sucsesfol. Do you recomand me to try this, I hawe verry tight right side.
It's good to see more of this stuff surfacing, I discovered Eric Goodman's Foundation Training years ago and it saved me from a lifetime of agony and wasted money. A few years ago, everyone assumed low back pain meant bad back mechanics - do lots of stretches! The real problem was horrible HIPS from sitting all day. Like this video shows, you need to fix your hips and massively strengthen everything involving your legs and hips to fix your back. After years, I am still rehabilitating my horrible hips. I still have zero degrees of internal rotation, tons of latent external rotation. I probably won't ever fix it, but at least the muscles are all strong enough to not have back pain anymore.
This is correct! we have some videos like internal hip rotation exercise, if that is something you don't already do. You also need to strengthen the glutes as they provide a lot of support!
I really appreciate the in depth explanations. Too often a therapist will just say "move this there". No explanation of what muscles to use and what should be engaged. Nice video.
Woke up Saturday with horrible lower back pain. Rested Sunday but I just did 2 of these stretches and I can already feel a difference. Thanks so much for this video. Going to incorporate these into my routine for a few days and look forward to feeling better. New subscriber🖖
Great exercises. Solid advice about not hyper-extending to the other post. Most of us who do hyper-extend don't realize it.keeping my core engaged is what retrained my body to not hyper-extend. Returning to pilates after 3 months of inactivity due to RA and I noticed I would get a cramping feeling down the right front of my abdomen doing a simple ab prep or pelvic tilt despite doing variations of hip flexor stretches. Your stretches made a world of difference! You are appreciated!
Thank you! Much of our upcoming content will focus on hyper-extension. It is such an important movement pattern that deserves more attention outside of cobra pose/McKenzie type stuff.
After watching several psoas muscle videos this is the only video I’ve seen that helped me really understand the muscle and why i have such low back and hip pain.
These are similar exercises that I did one time in physical therapy. Thank you for the updated versionThese are similar exercises that I did one time in physical therapy. Thank you for the updated version
So glad I found your channel I have had psoas problems for most of covid. Too much sitting! 😏 With gyms closing and reopening all the time here in Ontario these are giving me great exercises to do at home. I was a regular pilates participant and most of these are covered there. 🇨🇦
Thank you for making this in-depth video PLEASE, HELP. I have dealt with chronic lower back pain for 7 years, which started 1 yr after I had my baby. I believe I have diastesis recti and anterior pelvic tilt. I have been to chiropractic and physical therapy but still in mild to moderate pain especially when standing for prolonged times. I pulled my back past November. MRI revealed that I have Degenerative disc disease, hypertrophy of flavum ligament, stenosis and bulging of L3-5 with L5 nerve compression on the right. My pain has subsided a lot after taking muscle relaxants, oral steroids, NSAIDs etc I saw a different chiropractor yesterday who identified that my PSOAS is the major cause of all my problems and performed manual PSOAs release which was very painful 😭😭 but I will continue therapy with him 1-2x a week. My lower back feels tight and very uncomfortable. My jobs requires STANDING 90% of the time but I currently cannot stand for more than 30 minutes before my lower back pains returns with tightness, spasm sometimes. I get a huge relief by sitting or lying down. I believe the BACK PSOAS MUSCLES IN front of the spine that attach to the femur is the culprit. I already ordered Pso-rite. What stretches and exercises would you recommend for the PSOAS muscles in the back?
Thank God the UA-cam Algorithm recommend me a proper video today. Had been having this hip flexor tightness and lower back problem due to my desk bound work. This help alot. Thank you so much for sharing this. Much love from Singapore.
Thansk for your excellent video class. Right to the point. I am suffering from back pain, sciatica about two months. Doing therapy. Long hours sitting in my car doing Uber.
Thank you so much for uploading these helpful videos. Stretching is so important but non of us want to do it lol. Knowing what stretches to do is super helpful. May I suggest next time to wear a different color scrub and to use a different color stretch band. Because the mat is black and everything is the same color, it makes it a bit hard to see the small movement you recommend that are super helpful. Love these videos and I’m glad UA-cam led me here 😄
Ever since I had L4/L5 fusion my psoas has been so locked up. My new PT finally explained how the psoas needed too be stretched and strengthened. Your exercises have helped! Thank you!
I had an L5 S1 discectomy and years later I am struggling with a tight psoas muscle. I feel like I’m carrying around a cinderblock in my lower back. I’m definitely giving these exercises a try!
As an active runner and biker I’ve been Dealing with low back pain and psoas tightness off and on for a few years. Most comprehensive vid out there for relief. Will add your PT to my regiment The plastic psoa-rite works much better than a wooden spoon. Thx for great vid
Seven years of back pain compressed disc but there was much more to it. three pain clinics later, facet blocking for compressed disc SI joint blocking for SI joint disfunction suspected EDS (ELLIS Dano’s syndrome with a hip that pops in and out.Which has its own complications and going through their Physio programs no one has explained this to me more straightforward than you have. There is no magic bullet for long-term chronic back pain but boy this takes me from level six and seven pain down to a four and if you’ve been dealing with long-term pain you know that significant. I use a stretching band and a heating pad every day and I am definitely going to be including these in my daily function program. Thank you for such a well thought out easily understandable reason why the psoa needs your attention.
