Is A Tight Psoas Muscle Causing Your Low Back or Hip Pain? Stretches & Exercises For Hip Flexors.
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- Опубліковано 31 тра 2024
- The psoas muscle is part of the hip flexors. These muscles play a key role in creating or relieving low back pain depending if they are tight or loose.
Dr. Ryan Winslow gives an overview of the muscle and then presents several stretches and exercises to help lengthen and strengthen the psoas muscle and hip flexors.
The tools used in this video are:
1: 2"x10" loop resistance band
2: TheraBand loop stretching strap
3: Pso-Rite
Stretches to help lengthen the psoas muscle and improve hip extension:
1: Runner's stretch. Perform 30s/side, repeat 3 times.
2: Couch/Table stretch. Perform 30s/side, repeat 3 times.
3: McKenzie extension/Cobra pose. Perform 25 reps, holding for 3-5 each rep, repeat 3x/day.
4: Strap stretch. Hold for up to 2 minutes/side, repeat 1-2 times.
Exercises to build psoas function while enhancing the core and glutes:
1: Dead Bug. Set a timer for 1:00, hold each side for 5-10 seconds, repeat exercise 3 times.
2: Psoas Band March. Set a timer for 1:00, hold each side for 5-15 seconds, repeat exercise 3 times
3: Glute Bridge. Perform 15-30 reps per set, perform 3 sets.
Direct release is performed using the pso-rite tool.
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.
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
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
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!
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
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.
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!
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 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 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 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!
A physical therapist turned me on to these things 35 years ago, saved my life!
The algorithm works in mysterious ways, definitely going to try some of these stretches.
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
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?! ☺️
@@vidz953 Hey man, great hearing about your success story and that you are feeling better, would you be kind enough to elaborate on your problem ? My lumbar lordosis (curve) is reduced, I have a very tight back muscles and recently have been focusing on strengthening my PSOAS muscle. Also had an MRI few months ago which exposed my condition + a small bulge on the L5-S1.
Life time of crazy bike stunts, almost no stretching and big muscle imbalance.
Excellent info. Thanks
This single video alone has been way better than my Physical Therapist of 6months. Thank you for this video!
Great tips. Thank you 🙏
Just found your channel, really appreciate how you explain everything!!!
Thanks for the video brother!
Great video! Thank you!
Excellent. Thank you!
Massively helpful, thank you!!!
excellent explanations. great video !!!
Thank you so much 😊
This came up in my recommendations right when I needed it.
Good stuff. Thanks.
Just found this video, thank ou so much for sharing your knowledge.
Neat, there were some new things in this video I have not seen before for working and stretching the posts
Thank you for this!
I appreciate the instructions on which muscles to engage on each movement!
Thank you much for taking the time to make this video. Your explaination and demonstration are excellently presented. I look forward to more.
That’s a great video. Thank you.
Great stretches.
Brilliant, comprehensive video! Thank you, I learned so much!
WOW! I just said i had back pain, i didn't even had my phone with me!
Thank you so much UA-cam ❤❤❤❤ 😒
Great helpful information. When I do something similar to the strap stretch my hamstring cramps up quickly! I'm anxious to add some of these to my routine!
AWESOME - thank you! Was heading into fear mode hip replacement. Think this is what I need!
Thank you bro! Thank you so much
Perfect timing. Found your video. Super..
Ignoring my tight psoas has led to a total hip replacement. Don’t be me,
Yes that got it . Thank you
Great video!
Instant relief thanks bro 🙌🏻
Thank you so much
Thank you!
So helpful!
Thank you for explaining how to use the PsoRite!!! I’m going to use mine more often 😊
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.
EXCELLENT VIDEO! Thanks for taking the time to help us out ! Trucking has caused this issue - well , not stretching / strengthening and trucking tbh
I am going to apply this protocol to my rehab. 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.
Great excercises, one could add one or two to this, but this is real good. Thanks for sharing!
Thank you sir
Not sure why this recommended, but glad it was! Really appreciate it!
Awesome video
Excellent work. Thank you so very much.
You're very welcome!
Thanks Goggins
Excellent! Can't wait to try these. Thank you!
Hope you enjoy!
THANK YOU
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!
muy bueno, gracias
This is the best explanation of the role of the psoas and exercises to ease pain I've ever seen. Thanks.
Love this video. I suffer from sciatica but not due to disc problem, it’s muscle tension and inflammation. My osteo had shown me an exercise to stretch my psoas and that’s when I knew about this body part and what it might have anything to do with my condition. Would you please do a video for sciatica as well? I love how comprehensive the video is. 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!
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
Thank you for taking the time to do this presentation!!
Glad it was helpful!
Helped so much in such a short time, thank you!
Glad it helped!
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
Thank you for useful content. Would you recommend anything for ankle instability?
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 like variations of the split squat where you target the back leg while your quads and psoas are in a lengthened state and you then use those muscles to help bring you back up. I had tight / weak hip flexors and found additional tightening and contracting with things like band march or L-sit training to be problematic and worsen symptoms
Brilliant video!!
Thanks for watching!
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
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
Excellent and easy to do exercises, good explanation, I am getting down to them now!!!! thanx a million
Thank you for all these exercises! They are great!
Glad you liked it!
thank you for your help!
You're 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🖖
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!
Good video
Thanks - great video 👍
Thanks for watching Paul. Glad you found it helpful.
Great video!! Thank you 😊👍👏
Thanks for watching!
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!
Thank you very much, very helpful
You are welcome!
Excellent information, excellent demonstrations, excellent video!!
Thank you very much!
Thank you very much!!!
You're welcome!
Thanks a ton for the video, I'm sure it has helped tons of people.
Hope so!
Thank you!!
You're welcome!
Perfectly explained!
Glad you think so!
Thank you so much, i think this is just what i needed.
I'm so glad!
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!
This is great, I love the one with the strap and leg march. Really helpful. Thamks
Glad it was helpful!
I can't thank you enough for this video! I've watched and done exercises from so many other videos trying to resolve the pain I've been in for a few months. This is actually working. I can tell a difference in the muscles only after doing this twice. Should I avoid doing leg workouts until this is better? I've still been weight training through the pain.
Thank you! I didn’t even know about this muscle.
Happy to help!
life saver!
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.
Yes! I describe it as rubber band man upon standing. It feels like resistance but yet a slow release upon standing.
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 ♥️
Superb video delivered with such clarity and specificity whilst being very easy to follow. Well done.
Glad it was helpful!