Tight Psoas Muscle - Should You Stretch or Strengthen the Psoas?
Вставка
- Опубліковано 8 вер 2024
- Tight Psoas Muscle - Should you Stretch or Strengthen the Psoas?
If you have had hip or back pain, likely you have been told to both stretch and/or strengthen the psoas. So which is better, and why?
I get clients all the time that come to me with back or hip pain with tension in the front of their hip or abdomen.
They googled or UA-cam some way to relieve this tension and end up finding some type of psoas stretch generally. Either that, or they find some way to "release" the psoas muscle with an object shoved into their abdomen.
Both solutions generally provide temporary relief. However, because the relief is temporary. The individual usually feels like they need to do more and more stretching or "releasing" so that they pain stays away.
This leads to this never ending stretch and release treatment which is time consuming and frustrating because of only momentary relief of the psoas tension they are experiencing.
The real solution is understanding the joint mechanics behind movement as well as the different types of muscle contraction and identifying which presentation you have a tendency to display.
In this video I show you the 2 most common presentations for a tight psoas muscle and why both of them MUST have different solutions to overcome the problem.
➡️ Don’t forget to Subscribe
www.youtube.co...
Check out our other awesome playlists
✅Sports Rehab Tips - • Video
✅Athlete Workout Tips - • Athlete Workout Tips
✅Injury Prevention - • Video
✅Physical Therapy Exercises - • Physical Therapy Exerc...
➡️My Physical Therapy Clinic (Distant Clients Accepted)
www.annarbor.p...
➡️Sports Rehab Education
www.sportsreha...
Sports Rehab Education Courses For Physical Therapists, Athletic Trainers, Strength Coaches
✅Sports Rehab Fast Track
www.sportsreha...
✅Treatment Domination Course
www.sportsreha...
✅Human Assessment Mastery Course
www.sportsreha...
➡️Sports Rehab Book
www.sportsreha...
➡️Physiotherapy
www.annarbor.p...
#OnTrack #SportsRehab #Physicaltherapy #Physiotherapy #injuryprevention #shoulderpain #kneepain
#sportshelp #sportsrecovery
_________
💪𝐀𝐥𝐥 𝐎𝐮𝐫 𝐖𝐨𝐫𝐤𝐨𝐮𝐭/𝐑𝐞𝐡𝐚𝐛 𝐏𝐫𝐨𝐠𝐫𝐚𝐦𝐬💪
➟ www.linktr.ee/...
✏️𝐒𝐩𝐨𝐫𝐭𝐬/𝐎𝐫𝐭𝐡𝐨𝐩𝐞𝐝𝐢𝐜 𝐑𝐞𝐡𝐚𝐛 𝐄𝐝𝐮𝐜𝐚𝐭𝐢𝐨𝐧 for PTs, ATCs, Strength Coaches✏️
➟www.sportsreha...
_________
✨ 𝐒𝐮𝐛𝐬𝐜𝐫𝐢𝐛𝐞 Sports Rehab Expert ✨
➟ Channel : / @sportsrehabexperts
🔹𝐀𝐁𝐎𝐔𝐓 Sports Rehab Expert 🔹
My name is Greg Schaible and I am a Physical Therapist & Strength Coach who works with a lot of athletes and active individuals to overcome injuries! Common location of injuries I treat on a daily basis are: Shoulder, Back, Hip, Knee, and Foot/Ankle. This channel aims to help athletes and regular people prevent injuries as well as speed up and increase the recovery rates!
🌎 𝐋𝐄𝐓'𝐒 𝐒𝐓𝐀𝐘 𝐈𝐍 𝐓𝐎𝐔𝐂𝐇 🌎
Online ➟ www.sportsreha...
Local ➟ annarbor.physio/
__________
Content you will never see on the front page of search but what people need to know! Solid video and explanation.
Thank you, appreciate you watching!
I saw it as the third video when I searched....
@@Livingtree32 that's good! The goal is for this information to be more mainstream! I get clients all the time who think its as simple as stretch whatever they feel is tight. When in reality there is a lot more to it.
@@sportsrehabexperts I'm learning all of that, but until now it's still too much for me to filter right from wrong. I hope after my school is finished in 3 years, I will at least be able to judge haha. But I know it's a life long journey of learning.
@@Livingtree32 Definitely!
Great explanation of a common problem with common misconceptions.