Going to try these exercises as currently major lower back pain and grabbing in hips upon attempt at gardening etc. Takes 3 to 4 days for pain to settle. Occupation has been office work...equals basically sitting and then recumbent for sleep and not much else!
I’ve been learning about and doing various psoas stretching for decades and learned more in the explanation you give in the first few minutes of this video than anywhere else. Thank you !
the pso rite has been totally worth the money for me. the very first time I used it, i just tried it briefly and the effect was instant and dramatic compared to all the other stretching I had been doing.
Hello! I watched this video about 2 weeks ago. I have been doing these stretches and exercises daily since then. I cannot believe the difference- my back pain is nearly non-existent. Do you have a part-2 or follow up to this video that I should watch to continue building strength for this area? Thank you!
Yes, the best follow-up after the psoas is moving properly is to begin strengthening the glute max. We do NOT recommend glute bridges or many of the normal "glute" exercises. We want an exercise where the glute is maximally shortened at maximum load, without back activation. The only exercise to fit that bill is the "American hip thrust" (I don't name these). Check out our video on that. It is also my #1 favorite exercise just for the simple enjoyment of moving some big weight without pain!
I'm 70 years old and I'm not used to just sitting but this year being confined to my home I have been sitting a lot. My back went out 2 days ago and I couldn't understand why until I did these exercises. If you're having problems try it it works I feel so much better
Good video. I find that, as well as specific stretches to counter hip tightness from prolonged sitting, lots of walking is useful too. It helps with blood flow to the area and mobility. I work twelve hour shifts in a damn chair, so use any excuse to go for a walk. Plus, I do a lot of glute work to counter the unnaturally long periods of sitting.
8:20 In all the programs for hips and various exercises, I've never seen a more effective and targeted flexor exercise than that simple lying psoas strap pull. It's so hard to target the psoas, thanks for sharing this.
Dr. Ryan, well presented and the script well laid down below the video for us to remember the various exercises as you demonstrated and easy for us to follow. Thank you.
I've been complaining about my right hip, leg, and lower back for years and recently my hip and leg have gotten weaker. Now I will try these! I'll bet it will help. I have double scoliosis and my disc's are shifting, I'm excited to give this a try. Your video came to me at the perfect time! Thank you ♥️
After talking to a colleague of mine about feeling stiff in the lower back when I got up from my chair, he showed me a streching technique for the psoas he learned. When I got up later, I felt almost no stiffness. Amazing
Videos like these are pretty much the only thing left to trust on social media thanks for the video I have had back pain since who knows and I believe a repetitive cycle well get even better results !!
Excellent video!! Doctors have been advising and treating my symptoms as if caused by lumbar disc issues. After seeing this, I’m wondering if maybe that was true at one time, but now my continuing and remaining issue seems to be in a feeling of tightness in just the areas as you have described. Not pain, but uncomfortable and tight enough to make me feel bad and wear me down. I will definitely give this a try. Thank you!
I had a dr want to do a radio ablation on my lumbar nerves 😳 he wouldn’t even listen to me when I tried to tell him about my hip flexors & pelvic pain. And I’m a skater. Just wanted to kill the nerves in my back! Wouldn’t have solved my problems at all! This is where it’s at, the psoas muscle,!
Thank you for creating this video with bundle of awesome stretches. I really enjoyed all information and your style of communication. On a visual note (if I may) it may be of much improvement to use some contrasting colors as dark table background and dark clothing blend to one, not alowing to see areas detailed movements you presented. Defining with contrast (dark tabletop with brighter clothing) would help. I look forward to other videos you will produce and forward to my friends. Many thanks!
Perfect timing. Awsome teaching and cues. For the psoas gadget i used 2 yoga blocks elevated on say 5 cm piece og wood to stabilize and to split the top. This gave me a good and stable enviroment to work in AND it was free og charge. Thanks again!
I think you may well have provided an unbelievably important insight for me. I've been dealing with an ailment for the past two months. First, it was diagnosed as an Inguinal Ligament issue. Then Piriformis Syndrome. (I'm a writer, I sit a lot. A LOT.) I definitely have pronounced Sciatica, because I've had it before, and I know what it feels like. But there's another issue at play, one that often impacts me enough to leave me in tears. I've been wondering if it's a 'groin' issue. It's funny; when the practitioner at the rehab place I went to began explaining what was wrong, I offered up the Psoas and the ITB. I was waved off, and a teeny-tiny regimen was prescribed. After watching this video, I think I have to incorporate your suggestions. Fingers crossed.
