How To Release a Tight Psoas Muscle | 3 MOST Effective Methods
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- เผยแพร่เมื่อ 5 ส.ค. 2024
- Have a tight psoas (hip flexor) you're trying to stretching and release? Watch this video!
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#hipflexor #psoas #iliopsoas - กีฬา
![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)
FREE anterior pelvic tilt workout which will also help to release the psoas >>> guerrillazen.com/free-anterior-pelvic-tilt-workout
I'm grateful for your sincere insights and guidance .
May God's abundant blessings and limitless love be with you and your loved ones.
I've been doing bridge on the floor with just 20lb weight on a foam cusion, I actually have butt muscles now, and my back pain went away! I'm so glad i learned about glute activation and psoas stuff, its changing my life!
Are you using the psoas rite tool? I haven’t gotten that yet. I used the thin end of a 5 lb barbell plate for a awhile. Weird to try to find the right position though
Need to try this!
Hey glad your feeling better! I recently had a chiropractic massage and tight glutes pulled a lot of tension on my lower back. Definitely recommend giving it a try
@@Mereship I use the pso rite. Can't say I'm cured or anything but it hits this muscle more than anything I've ever felt. Definitely recommend it. (PS. Be careful on this tool your first few times)
Same here. My right glute wasn’t firing like my left glute and so my right psoas was tight. It was pulling on my lumbar and causing trigger points in the TFL and piniformis and nerve pain. I got relief from stretching, using the rest position and doing one legged glute bridge. Finally got the right glute to fire and problem resolved.
Great tip here on the Pso-rite, but save yourself $60 and use a dumbell with thin plates. It does the same thing.
Legend! Thanks for the tip
After years of trying to stretch and release my hip flexors, your tip on strengthening the antagonist glute muscles may have been the best tip i have ever had. Thank you!
I am 51 years old and I have suffered with low back pain most of my life. I have watched a thousand videos and this one is by far the best! I finally know what’s actually going on anatomically! Thank you so much!!
I think my psoas was always tight, but after the trauma of my total hip replacement at age 49, my psoas, adductors and hip flexors had a MAJOR trauma/PTSD response with major tightness and spasm. This also caused low back pain. Thank you for explaining in a technical way and not treating your audience like we have a 3rd grade education. I love it when my PT’s treat me and speak to me like I actually have a functioning brain. Thanks for talking TO us and not taking DOWN to us. Excellent video. You’re an excellent teacher. Keep up the great work. (Can you address how to make the adductors more flexible for THR patients?
OMG! sounds like me. After the THP I am in more pain and have the symptoms you describe and after 2 months does not seem to be getting better. Now, I don't feel like I'm going crazy!
I had THP at 47 & I’ve had the same problem for 14 months since my hip replacement. What have you done to get relief? I was a surfer before hip surgery and have had a hard time with that muscle pain since surgery. Thanks for any tips
wow I feel enlightened after watching this 😭, i’ve always labeled myself as having tight hip flexors & never did anything about them , after 2 years of weight lifting i’ve noticed my weakest points are my legs specifically lunges, squats & hip thrusts . after watching this i’m realizing my weak flexors are the powerhouse of this . 100% going to begin strengthening them
You are correct. The front groin area tries to compensate for what is going on at the back, namely the piriformis etc. It means you then have pain both front and back. Concentrate on fixing the piriformis first and the groin area MIGHT fix itself.
Great video and tips. Was struggling with psoas and back pain until I learned how to stretch hip flexors and strengthen glutes and lower back. I fixed my pain within 2 weeks and still do regularly the exercises to prevent the pain coming back. It is so worth it!!!
Can you please send me a guide for these exercises/what u do. I think the will really help me
Did you feel your hip flexors taking over when doing things like leg raises and planks? Did this help if you did?
I have been struggling with this issue for well over a year now. To the point where it’s affected the way I walk. Did physical therapy for four months and now seeing a chiropractor. Your video makes a lot of sense. I’m going to focus on the strict thing of my glutes. Hoping this is my saving grace! Thank you for your video! I’ll be watching for more
I used to do this prior to my FVFG (2002) .... and boy every time one of your videos (or any PT video showcasing this exercise) pops up, I am reminded just how LAZY I've been to ensure my psoas is not entropy'ed and causing me pain.