Thanks Suzie! Appreciate you watching the content :)
Exercises like BB hip thrust or reverse hip extensions (done properly) works well to activate the antagonists (glutes, lower abs, pelvic floor).
This has a benefical effect on pelvic orientation and posture by relieving the psoas.
Done properly is the key word!
I'm a rehab professional and this video is amazing👏👏👏. Great explanations! I've had a big anterior pelvic tilt after pregnancy and having some issues with my psoas. Very helpful!
Thanks Amelia, glad you found it useful!
Rehab professional who help people wit ATP.
😂🤣😭🤣😂🤣😭
You must have created a lot of extra pain.
Strengthen the glutes & it will go.I do lying clamshells with a band around the knees this has gotten rid of my pain 90%.
I looped an exercise band around the top of my feet and alternately did knee raises to majorly relieve 2 years of painful hips that I thought was my psoas. Immediate relief.
So you pulled the band up with the tops of your toes/feet? I’m trying to visualize it?
@@Mereship just over the top of my feet so I could do alternate knee raises laying on my back. Just added stretching and leg raises to help work the psoas. When the muscle gets used to the exercise I have to add something new Everytime. Hope that helps.
@@Bakmeiredfist thank you James! That helps!
@@Mereship I need to add. I also do the figure 4 leg stretch. Lying down and sitting. And also crossing one foot in front of the other and bending over to stretch. If my right heel is a few inches from my left toes, I stretch to my left. Left in front of right, to the right. I stretch my hip in both directions. At the gym I squat and hold for a few seconds in between sets. Last night I squatted 3 sets of 8 with squat wedges with no pain. Which I’m excited about. Inflexible ankles are my hip pain issue. I really hope this helps. Squat University helped a lot too.
@@Bakmeiredfist thank you very much. I’m going to start doing those stretches. I’ve done them before and they are helpful. Squat university is awesome. Thanks!
This has a ring of truth to it. In my case though, exercises I do tighten the psoas to the point where I can't stand up straight unless I stretch one side. That happened many years ago when I was running in my 20s. Now I do moderate weight lifting and also body weight exercises. It seems body weight squats can make my poses tight, and I'm finally getting pretty serious results on my lats with pulley and landmine work, and so maybe my lats are contributing to yanking on my spine. Hard to tell. I have some chronic tightness in my left adductor to, and I've stretched it for years when I wake up and before bedtime and I feel my left SI joint clunk back into place about 50% of the time. Weird chronic issues. I will start to do ab exercises because this video makes me realize that might help balance me a bit.
definitely multiple layers to this! Stretching works for some. But it certainly is not the only solution. If the range of motion or the changes you are referring to do not stick for very long after stretching. Generally it is a strength issue at the outer limits of your current range of motion.
This was amazing. I was told it was possible for a psoas muscle to be tight and overstretched at the same time. I could not wrap my head around it until your trampoline analogy. It makes perfect sense now.
Glad you found it helpful!
Exactly, i knew i wasnt trippin when it felt like everytime I stretch and re-position myself, the tightness comes back worse, causing even more muscles to compensate. So for a while ill jus say “ill leave it be and maybe it will naturally unravel ”, but the whole time it is so uncomfortable that i need relief so i attempt to “fix it” again only to dig even deeper into the problem. Its like a continuous ongoing cycle. Im glad he brought up the line of gravity analogy, i always knew that was the core issue and have literally never heard anyone else say that. I feel like getting everything in line is definitely one of the most important things.
@@goldenrackz6932 I feel ya. What mine turned out to be was shortened hamstrings which caused my psoas to tighten because of a posteriorly tilted pelvis. All my physiotherapists tested my hamstrings incorrectly because they didn’t account for pelvic tilt. I stretched my hamstrings and my psoas loosened up. If I stretched my psoas it made me worse.
The best of the very best. Best regards from Brazil
I’ve had soas, lose back, groin pain for over 5years. I’ve spent $1000s on physio and deep tissue .I’ve had mris on my lumbar spine and hip. Nothing has truly helped me get back to waking up with no aching hip pain. Over time I’ve been trying to do what you suggest with regards to engaging muscles to pull my hips back( I have anterior tilt on my right) .
Are there some exercises you recommend for targeting the glutes/ hamstrings that definitely won’t aggravate my soas.
Your video was very well done and definitely wish it had more views. I agree with everything you’ve said. Especially as someone that’s had this issue for so long. Stretching feels good but is not the solution.
thanks for watching! Sorry to hear about your situation. This video is a good place to start ua-cam.com/video/_rr9ravxMFE/v-deo.html however its impossible to say for certain without knowing your situation. Happy to try and help you more. But the video above provide a couple options to at least start with.