Hopefully this helps. You can also check out our other release and exercises videos that can help with the issue as well! If you have any questions leave us another comment.
@@StraightUpSpineandPosture Thank you. Two questions: 1) I experience rounds of sharp pain (like the tip of a knife) halfway up my groin, on the inside. This is an entirely different sort of pain than when, for example, I lay on my back and extend my right (piriformis syndrome side) leg, and my psoas lights up. Are we talking an associated ailment? And 2) Do you have a means for me to send you a monetary tip? (I'm in Canada, but I have PayPal.)
@@probitionate You're welcome. We try not to provide any medical advice on specific cases on our channel, so be sure to talk to a physician or qualified therapist. Having said that, I might be able to point you in the right direction and you could get evaluated for one of these pathologies if it seems to fit. Anterior groin pain can either come from the joint or some soft tissue in the region. Sharp pain that occurs when you bring your knee to chest and then across the body suggests a possible labral pathology. This test is called the FADIR test, you can find a video and try it on yourself or have someone help. A more general but consistent pain in the area might indicate a pathology known as a sports hernia (it isn't really a hernia). Sports hernias are most common in soccer and hockey athletes, and may be associated with Femoral Acetabular Impingement Syndrome (FAI). Sports hernias are thought to occur due to an imbalance between the abs and the adductors (squeeze the inner thighs together). Regardless, most anterior hip/groin pathologies are a natural consequence of prolonged anterior pelvic tilt and the associated "lower cross syndrome" pattern of muscular tension (tight hip flexors, weak glutes, tight back muscles, weak abdominals). Restoring a nice neutral pelvis can really provide some lasting relief. Typical medical management might be MRI imaging (can be very useful sometimes) or an injection (can be helpful in diagnosis rather than as a therapeutic treatment). Non-traditional management may include shockwave therapy, dry needling, or PRP/prolotherapy. We currently do not have any tip mechanism setup. We appreciate the offer and the engagement with our channel.
@@StraightUpSpineandPosture Thank you for your anterior tilt insights & the way you described this. In an anatomy book (with spiral binding, Andrew Biel's, I think) he says in 40% of people the psoas attaches to the anterior pelvic rim (pubic area). I sense he's correct. What do you feel about this site of Psoas attachment? And why only 40% of the population have it? I like your presentation. Thanks, Rebeca
Thank you for the informational video. I am a male with moderate cerebral palsy and all of these movements and stretches are very helpful. Subscribed! :)
Brilliant,iv been trying to explain a tightness in what I describe as deep left groin area an have been constantly looked at blankly by several folks,iv been doing some of these stretch but with caution as of sore back, fear eased muchly after this ,gonna up the intensity. Thank you lotts👍👍👍
I'm glad I found this, not knowing about the psoas muscle. There are some days that my right hip is so tight in the crease and painful I can barely walk, which also causes my thigh to buckle at some points, I know this is a nerve thing.
Great video, glad a found your channel. I have a back injury from 38 years ago, I’m a road cyclist and the lower compression after rides the stretching of this muscle is essential for me to function. Knowing your body and what works for you is a big thing for me, I’ve years of experience and some exercises like lunges I can’t do and a detached ACL in my right knee others too. Keeping your weight down is a massive positive. Subscribed! Thanks dude.
You saved my life thank you so much for your help. I couldn't understand what was wrong with me. Now l can work on getting better. I can't afford physio. You literally saved my life of pain and weakness. Well l have to do the work first.😊
Very good stretches have been dealing with sciatica pain for over 3 yrs my running has come to an end I will do them everyday thanks for the video Greg
I guess what confuses a lot of people about it is that the hip flexors also need to be strenghtened with specific exercises. So while they get tight due to sitting, you don't get strenghtened.
they are tight but they are also relaxed, so they are getting weaker as the body starts to think it doesn't need that muscle that much and prioritizes others as you sit for long periods of time
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/tr.png)
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
STRETCHES
Runner’s stretch (5:09)
Couch stretch (6:20)
McKenzie stretch (like cobra)(7:00)
Strap (7:45)
EXERCISES
Dead bug (11:00)
Band march (13:48)
Glute bridge (15:47)
PsoRite exercise (18:40)
Thank you!
@@oregondude9411 he did that for himself
@@oregondude9411 also why you stop stretch its a big NO NO
I damaged my psoas muscles 3 years ago hanging out laundry. Such a simple movement generated a world of agony! A very knowledgeable myotherapist pinpointed the issue very quickly and gave me pretty much all the same advice as is found here in this video. Mainstream medicine had no idea what the problem was. I manage my psoas issues with a combination of exercises and the acupressure work of a very skilled kinesiologist I have the privilege of knowing. She can affect release of my psoas muscles by placing one finger on my hip and another on my foot. The relief is immediate! You really don't know just how dysfunctional your body is until somebody helps you to get it working better. Thanks for sharing this info. It affects far more people than mainstream will admit.
Did the kinesiologist's release fix it after one session?