Thank you for being the reminder (again). I am incorporating this back into my life.
Oh so much gratitude guerrilla zen. I’ve had 3 hip replacements. And lost a lot of mm mass in my gluteals. Doing all of these and adding lbs.!
You make it so simple and easy to follow how the body works, and why.
just following along to this video myself minutes before typing this it’s instant relief.
Yes, stress and need more active movement as I age.
The breathing exercise and floor position with legs over the ottoman-footstool is a awesome way to put my autonomous nervous system at rest and give the psoas a rest and reset.
Probably the best video for APT tight psoas out there. Great work man. Been battling it for years have gotten some break throughs this year with the psorite and glute bridges. For anybody out there struggling with this. Overload the glutes. The psorite is a useful tool as well. Get your stress level under control too. That was a big one for me to unclench that psoas
Mine is sitting in a weird position while driving. I drive two hours a day and I find I crunch to the left.
That could also be caused by an offset driving position. Some cars don’t have the wheel and pedals line up well with the driving seat.
I keep reading soreass
I have the psorite and it helped tremendously!
This device can demage our intestines too
I'm really impressed with the accessibility and clarity of your explanation. I'm going to try this because I suddenly developed lower back pain that came around to the front of my hips and seems exactly what you're describing with psoas. Thanks!
A
Brother, you are my hero! I have suffered with Psoas issues (almost crippling) for almost 4 years now. I have been searching, and searching for information about Psoas issues, and how to treat/recover from this extremely common, but little known problem. I have a long history of Gym time/Body building so I know BS when I hear it, and also recognize true knowledge from someone who knows their stuff. You have given me hope my friend. I have liked and sub'd, and will keep you ( and everyone else ) posted about my progress AND your awesome channel.
This saved me! Literally, all weekend long, my left hip/psoas was tight, and I had no strength in my left leg. As a senior, this is dangerous! I was almost crippled from pain and the twinge. When you said to focus on the opposing group of muscles (gluteals!) it helped IMMEDIATELY! I was able to finally get some decent sleep, and minimal pain! I am focusing on the glutes all day...THANK YOU!
Been struggling with painful psoas for a while. This video helped a lot. Thanks
At my age and hip pain from too much sitting over the years, I cannot even explain how much I needed this information! Thanks for making it easy to understand!
same here, after 2 corona no gym years everything hurts on my body especially hipps and lower back
now after aprox one month training...things go back to normal
@@starkid9736yes agreed
But notice these can be done at home... Just in case some other life destroying bug arrives, 🏋️♂️💃
Same here please help me
@@Kathy-kr1svgood point!!
I didn’t even know what the psoas was until I watched your video, only to find out this right muscle is what’s causing pain, tightness and posture issues. Having legs up on a foot rest or something while lying on the floor while deep breathing is heaven. I’ll be working on glute strengthening as well. Thank you so much for taking time to make this video!
Interesting and so true because I noticed when I was laying stretched out flat on my back is when my pain was at the max
Omg, throughout most of my life I could do many squats as I wanted. Now that I am older I can’t and my Psoas has been killing me. Thanks SO much!
OMG I’m so glad I stumbled upon this !!!
The amount of money I’ve spent to fix this problem. At the end of the working day, 8 hours on my feet I’m in absolute agony, I get home from work and am literally crippled. I’m thrilled I found this, cause I know that this is my problem. When it gets that tight, it feels like sciatic but running down the front of my hips and legs.
Well said. Strenght is often times ignored when dealing with disfunction and tightness. Great video 👍
I just want to thank you so much. I have been laying on the couch and sitting on the couch for 9 months after I had in shoulder injury and I am currently in physical therapy and I asked three physical therapists what the issue was, my chiropractor, a massage therapist, and my yoga instructor and no one knew what the problem was which just kills me because social media and TH-cam was considered the last place for Dr advice and no offense to you, but as a professional you have fill me with so much information and I cannot wait to get back to my job. They already wanted to write me off for physical therapy and I'd never be able to do my job again. It's a crazy world out there and I'm a concrete mixer truck driver who throws around seventy-five pounds chutes all day. Thank you so much !!