Thank you for your wisdom!
Most welcome!
Dude this is info is super legit, thank you! I’m about to email you right now
Haha glad you liked it! Just got the email and replied as well
This is perfectly logical...
I was watching and w8ing for you to tell what we need to do if psoas is hurting and lowerback is arched...what should we focused...cuz my psoas on right side is so tight that u can see it visuali...like v shape abs,but only on right side...and my lumbar right side is tight and hurt
What exercise?
Thank you for explaining it.
Most welcome!
Ok so about 6 months into Covid I was looking for a self improvement project and I decided that I wanted to “stand up a little more straight.” Oh how naive I was. I had no idea what a rabbit hole I was about to launch myself into.
I am about ten months into this posture journey, and I feel like I’ve hit a wall. I have done so much to fix my anterior pelvic tilt and I feel like I’m almost all the way there but I have questions and need help getting over this hump. I was thinking about e-mailing you guys about it, is that something you could provide coaching for? I need helllllllp 😖
Great explanation! Knees over toes for the win!
Thanks for the breakdown boss.
Thank you this information is GOLD
Most welcome, thanks for watching!
I’m a PT dealing with my own Psaos injury after finishing my first marathon. Love the attention to reorientation!
Great correct information dude
Much appreciated!
Basically my friend is saying … tighten flex them ,your butt cheeks a lot of your time standing instead of sitting. Have a nice day!
Stretching feels good. Yes i always have the question do i strtech it ? Am i causing more damage?.
Very good thank you.
I have pain in the front very top of the right femur when I lift the leg or walk.the pain started a year and a half ago, in the “middle” between my legs at the very top, and now the pain has moved to be in the front just under the hip joint.the pain sometimes radiates around to the lower back at about “butt level”. So do the muscles need to be stretched or strengthened or simply put back in place?
Good question, only way answering this is by looking at how you move. Symptoms alone do not give you an action plan. You have to look at symptoms, joint movement, and muscular strength/endurance as a whole to make a proper recommendation. Long story short, you may not have a muscle issue. You may have a joint mobility issue that is leading to it being presented in a muscular fashion. This is just one of many scenarios. Pain is complex and if you'd like help navigating it, feel free to reach out greg@sportsrehabexpert.com and we can discuss what working together would look like.
@@sportsrehabexperts thank you. This gives me questions to ask when I go to PT, which my doctor is setting up now
How do you know which one is your problem?
Hey great video! Do you think a bar hanged tucked leg raise would be enough to create that strength in the lower abs?
Edit: I have a calisthenics routine for the upper body (that yet does not include the -specific- lower abs exercise) and a leg routine with exercises based on strengthen the glutes, quads, abductors and calves. What do you think?
I've been doing the massage thing for a month or even more and I haven't noticed no improvement or whatsoever. I'll try my upgraded routine and a mindful posture. Is that the way to go?
I cannot really define the way I walk, I don't really know if I walk with my hip heading forwards or not, but my psoas bothers many months ago.
I'll try those exercises I mentioned before and some stretching. What do you think of all this?
it could and the plan sounds good, however hard to say for certain through text without working with someone.
i noticed that whenever i try to relax my belly (i usually pull it in using the transverse abdominis due to habits) it ends up feeling a sharp pain. + grumbling noises.
i also notice that when i lay down on my back it still makes grumbling noises.
i notice however that if i shift my pelvis to a more posterior pelvic tilt then i dont get the sharp pain from relaxing the belly anymore.
i noticed (i said "noticed 4 times already lol") that when i do leg raises to strengthen my psoas my stomach's rumbling gets really intense.
what do u think i should do with my psoas?
I think you should get it assessed. Either you are doing something technique wrong when contracting. Or you don't need to be thinking about contracting anything at all (more common of a problem then you might think). Or you need to do a better job of shifting your center of mass backward. Lots of possibilities that any suggestion made in youtube comments would be a guess at best. Get assessed by someone you trust. If you would like to work together, you can send me an email greg@sportsrehabexpert.com
Good, better, best. NOT more better 😊
Thank you. Good to see a proper analysis. A good first step in addressing psoas issues.
I’m so confused…my PT says to stretch and many videos say the same, but you are not a proponent of stretching the psoas. Is there any new protocol since this video came out 2 years ago?