This was very good. 👍
No comedy routine, no boring medical abstract data. Just pure physical therapy information, functionality of the muscles in question along with device advice and use.
Perfect.
Thanks
I had to dig through my history to find your video again. I did this because I just had to tell you that you have saved my life. I was suicidal on and off for years due to unrelenting back pain. Did lots of PT (didn't really help) and my MRI showed a couple of things (I had it done about 3 years after I most certainly herniated a disc) but nothing very significant.
Your sentence of "if you have a herniated disc that doesn't seem to heal it's usually your psoas" is what changed my life. You and another UA-camr allowed me to target my psoas and my pain is SO. MUCH. BETTER. To the point where I can play with my daughter, pick her up and just live life not in a depression fog due to chronic pain.
I can't express how grateful I am, and I wish I could give you a huge hug!
Wow. Comments like this make it all worthwhile for me. I too had a prolonged back injury and it was really frustrating. I'm so happy that you found something that helped, it is such a relief to be free of nagging back pain. People don't understand how it badly it can affect your quality of life. The mental stress that it causes to not be able to engage in sports, hobbies, and day to day stuff is the worst.
I always talk with my patients about how relieving pressure is the first step and strengthening it is the second. Hip thrusts are my personal favorite for prolonged relief and building that resilience to future injury, so don't miss out on that part. That's what really allowed me to get back to sports and martial arts, etc...
Thank you so much for finding the channel again and taking the time to comment!
-Dr. Ryan
@@StraightUpSpineandPosture 💕 thank you, I will definitely follow your advice! I was highly active before my injury (climbing, yoga, running, lifting). I cry thinking about being able to finally do those things again!
You truly saved a person from many miles away - how cool is that?! ☺️
When I try stretching it pulls on my back and makes it worse. Any advice?
So refreshing seeing actual advice.
Too many channels post rehab exercises without understanding the basis of how these muscles function WITH others.
This is a go to vid!
Glad you enjoyed the content of this video!
This has gotten so tight and it does seize my hips and low back
I was worried it was a disease
Its a relief to learn what i can do to take care of this
Thank you
I remember being at the physio and her telling me how to improve my posture. She said, "now pivot your hips forward". I said "I can't unless I bend my knees". No exercise was given for that. I went home realizing on my own where the muscle group is that compacts my lower discs that a doctor diagnosed years earlier... without giving me exercises. Some people are just not good at their job. Thanks for this video that addresses exactly what I was looking for.
I have also been having hard to target backpain and postural issues since my late teens, i halfassed 2 of your stretches in bed when i woke up as your vid popped up in my stream. Instant relief and several pops between vertebrae (the good kind). Will go for the entire strengthening/stretch routine as you really make sense, I like the way you speak and thank you for the educational video. All the love from Sweden
Very happy to hear that. Just take things easy and with caution when doing these stretches!
What the guy is teaching is wrong. What you need comes in a tube called voltarol.
@@matthewwilliams7333 garbage
@@matthewwilliams7333 why call it garbage, from lots of people here this works!!
@@walterski8377 I was just taking the Michael of the voltarol advert. Because they think that all you need is a good dollop of voltarol lol
You are one of the best teachers I have ever seen. Great information without making it too technical or tedious.
Thank you very much, glad it has helped!
I have watched many of these types of videos and this is by far the most comprehensive and in-depth series of stretches and exercise I have seen. Dr Ryan has done an excellent of developing an educational program that discusses the anatomy and function of the muscles of the hip and lower back as well as how to correctly perform the stretches and exercises. He demonstrates the highest standard of professionalism that will benefit so many. Thanks so much.
Thank you or the feedback! and glad you enjoy the content!
This is messed up… I just got COVID and have been bed ridden. My lower back is destroyed and can’t sit or lay comfortably.. thank you brother! So weird how this video popped up, I really needed it.
Glad this has helped!
The algorithm works in mysterious ways, definitely going to try some of these stretches.
I have had low back pain for a few years. I could never quite stretch the spot that was causing me discomfort until I watched this video. I got so much relief just from stretching correctly. Thank you!
Check out our newer exercises that can provide more benefit
Which spot was it in particular?
You sir have saved my life. I've had horrible back pain for weeks.. no months! I have been seeing the chiropractor for 2 weeks and just getting worse, and after just a couple of times doing these stretches and exercises I feel great! Thank you so much!
Your problem was going to the chiropractor instead of a physical therapist lol.
Great to hear!
Chiropractors are not a solution they are a bandaid. They will make you feel better temporarily and only for a short time at that. Please go find a physical therapist like this guy in your area who will help you figure out what you need to target and help build you up so that you are not longer experiencing pain. Just be warned that if you go back to the way you were often times the pain will come back. Even if they conclude you don't need more appointments you should still continue the proscribed routine and even increase resistance band strength as time goes on. I regret not keeping with my routine, but interestingly enough the part of my back that hurts is around where I felt pain after a lifting injury.