Thank you so much for this. Very informative. I've been struggling with this for a while, and this is so important information, to see the mechanisms, causes and effects. Keep up the good work.
Thank you for demonstrating to activate the deep flexors of the neck while doing hip thrusts. You demonstrated with the pso-rite that the psoas can be reached through 'massage'. Thank you for reminding people how to breathe fully.
My entire body has been in fight or flight mode for years…
Carditone can fix this
@@maplenookwhat’s that
I hear you. Me too!
Mine too!
Deep belly breathing techniques can trip the vagus nerve and put a stop to that 💗
Brilliant on training the antagonist 👏👏 I’m going to add that into my training immediately!! Thanks, Blake 🙏🙏🤙🤙
Thank you so much.. I'm in hip and back pain for 4 years... Eventually left psoas was the my problem but nobody could help me until I made my research and found you.. The missing key was the breathing technique because everybody talks only about glutes and stretching hip flexors.. Thank you so much🙏
Been hopless about my hip tightness for so long. I tried this and immediately I feel so much better. Thank you for what you do!
Have you heard of ATG split squat?
Damn you haven’t been able to hop??? Those are some tight hips
Been researching for a long while. Running cross country half marathons over the past 2 years with an injury outcome and now you're saying what took multiple different sources to say. Everyone hinted at what was wrong. Thank you for your thouroughness and sharing actual excercise in the video.
Just got this video in my recommended. A bit scary that the algorithm knows the pain I’m experiencing without me even having looked anything up and just having mentioned that I had sudden sharp pain in my hip once while near my mother in laws phone BUT this was super informative and I’m definitely subscribing. Love that there’s tons of info and helpful stretches and no filler.
Ty so much. I have worked out for 40 years and this has helped me understand so much with building my glutes and releasing tension in my psoasis
Number 3 explains why doing a bridge pose is immediate relief for my chronic low back and SI joint pain. I've just been doing it intuitively.
Your understanding of muscles is impressive. Not many people understand that muscles have "feed back nerves" which get numb from over used muscles. Thus the feedback signals get lost and the muscle doesn't the right signals to relax. The main culprit is a buildup of lactic acid for Prolong periods which gets into the feedback nerves causing to go numb. This causes a negative feedback cycle, the muscle stays spastic, constantly producing lactic acid which constantly keeps the feedback nerves numb.
Thank you!! No one has explained it quite like this even tho they’ve danced around all this info…nice way to weave it all together :)
This is a great video! I took part in a glute strengthening workshop two weeks ago, exactly as you say we did psoas release first and the glute max strengthening exercises. And it worked perfectly with me!
A good description of how these major muscles operate. This should help with mid-back and hip muscles.
This was money! I especially liked the info about the neural connection with it and the importance of strengthening the glutes. Much appreciated :)
Congratulations!!! Very well explained, it makes a lot of sense every word used in this video because it goes down to first principles: understand how 'things' work, understand where the problem is and how to solve it. I wish I had seen this video 7 years ago... Thank you very much!!!
I just ran across this video and you for the first time.
YOU’RE MAGNIFICENT 💥💥💥💥💥💥💥🙏👍🙏👍👏💥💥♥️♥️♥️
I’ve NEVER seen or heard of what you’ve just demonstrated! I’ve broke my back twice and was an extreme athlete Endurance and Competitive Horseback rider. Riding in races up to 100 miles. I really think riding horses CAN contribute to Psoas constriction, as I’ve OFTEN SUFFERED from TETANY in especially my Left side! Just WATCHING your video makes SO MUCH SENSE to me that I can’t wait to try this! You are a born instructor! I’m heading straight to your channel and watch MORE! Thank you SO VERY VERY MUCH!🙏♥️💥❤️💥👍
FINALLY, a way to get through to the right muscles! Thank you, I've had trouble for years; since my hip was broken and I had a replacement.
67yo Grandma here:
I loved this (and really needed this! (35 years practicing Dental Hygiene hasn't helped!)
Also, it was great to hear you recommend Nasal, Belly breathing, and placing the tongue on the palate (The Spot), which we always emphasize in doing Myofunctional Therapy Tx. Most of us are in Sympatheitic Mode way too often!