I'm not against stretching. Works for some, others aren't doing the right stretches for their issue. And others are stretching when they should not be because its making the issue worse. The video was explaining when and why stretching does not work. It is also showing how complicated the human body is, and a one size fits all approach will never work for everyone. I still stand by this video 2 years later. More importantly I still stand by working with a rehab clinician or strength coach that understands how to look at the body as a whole and not think one way of doing exercise is going to be best for everyone. If you'd like our help to get more specific about your issue. I have links in the description to schedule an online session with me
Can you site evdience that proves iliopsoas pain is CAUSED by pelvic positioning and posture...
Totally agree with you
Thanks, appreciate it!
When I get down on my knees and straighten up my spine (stand on knees) my pelvis - psoas - tail bone - lower back seems to hang into a better position. What do you think?
Great vid by the way 👏
Less joints to influence your center of mass. Much of this is often due to a tendency to shift your center of mass forward. Guessing you have calf muscles that are always "tight" too. When standing on your knees, you cant shift center of mass as far forward or you tip over. When on your feet, it allows for much more excursion. Which is needed in life, but don't want to hang out there 24/7
What about tight AND weak psoas?!
Oooh I see!! Whenever I walk, I almost always have a forward left hip (kind of like it's a stilt), with a contracted left psoas. I thought that was because of shortness/tightness of my left psoas, but it sounds like it's only tense in the first place because it's compensating for weak/less active glutes and/or hamstrings (because when my left hip/leg is forward like that the psoas is actually in a more lengthened position).
Very possible! Focus on strengthening through a full range of the muscles movement spectrum.
@@sportsrehabexperts Oh - you mean strengthen the psoas in the full range of its movement, right?
@@tommylandrix6070 yea or hip flexion/ extension in general
Could i do Any exercise for det 1. Eksample where the hip is pushed forward
You only gave exerice recommendation for the 2. One. i recently found out i have this position after 2 years of professionel help With no bettering. I have a big "lump" on the right side of my stomach when laying Down. I got mutiple scanning and CT without answer. My fysio Think it is soft tissue pushed forward from a tight soas.
So for a desk jockey with low back pain partially due to deteriorated disks at L 3,4,5 and a fair amount of arthritis in that area, would you say stretch the spots and strengthen the glutes and hips? I’m 52 and have had issues for well over 10 years. Thanks!!!
That is a very simplistic way of looking at it. But it's easy to conceptualize that way. The movements and exercises you select, how you perform them, and the frequency/duration of them are what is most important. If you'd like specific help, I am more than happy to assist. Feel free to reach out to me via email greg@sportsrehabexpert.com we have a variety of options that you might find useful for your situation.
Kay does the psoas muscle have anything to do with a Hiatal hernia ? I heard it does. In that case would it be too right or not strong enough ?
Damn, thank you!!!!!
Most welcome Anne!
im a long time ballet dancer with chronic back pain and repeated hip flexor pains all on the right side to the point where i limp and am out for a couple months. tried every treatment and MRIs/CR scans they just want to put me on Oxy. havent danced in 2 years now since no one can figure it out still
Sorry to hear that. Hopefully this video helps you understand that there is more to pain/stiffness then just needing to stretch. If that resonates with you and you would like some help. Feel free to email me at greg@sportsrehabexpert.com and happy to let you know the different ways we work with people online!
My man good stuff
much appreciated!
I hurt my lower back while doing deadlifts. Did 3 sets with a belt and just 1 rep without to test and bam instant tightness and pain in my lower back area. I’m sure that I pulled the weight with my lower back instead of gluts and hamstring. It’s not directly pain but it feels very tight. It is the area between lower back and gluts, basically the transition region slightly above the tail bone. It only hurts when I bent over. MRI is clean. It’s for sure the psoas right?
Very likely the psoas has nothing to do with it! As long as you don't have radiating pain (disc symptom). More than likely you have simply just flexion intolerance to the tissues (multiple muscles) of the back. Although I have never seen you, worked with you, or treated you...So this is not medical advice.
@@sportsrehabexperts You are totally right! We did some tests yesterday and it is flexion intolerance LOL I don’t have radiating pain and MRI before some months was clean. But reinjured me before 1 week, so I don’t know if this is still up to date.