No offense but you're Chiropractor sounds like an idiot. Or Stealing your money..
A huge problem with chiros is that they treat everybody's skeleton as if all the muscles and ligaments have been through the same journey and assume a certain adjustment will have the same effect. If you are chronically tight and weak from sitting too much, your body will respond so much differently to someone who doesn't sit a lot and is really active. Both people can for example, have SI joint dysfunction and if the chiro twists and forces your body around on a table you can't expect the same result. Remember that it is the soft tissue pulling you out of "alignment" . Start with the soft tissues
This is a life changer. Been using OTC pain killers and other cheap, cookie cutter lower back exercises to try and help my back pain. I do this and I instantly feel much better and no desire to go for the pain killers
Absolute genius. I know for a fact this is my problem. Pelvis, shoulders, hips, just everything feels so uneven and i feel this is the source of it all
Any luck from following this routine? I’m in the same spot you where a year ago and I didn’t even have an injury it’s just from poor sitting posture at work I believe
This has been a God-send! I've had low back pain for years that would really flare up once or twice a year, to the point that I was immobilized for at least a week. I spend most of day moving around, but I've been a runner for 30 years and my hip flexors are tight. I never made the connection until I stumbled across your video today. Great timing, because I've been in severe pain since last week. I did the Runner's stretch tonight for a couple minutes and the difference from just that little bit was astounding! My husband said, "What did you do? You couldn't walk an hour ago and now you are running up the stairs!" I'm excited to try your other stretches and exercises - the prospect of being pain-free is exhilarating! Thank you!!!!
Glad this has helped!
the older I get the more i realise how VERY important stretching your whole body is.
Thank's for your video. I hawe protursion disc L5S1. Some doctors said surgery, other said keep doing exercies. I alredy try lot of exercies but not sucsesfol. Do you recomand me to try this, I hawe verry tight right side.
Having good Motion is so important
And drinking more water
Stretching without strengthening is useless though. You'll just be stuck again the next day.
@@Stoffendous
Exactly this.
Stretching alone could even be counterproductive
It's good to see more of this stuff surfacing, I discovered Eric Goodman's Foundation Training years ago and it saved me from a lifetime of agony and wasted money. A few years ago, everyone assumed low back pain meant bad back mechanics - do lots of stretches! The real problem was horrible HIPS from sitting all day. Like this video shows, you need to fix your hips and massively strengthen everything involving your legs and hips to fix your back. After years, I am still rehabilitating my horrible hips. I still have zero degrees of internal rotation, tons of latent external rotation. I probably won't ever fix it, but at least the muscles are all strong enough to not have back pain anymore.
This is correct! we have some videos like internal hip rotation exercise, if that is something you don't already do. You also need to strengthen the glutes as they provide a lot of support!
I really appreciate the in depth explanations. Too often a therapist will just say "move this there". No explanation of what muscles to use and what should be engaged. Nice video.
You're very welcome!
Woke up Saturday with horrible lower back pain. Rested Sunday but I just did 2 of these stretches and I can already feel a difference. Thanks so much for this video. Going to incorporate these into my routine for a few days and look forward to feeling better. New subscriber🖖
Great exercises. Solid advice about not hyper-extending to the other post. Most of us who do hyper-extend don't realize it.keeping my core engaged is what retrained my body to not hyper-extend. Returning to pilates after 3 months of inactivity due to RA and I noticed I would get a cramping feeling down the right front of my abdomen doing a simple ab prep or pelvic tilt despite doing variations of hip flexor stretches. Your stretches made a world of difference! You are appreciated!
Thank you! Much of our upcoming content will focus on hyper-extension. It is such an important movement pattern that deserves more attention outside of cobra pose/McKenzie type stuff.
How can I do can help me solve shoulder pain? Many thanks
After watching several psoas muscle videos this is the only video I’ve seen that helped me really understand the muscle and why i have such low back and hip pain.
These are similar exercises that I did one time in physical therapy. Thank you for the updated versionThese are similar exercises that I did one time in physical therapy. Thank you for the updated version
So glad I found your channel I have had psoas problems for most of covid. Too much sitting! 😏 With gyms closing and reopening all the time here in Ontario these are giving me great exercises to do at home. I was a regular pilates participant and most of these are covered there. 🇨🇦
Happy to help!
Thank you for making this in-depth video
PLEASE, HELP. I have dealt with chronic lower back pain for 7 years, which started 1 yr after I had my baby.
I believe I have diastesis recti and anterior pelvic tilt. I have been to chiropractic and physical therapy but still in mild to moderate pain especially when standing for prolonged times.
I pulled my back past November. MRI revealed that I have
Degenerative disc disease, hypertrophy of flavum ligament, stenosis and bulging of L3-5 with L5 nerve compression on the right. My pain has subsided a lot after taking muscle relaxants, oral steroids, NSAIDs etc
I saw a different chiropractor yesterday who identified that my PSOAS is the major cause of all my problems and performed manual PSOAs release which was very painful 😭😭
but I will continue therapy with him 1-2x a week.