You are a great teacher (combining science and practicality very well), and not all therapists are!
THANK YOU!
Thank you so much for sharing all you wonderful knowledge of the body! I have been injured in a car accident and your videos are so helpful!🙏❤
I’ve been struggling with this for ages… thank you so much this is the BEST video I have sen in this.
I can't wait to try out this routine!
Haven't focused enough on glute loading in the past
Hey man, thanks for this! It’s exactly what I need to address my lumbar issues. I refuse to get the Pso-Rite without an affiliate link though. I learned about it here, so I’ll wait. End of story. Thanks again!
Thank you so much! I've been looking for solutions to my pain for years and I believe this is it.
Super helpful, thank you for explaining this topic so well making it easy to understand
Great video and explanation. I have dealt with psoas issues on and off for several years. Lately I have been getting some help with glute exercises and resting asian squats. I will definitely be adding the hip thruster into my routine.
Does the asian squats help?
Love this, thank you! In the past 1 and a half years I’ve shed 208 lbs and my posture and body movement is so bad! Been searching TH-cam for something similar to this for a while now.
Congratulations on your weight loss!
Nice work
Congratulations!👏🏿
Congrats to you!❤
The best information I've received thus far and I've been studying how to help my son open up his hips, we haven't had much progress on opening his hips "flexors", so we're going to focus on exercises to strengthen his glutes. Thanks!
Great video! The demonstrations made everything so clear. Thanks for sharing your knowledge. :)
Thank you!! I've struggled the last 2 years, to the point of barely being able to walk this has given me some hope
Hi Anthony,
Could you please tell me how you were unable to walk due to tight psoas? We’re your knees effected?
Yep I’m in the same boat, some days I struggle to walk “ normal” and I’m only 50. Gotta get this sorted out pronto
@@moony77 nothing to do with knees, It’s tightness in the front hips that hurts when one walks.
Great video. Strong glutes are key to eliminating psoas related problems. Acupuncture and dry needling are also great ways to take away soreness and pressure off your psoas.
What a great video!! This has been problem for years. And when it’s tight, it’s an all consuming thought.
Been going through excessive hip/low back pains lately after starting to surf again, sit more in wrong position and bad matrass.
This absolutely is key what he described and add hamstring strengthening and flexibility to it and bye bye back pains!
I have been wondering about this for years! Thank you for the explanation and helpful tips!
How you doing Blake. Been watching your channel for the better part of a decade. You've long been one of the best fitness guys on TH-cam. Great to see you drawing the numbers you deserve! Peace
Gracias, young man. The bent knees with lower legs resting parallel to the floor but elevated? Oh my goodness. Yawning with relaxation repeatedly. Great relief for anxiety. Thank you. Subscribed & liked.
Wow, this was fabulous. Thank you so much for sharing such valuable information. Looking forward to implementing these techniques.
Your explaination made my issues so clear so thank you. Between driving all day and the tightness in my hams (and lack of an azz) , the tightness in my low back makes perfect sense. Stay tuned
Pushing a stiff clutch down caused mine to go acute.
Thank you so much you were very helpful , I could not understand why I have been feeling so stiff and painful in the psoas area , I was trying to stretch it out making it worse , I will definitely work on strengthing my gluteus Maximus ! Rafter trying the breathing techniques. 😊
The glute bridge worked for me
OMGoodness THIS VIDEO LITERALLY JUST CHANGED MY WHOLE LIFE 🥺🙌🏼 thank youuu!
Best psoas video I have seen and I am both a personal trainer and Neuromuscular Therapist. You hit it all!
The second exercise of releasing the psoas worked way better for me than I expected. My back feels instantly so much better than yesterday when I first watched this video
'Good, thanks. I'll try all that in my quest to fix mild lower back ache. What you've said makes sense in my 'sit'uation. =)
Thank you for this video, it was really helpful. Not just about psoas; but breathing techniques and glutes too
Can't wait to try this out when I get home. Would love to see a video on helping with scaphoid pain
Hands down one of the BEST videos ever on this !!!! You covered EVERYTHING and related to every day life body experiences. And totally loved the kitty litter reference awesome ! Thank you soooo much ! 🌟🌟🌟🌟🌟
The man is gifted!