Is flexion intolerance just a muscular thing or do can this be also the result of disc injuries? I really don’t want a disc injury and live a normal live like others
@@Kickboxer7267 hard to distinguish through youtube comments
thank u. which excercises do you advice for the glutes and abs to align the pelvis so it will release iliopsoas
Love it
Thanks Patrick!
“A new theme”
What if only one side has a 'tight' or weak psoas? Can position training be better or would strengthening the one side help more?
Position training and strengthening both sides (with a bit more emphasis on the asymmetrical side) is generally how I attack the issue from a broad point of view.
@@sportsrehabexperts Can you do a video on attacking one side?
Hey Greg, quick question. How can I "turn off" overactive psoas/obliques/abs/QL on my right side, in order to train glutes, hams and lower abs? I feel like these muscles just take over, especially for the right glute. My right side feels so tight. I know you said you can't physically massage the psoas, so could it also be obliques/abs I'm feeling "knots"? I do have a clunk when I do leg raises (physio said it was the psoas flicking over the bone), so I know this psoas is short/tight.
Your help is much appreciated!
You have a joint position & technique issue. Here is a video that should help your understanding. Happy to work online together and help! ua-cam.com/video/aeoJM1FD-pI/v-deo.html
An Intelligent video. One question: when I sit cross-legged I can't have nice and erect spine even when applying force. Is it psoas that is restricting it?
Likely no from the sounds of your description. My assumption would be joint capsule or pelvis/hip anterior orientation.
How can it be treated
@@joncen2658unfortunately that is not a simple answer...If you are interested in purchasing a program for hip mobility that addresses everything I discussed in the video you can email me at greg@sportsrehabexpert.com to learn about the details. Otherwise, I would say find a trusted provider locally or online to help you start taking action.
What are some muscles that need strengthening to return my hips to a normal position if I have a lengthening of the psoas due to duck walk gate pushing my hips forward?
I am trying to fix my gate.
Hard to make recommendations through text and not actually observing your movement. But sounds like you'd want to emphasize adductors, glutes, hamstring (medial) and lower abs.
Thank you. I saw a chiropractor who told me about my gate and the effects but didn't recommend any exercises. I will use this.
@@johnharrison531 Most welcome, let me know how it goes!
@@sportsrehabexperts
I use your video on weak glutes and abductors. Helped right away. Thanks.
Yet some reason yesterday I reached down for something and my back has been tight in pain ever since.
@@johnharrison531 sorry to hear about the back tightness, it could be from a variety of factors. As mentioned before, hard to give any specific advice without any context and movement to base a recommendation from.
in test tines
How do we reposition it? Chiropractor?
To be honest, an exercise is going to have more carryover to life and sustainability. However, common muscle energy techniques to either anterior tilt or posterior tilt. As well as PSIS/SI gapping manipulation techniques will probably provide some short term relief and worthwhile to consider if they may be a part of an overall plan of care solution.
@@sportsrehabexperts So what you’re saying we’re fucked
@@heatley1 Use the 4 way hip machine or a simple band and do psoas marches
Obviously you’ve never tried stretching your Pso as with a pso rite. I’ve had back problems for 5 years and I’ve tried everything, the moment I started using the Pso rite all my pain in my lower back went away.
I'm guessing you have to stretch it every day?
I tried the pso rite. It was awful
what's a Pso rite?
You talk to much and don't show or have solutions.
lots of explanation but no solutions
Pso rite is bullshit?
Probably has helped some people. Maybe more people temporarily. But overall not a big fan
Pso rite is legit. It gave me the relief I needed to strengthen by core and glutes which helped my pelvic tilt.
Be great if you actually spelled psoas correctly on your thumbnail lol
I’ve had soas, lose back, groin pain for over 5years. I’ve spent $1000s on physio and deep tissue .I’ve had mris on my lumbar spine and hip. Nothing has truly helped me get back to waking up with no aching hip pain. Over time I’ve been trying to do what you suggest with regards to engaging muscles to pull my hips back( I have anterior tilt on my right) .
Are there some exercises you recommend for targeting the glutes/ hamstrings that definitely won’t aggravate my soas.
Your video was very well done and definitely wish it had more views. I agree with everything you’ve said. Especially as someone that’s had this issue for so long. Stretching feels good but is not the solution.
same, and no one can figure it out, but calling it pudendal neuralgia.. but it has destroyed my life... Mine is only left side
@@RussellD11 Same.
@@tommylandrix6070 check the Dr Wise/Anderson protocol at Stanford Uni.., may be our last hope :/