My lower back feels tight and very uncomfortable. My jobs requires STANDING 90% of the time but I currently cannot stand for more than 30 minutes before my lower back pains returns with tightness, spasm sometimes. I get a huge relief by sitting or lying down.
I believe the BACK PSOAS MUSCLES IN front of the spine that attach to the femur is the culprit. I already ordered Pso-rite.
What stretches and exercises would you recommend for the PSOAS muscles in the back?
Thank God the UA-cam Algorithm recommend me a proper video today. Had been having this hip flexor tightness and lower back problem due to my desk bound work. This help alot. Thank you so much for sharing this. Much love from Singapore.
Great to hear!
Thansk for your excellent video class. Right to the point. I am suffering from back pain, sciatica about two months. Doing therapy. Long hours sitting in my car doing Uber.
Thank you so much for uploading these helpful videos. Stretching is so important but non of us want to do it lol. Knowing what stretches to do is super helpful. May I suggest next time to wear a different color scrub and to use a different color stretch band. Because the mat is black and everything is the same color, it makes it a bit hard to see the small movement you recommend that are super helpful. Love these videos and I’m glad UA-cam led me here 😄
Will take that into account for our future videos thank you!
Ever since I had L4/L5 fusion my psoas has been so locked up. My new PT finally explained how the psoas needed too be stretched and strengthened. Your exercises have helped! Thank you!
I had an L5 S1 discectomy and years later I am struggling with a tight psoas muscle. I feel like I’m carrying around a cinderblock in my lower back. I’m definitely giving these exercises a try!
This is the best explanation of the role of the psoas and exercises to ease pain I've ever seen. Thanks.
As an active runner and biker I’ve been Dealing with low back pain and psoas tightness off and on for a few years. Most comprehensive vid out there for relief. Will add your PT to my regiment The plastic psoa-rite works much better than a wooden spoon. Thx for great vid
Seven years of back pain compressed disc but there was much more to it. three pain clinics later, facet blocking for compressed disc SI joint blocking for SI joint disfunction suspected EDS (ELLIS Dano’s syndrome with a hip that pops in and out.Which has its own complications and going through their Physio programs no one has explained this to me more straightforward than you have. There is no magic bullet for long-term chronic back pain but boy this takes me from level six and seven pain down to a four and if you’ve been dealing with long-term pain you know that significant. I use a stretching band and a heating pad every day and I am definitely going to be including these in my daily function program. Thank you for such a well thought out easily understandable reason why the psoa needs your attention.
Great help with educating me on why I had hip and back pain for so long. Did the exercises in the video and fell pain free!! Thanks Big help
Wonderful!
Great video.
I’ve been told to do a few of these by physios but never had the mechanisms explained to me so well! Thanks! New sub!
Very welcome!
Going to try these exercises as currently major lower back pain and grabbing in hips upon attempt at gardening etc. Takes 3 to 4 days for pain to settle. Occupation has been office work...equals basically sitting and then recumbent for sleep and not much else!
I’ve been learning about and doing various psoas stretching for decades and learned more in the explanation you give in the first few minutes of this video than anywhere else. Thank you !
Happy to help!
Not sure why this recommended, but glad it was! Really appreciate it!
Very good explanation and demonstration of stretches and exercises. I found them helpful for my tight hips/psoas. Thank you!
Glad it was helpful!
the pso rite has been totally worth the money for me. the very first time I used it, i just tried it briefly and the effect was instant and dramatic compared to all the other stretching I had been doing.
Hello! I watched this video about 2 weeks ago. I have been doing these stretches and exercises daily since then. I cannot believe the difference- my back pain is nearly non-existent. Do you have a part-2 or follow up to this video that I should watch to continue building strength for this area? Thank you!
Yes, the best follow-up after the psoas is moving properly is to begin strengthening the glute max. We do NOT recommend glute bridges or many of the normal "glute" exercises. We want an exercise where the glute is maximally shortened at maximum load, without back activation. The only exercise to fit that bill is the "American hip thrust" (I don't name these). Check out our video on that. It is also my #1 favorite exercise just for the simple enjoyment of moving some big weight without pain!
I'm 70 years old and I'm not used to just sitting but this year being confined to my home I have been sitting a lot. My back went out 2 days ago and I couldn't understand why until I did these exercises. If you're having problems try it it works I feel so much better
Happy this has helped!
This came up in my recommendations right when I needed it.
Thank you much for taking the time to make this video. Your explaination and demonstration are excellently presented. I look forward to more.
Good video. I find that, as well as specific stretches to counter hip tightness from prolonged sitting, lots of walking is useful too. It helps with blood flow to the area and mobility. I work twelve hour shifts in a damn chair, so use any excuse to go for a walk. Plus, I do a lot of glute work to counter the unnaturally long periods of sitting.