I’ve been feeling so hopeless about my hip pain. Yoga and weightlifting have made it less painful but adding these hip thrusts might be the missing piece to be pain free. Starting today and will post results
"Its all in the hips" - Happy Gilmore. Have you been making progress.
@@charliemeen2241 yes I’m happy to say I’m pain free and back to my normal range of motion 💛
Dude! I watched your video, purchased the Psoas release tool you said was the most effective method at the 04:45 time . I did the prone position for a minute and the posterior with a slow slide back and forth for a minute and I had instant release. I haven't felt this good in ten years! I'm getting a bit of rebound an hour later but I will stick to a steady-as-she-goes regiment so I don't over do it. THANK YOU, MAN! I am SFH.
Great video, just the info I needed ,I hurt my lower back and now my hip flexors are a mess , and to top it off I have two hip replacements, subscribed 😊
I'm very active. I practice yoga, spin, walk, you name it and nothing improves my flexibility in my hip flexors. I absolutely hate it, because I can't even sit in a proper lotus position without hurting. I was beginning to think there was something wrong with me. Thanks for this, I will definitely check it out.
Thank you. I will try these techniques. I find it difficult to activate my glutes when working out. It seems they are asleep and other muscles kick in so I think that’s part of my problem.
Excellent clarity on PSOAS and the killer being connect between Gluteus Maxmus and PSOAS
This is the first video I’ve come across that I’ve found helpful in many ways 😊
I just went to the ER yesterday because I thought my back was gonna fall off 😩. All test came back normal. After researching I came across this video and discovered the pain I’d been experiencing was a tight psoas. BRUH!! Talk about life changing info. I am starting these exercises ASAP!! Thank you so much. 😊
This was fabulous information. Have never hear of this muscle but been having this issue for over a month and physio ( not getting better).
This was so appreciated! Thank you.
Excellent advise! Clear, down to earth, so everyone gets your meaning! Thank you!
THIS. Is the information I’ve been looking for.
Thank you so much!!❤
That Psoas landed me on the hospital last year. I already had back problems and I’m always looking for ways to stretch. This was very educational, you are awesome. Tysm for the vid. 🤙
what did they do to your psoas ?
I recently had a full hip replacement surgery so this makes perfect sense for me. Thank you so much for making this video
I also had hip replacement in the solas problem is bad. Looking so forward to doing these nice smart exercises
Thank you, awesome personality! urgent csre apt. later today. Im in So much pain. can not wait to feel better & try these exercises! I appreciate you.
Finally an answer to my problem. I’ve been to physical therapy and they never had me working on my butt muscle straightening 🤦🏻♀️. Thanks 🤗
Outstanding video. There is a vast amount of fitness videos on TH-cam and the vast majority are very poor in quality.
It’s nice to hear someone who knows what they are talking about. I have a Masters in Human biology and I’m a former USCF Cat 3. Racer. I can tell what’s crap and what’s not. Great job and excellent advice.
When I was about 10 I had the traumatic experience of having a double inguinal hernia from bailing hay. Ever since I have battled hip flexor issues. Here’s some anecdotal advice I can provide on what has worked for me.
The best method I know to relax you psoas and iliacus muscles is plenty of walking. Here’s the catch to making that very effective. You should walk at least a mile a day at slow sub-aerobic pace. By that I mean below 60% of max heart rate. You should also walk on a flat and level surface. The theory is to exercise the hip flexors and extensors in a neutral manner so neither group becomes over developed. You use this as a baseline for fitness of these two opposing muscle groups. This has to pretty much be a daily habit to be truly effective so it takes patience.
Strengthening your lower core helps a lot too.
I also have specific training for those muscle groups. To work my hip flexors I ride at 60-80 rpm while shifting up till I reach my anaerobic threshold. I then maintain that pace for ten to 15 minutes, recover, repeat. Always maintain form!
To exercise hip extensors I place the the gear at a low setting while spinning at high rpm’s. Between 100 and 140 rpm. Again maintain form. If your hips start to rock and/or your legs aren’t lined with the pedals then slow down till you recover form. Then go for a long ride of at least an hour ride at an aerobic heart rate. Great work out for the hip flexors and surprisingly keeps them supple.
Something else that helped was periodic trips to my chiropractor. A basic spinal and hip adjustments definitely helped. My chiropractor would also palpate my iliacus and psoas by using deep pressure then locate areas that felt hypertonic then applied deep pressure massage combined with respiratory relaxation. It is not for everyone as it is quite painful but endurable. I received immeadiate results with that modality so I was able to endure the pain. I found it particularly useful during the competition phase of fitness because of the high volume of workouts. If my hip flexors felt particularly tight and sore a visit to my chiropractor usually got instant results but golly those treatments could hurt! LOL
Wow, finally, someone on TH-cam was able to really look at the proble I with painful lower and butt muscles up close. Some would say to do yoga breathing exercises to release the psoas. None can explain why it hurts so abruptly after years of it functioning well...until the pandemic came along. Thank you.
Stress is just terrible ❤
Your explanations are so clear, thank you for sharing your knowledge
Breath is the spirit . Spirit is the breath . This video is great for ones spirit. Thank you for the great articulation on how to maintain balance with in the relationships’ of the different muscles and mechanisms of the hip and lower back .
That was very interesting. Do you think there is a link between this tightness, weak gluten, and ITB syndrome. I think I have an element of anterior pelvic tilt, and think could be causing my frequent ITB issues.
First, thanks for the video. Second, thanks for the mobility! I thought I had fibromyalgia, but soon as I stopped eating carbs the pain went way, but left me horribly stiff.
So far your exercises have given the most relief and easily the best understanding of the issues.
Now to see if I (with your help) can actually fix the hip pain I've had for years!
👏👏 first release move in ortho bionomy calms the Psoas 💕 saved so much pain from masseurs trying to release it….. great video 👍 I’ll share with clients for home adjustments.
Massive thanks, I've learnt such a lot from that video about the psoas, I have high hopes following damage from a motorbike accident over 10 years ago.
Smart guy. Believable exercises.
When doing the hip thrusters, actively try to "screw" your feet outward while keeping them planted and it will activate the glutes much better. Great video thank you.
"skew"
“Slew”
Scrooge
@@luthiervandros Barney McGrew
@@Awareness_With_Dennis 😂
You are great, Blake. Always brilliant instructions.
I suffer from ankylosing spondylothesis. In my lower spine and have experienced discomfort from my psoas muscles as well as sciatica pain.
This is the first I have seen on relieving and strengthening this muscle. So, thank you for your very informative instructions on this matter. I will try them, for sure.
I remember 30 years ago I was going to a chiropractor who did kinesiology. I met a dentist there who's daughter was diagnosed with your condition. A autoimmune system problem apparently. Well by seeing this chiropractor prevented the daughter having very serious back surgery. A son of a friend also hastreafor the same condition. He was also cured
Excellent content! Especially appreciate the info on antagonist relationship between psoas and glutes.
Yes. Never heard that, but it really makes sense.
Yep. Getting the glutes to fully fire really works!
Awesome, glad I kept watching.
Yes! Rehab at its core! Wish I was PT!
Most people don't understand the importance of addressing opposing muscles. Thanks for your great explanation.😅
I’ve suffered from low back pain from a bulging disc since I was 19 (now 51). There were many times that the spasms were so bad that I couldn’t walk or sit. So I just stood a lot and kept moving through the pain.
Over the years , PT had me trying to do similar seated Psoas stretches but I wasn’t able to sit to do them. So I developed a sort of desperate hack to release some of the spasms in my glutes by leaning into my kitchen countertop. I’m 5’ 8” and the 36” high corner of the granite is the perfect height and angle to fit in the space just below the posterior capsule of the hip joint. I use my body weight to lean into it and do a similar relaxation breathing technique as you mention in this video. The muscles tend to spasm and quiver a bit while releasing.
I have done the same for years,it’s a traction technique and there are other traction techniques like assuming a squat pushing your arms against the top of your thighs....any type of spine traction is great.....also activating the butt like he says is good
mate i know your pain
Listen, if my pain goes away with this recommendation I'm going to post your video anywhere and everywhere I can. I'll give this a try. Thank you for sharing this
Thanks so much. This makes sense for my situation. I'm going to start implementing this tonight. ✌🏾