8:20 In all the programs for hips and various exercises, I've never seen a more effective and targeted flexor exercise than that simple lying psoas strap pull. It's so hard to target the psoas, thanks for sharing this.
I appreciate the instructions on which muscles to engage on each movement!
Superb video delivered with such clarity and specificity whilst being very easy to follow. Well done.
Glad it was helpful!
Thank u sir for such valuable information, keep providing such nice information.
It's my pleasure
The simple addition to engage the glutes while stretching the Psoas just changes everything. Thanks so much!
Happy to help
Thank you for explaining how to use the PsoRite!!! I’m going to use mine more often 😊
This is great, I love the one with the strap and leg march. Really helpful. Thamks
Glad it was helpful!
Impressed with the muscle video. It explained why I have this pain. The exercises started to help the first day. Thank you!
Glad it helped!
Perfect timing. Found your video. Super..
Dr. Ryan, well presented and the script well laid down below the video for us to remember the various exercises as you demonstrated and easy for us to follow. Thank you.
I've been complaining about my right hip, leg, and lower back for years and recently my hip and leg have gotten weaker. Now I will try these! I'll bet it will help. I have double scoliosis and my disc's are shifting, I'm excited to give this a try. Your video came to me at the perfect time! Thank you ♥️
Merci pour votre aide. Je vais utiliser tout ce que vous avez partagé
Thank you for taking the time to do this presentation!!
Glad it was helpful!
Good video
Great excercises, one could add one or two to this, but this is real good. Thanks for sharing!
Thank you for the help, unfortunately l need help, but I will keep your program.
After talking to a colleague of mine about feeling stiff in the lower back when I got up from my chair, he showed me a streching technique for the psoas he learned. When I got up later, I felt almost no stiffness. Amazing
Glad it has helped!
Thanks Goggins
Thank you sir
Videos like these are pretty much the only thing left to trust on social media thanks for the video I have had back pain since who knows and I believe a repetitive cycle well get even better results !!
Hope this helps!
Excellent video!! Doctors have been advising and treating my symptoms as if caused by lumbar disc issues. After seeing this, I’m wondering if maybe that was true at one time, but now my continuing and remaining issue seems to be in a feeling of tightness in just the areas as you have described. Not pain, but uncomfortable and tight enough to make me feel bad and wear me down. I will definitely give this a try. Thank you!
Please let us know if this works for you. Do this with caution, go slow and stay in control when performing.
I had a dr want to do a radio ablation on my lumbar nerves 😳 he wouldn’t even listen to me when I tried to tell him about my hip flexors & pelvic pain. And I’m a skater. Just wanted to kill the nerves in my back! Wouldn’t have solved my problems at all! This is where it’s at, the psoas muscle,!
@Andrew H may I ask which exercise did you go slowly with. My psoas is killing me. Thx
Yes! I describe it as rubber band man upon standing. It feels like resistance but yet a slow release upon standing.
Thank you for creating this video with bundle of awesome stretches. I really enjoyed all information and your style of communication.
On a visual note (if I may) it may be of much improvement to use some contrasting colors as dark table background and dark clothing blend to one, not alowing to see areas detailed movements you presented. Defining with contrast (dark tabletop with brighter clothing) would help.
I look forward to other videos you will produce and forward to my friends.
Many thanks!
We had realized that after we filmed the video and actually almost didn't post the video, but decided to anyways!
I agree with that. everything is dark. you should have used maybe white, yellow or light blue colours clothes. please next video do that
Really like your presentation style excellent
Thank you very much!
Perfect timing. Awsome teaching and cues. For the psoas gadget i used 2 yoga blocks elevated on say 5 cm piece og wood to stabilize and to split the top. This gave me a good and stable enviroment to work in AND it was free og charge. Thanks again!
Great idea!
I think you may well have provided an unbelievably important insight for me. I've been dealing with an ailment for the past two months. First, it was diagnosed as an Inguinal Ligament issue. Then Piriformis Syndrome. (I'm a writer, I sit a lot. A LOT.) I definitely have pronounced Sciatica, because I've had it before, and I know what it feels like. But there's another issue at play, one that often impacts me enough to leave me in tears. I've been wondering if it's a 'groin' issue. It's funny; when the practitioner at the rehab place I went to began explaining what was wrong, I offered up the Psoas and the ITB. I was waved off, and a teeny-tiny regimen was prescribed. After watching this video, I think I have to incorporate your suggestions. Fingers crossed.
Hopefully this helps. You can also check out our other release and exercises videos that can help with the issue as well! If you have any questions leave us another comment.
@@StraightUpSpineandPosture Thank you. Two questions: 1) I experience rounds of sharp pain (like the tip of a knife) halfway up my groin, on the inside. This is an entirely different sort of pain than when, for example, I lay on my back and extend my right (piriformis syndrome side) leg, and my psoas lights up. Are we talking an associated ailment? And 2) Do you have a means for me to send you a monetary tip? (I'm in Canada, but I have PayPal.)
@@probitionate You're welcome. We try not to provide any medical advice on specific cases on our channel, so be sure to talk to a physician or qualified therapist.
Having said that, I might be able to point you in the right direction and you could get evaluated for one of these pathologies if it seems to fit.
Anterior groin pain can either come from the joint or some soft tissue in the region. Sharp pain that occurs when you bring your knee to chest and then across the body suggests a possible labral pathology. This test is called the FADIR test, you can find a video and try it on yourself or have someone help. A more general but consistent pain in the area might indicate a pathology known as a sports hernia (it isn't really a hernia). Sports hernias are most common in soccer and hockey athletes, and may be associated with Femoral Acetabular Impingement Syndrome (FAI). Sports hernias are thought to occur due to an imbalance between the abs and the adductors (squeeze the inner thighs together).
Regardless, most anterior hip/groin pathologies are a natural consequence of prolonged anterior pelvic tilt and the associated "lower cross syndrome" pattern of muscular tension (tight hip flexors, weak glutes, tight back muscles, weak abdominals). Restoring a nice neutral pelvis can really provide some lasting relief.
Typical medical management might be MRI imaging (can be very useful sometimes) or an injection (can be helpful in diagnosis rather than as a therapeutic treatment).
Non-traditional management may include shockwave therapy, dry needling, or PRP/prolotherapy.
We currently do not have any tip mechanism setup. We appreciate the offer and the engagement with our channel.
@@StraightUpSpineandPosture Thank you for your anterior tilt insights & the way you described this.
In an anatomy book (with spiral binding, Andrew Biel's, I think) he says in 40% of people the psoas attaches to the anterior pelvic rim (pubic area). I sense he's correct. What do you feel about this site of Psoas attachment? And why only 40% of the population have it?
I like your presentation. Thanks, Rebeca
Thank you for the informational video. I am a male with moderate cerebral palsy and all of these movements and stretches are very helpful. Subscribed! :)
Glad it was helpful!
Excellent and easy to do exercises, good explanation, I am getting down to them now!!!! thanx a million
Thanks for the video brother!
Brilliant,iv been trying to explain a tightness in what I describe as deep left groin area an have been constantly looked at blankly by several folks,iv been doing some of these stretch but with caution as of sore back, fear eased muchly after this ,gonna up the intensity. Thank you lotts👍👍👍
Glad it has been helping!
These are amazing moves that in 10 years my therapists never told me to do. 2 spine operations later and I have to have UA-cam save me.
Glad these helped!
Excellent and informative video. You have a very good way of explaining things. Please keep making these videos. Greetings from New Zealand.
Thanks for watching Carolyn! We've got a few new videos coming soon.
I'm glad I found this, not knowing about the psoas muscle. There are some days that my right hip is so tight in the crease and painful I can barely walk, which also causes my thigh to buckle at some points, I know this is a nerve thing.
Great video, glad a found your channel. I have a back injury from 38 years ago, I’m a road cyclist and the lower compression after rides the stretching of this muscle is essential for me to function. Knowing your body and what works for you is a big thing for me, I’ve years of experience and some exercises like lunges I can’t do and a detached ACL in my right knee others too. Keeping your weight down is a massive positive. Subscribed! Thanks dude.
Glad you enjoyed the video!
EXCELLENT VIDEO! Thanks for taking the time to help us out ! Trucking has caused this issue - well , not stretching / strengthening and trucking tbh
Great stretches.
So helpful!
Excellent information, excellent demonstrations, excellent video!!
Thank you very much!
I need to get back into the gym
Neat, there were some new things in this video I have not seen before for working and stretching the posts
This single video alone has been way better than my Physical Therapist of 6months. Thank you for this video!
You saved my life thank you so much for your help. I couldn't understand what was wrong with me. Now l can work on getting better. I can't afford physio. You literally saved my life of pain and weakness. Well l have to do the work first.😊
Great to hear!
Brilliant, comprehensive video! Thank you, I learned so much!
Very good stretches have been dealing with sciatica pain for over 3 yrs my running has come to an end
I will do them everyday thanks for the video
Greg
AWESOME - thank you! Was heading into fear mode hip replacement. Think this is what I need!
Thank you for all these exercises! They are great!
Glad you liked it!
Thanks a ton for the video, I'm sure it has helped tons of people.
Hope so!
thank you for your help!
You're welcome!
I guess what confuses a lot of people about it is that the hip flexors also need to be strenghtened with specific exercises. So while they get tight due to sitting, you don't get strenghtened.
they are tight but they are also relaxed, so they are getting weaker as the body starts to think it doesn't need that muscle that much and prioritizes others as you sit for long periods of time
Thank you for useful content. Would you recommend anything for ankle instability?
Primo video!! Thx for sharing!
I am going to apply this protocol to my rehab. Thanks
Thank you!
Welcome!
Instant relief thanks bro 🙌🏻
Excellent info. Thanks