Thank you for watching, everyone! If you want more help with this issue (and many similar postural/movement problems), check out my Beginner Body Restoration Program: go.conorharris.com/bbr-beginner-body-restoration - If you want one-on-one help, check this out to work with us online: www.conorharris.com/online-training
Conor, how would you adress biomechanics scientist, writers and litterature (for example Busquets) that indicate that Psoas tension causes lumbar rectification and not hyperextension? Seems like an inflamed psoas is more commonly causes rectification- psoas pushing the pubis bone backwards ar reflection point, rather than pulling lumbars forward. Personally im in the it depends camp, it can do both depending of global mechanics :)
I did the 2nd exercise for right-side only psoas madness. IT FREAKIN' WORKED! No discomfort for the rest of the day. My psoas is fired up again today so I'll do it again but this is awesome. I thought I had hip, groin, piriformas issues. Nope, just a pain in the butt psoas that has been bothering me for years. Thank you for this.
Omg! I think this explains why my chronic anxiety \difficulties breathing have not improved despite years of doing de-stress meditations and belly breathing exercises! ! This needs to be explained to everyone treating people with anxiety & panic disorders. Very useful knowledge thank you!
I am in the same situation as you! Anxiety and difficulty breathing, IBS also. Didnt occur to me that my problem could be due to weak muscles but as i watched the video i was like "Aha!", it suddely made sense. I was so lucky to find this channel.
There are many things I’ve tried to correct my spine and posture, but BY FAR the most effective thing has been anything to do with the breath. Singing lessons and breathwork classes in particular. How we breathe is no joke!
With names like Drunvalo melchizdek and MerKaBa breath work quickly become a light hearted effortless manner of counting while breathing specific mathematical ratios of Fibonacci constant spirals. If you get it you get there very fast and may not notice all the alternate universes you just created and destroyed unknowingly. It's all in your imagination but that is where reality is too. So berathing is drawing in the reality you are in and forming it into the projection of the world as you want it to appear to you.
Singing is proving to really help me too. I could sing easily when I was young, but it got harder and harder over time. Singing lessons are really helping me loosen up, try less, and improve my breathing. Singing, and singing lessons especially, are amazing additions to my healing practices. 5 stars, would recommend!
So this is why my lower back used to hurt whenever I exhaled or tried lying down on my back for so many years? With the help of your channel, I’ve really been researching these last 4 months and have improved my posture and posture-related pains I’ve had for years. I love how you’re helping to change the fitness industry.
“People who have tight psoas muscles often have a… pelvis… and hips” 😂 the very slight pause after pelvis, while probably unintentional, gave me a hearty laugh at the thought of a pelvis being an abnormal occurrence
I have had this pain for three years and stretching only gave minor relief. Thank you for explaining that my posture was wrong. Been noticing in the car I was jutting out my chin too from stress. Thank you for this amazing explanation.
Thanks a lot. I'm struggling with a tight right psoas for years. Stretching is good, walking a lot is better. But, I recently learned about the link between the Psoas and the diaphragm. And that's the point, I have ribs flare and a pelvic tilt. Now, it's going better. Knowledge is the ultimate weapon. Know your body, know the right moves and it will get better. Cheers from France 🇫🇷
L4-L5 modéré L5-S1 bien amoché 29 ans, toujours été sportif. J'ai fait des kinés, ostheos, neurochir, rhumato, la façon de soigner des américains est tellement plus efficace. Ils marchent au résultat vu que le client paye. En général chui pas fan, mais là, merci les ricains ❤️
@@KPac1234 no, just a soft ball or small swiss ball. Working on your adductors is also good. Actually, with psoas issues, you may have several weaknesses such as adductors, medial glutes, hamstring and quads. Weak abs are also associated to psoas issues. The point is to work every muscles in this area, not only focused on the tight psoas
@@jeykosta If one has tight adductors you don’t want to exercise it or contracted the muscle further, I had an overworked tight hamstring and the person said to do hamstring curls and it makes it worse. You don’t make it tighter and worse, that way of thinking, weak = tight, ruins athletes and people that don’t just sit all day
these are the smallest adjustments opening up the deepest spaces, and the breathing technique is a great tool to automatically take you deeper... thank you, buddy...
I really appreciate your channel! I've been dealing with a back injury for the past few months, been to physical therapists and some of them were helpful, but when I told them I can't breathe when I stand, they all kind of shrugged it off. Now I understand why ❤ Thank you so much for your clear and concise explanations!
@@cflederman then I have no clue. All I know from my own experience is that good abs coordinate with the lower back muscles and provide stability in the lower spine. Stability in the lower back leads to more hip mobility, especially the external rotators/hip abductors. If you have both decent erectors and abs, then that lower back stability should be there. If the psoas is your real culprit, mind that there are two obvious sources of "error". First is any synergist being weak, a big synergist to iliopsoas is the quads. From experience, doing lying knee raises released my tense quads. The converse could work, i.e. working quads to relieve the iliopsoas. Second is the antagonists to the iliopsoas, so any hip extensors. If antagonists to the psoas are inactive/weak, the psoas will have to fire way more and stay tight (true for any antagonistic pair). Antagonists to the psoas are glutes, adductors, hamstrings. Another angle is how the body creates hip stability. This is relevant when standing. There are glutes, hamstrings, adductors and abs pulling posteriorly. There are erectors and iliopsoas and quads pulling anteriorly. Obviously there is lateral stability too, but that doesn't seem that relevant when standing. But yeah, the difficulty of standing depends on whether each muscle pulling the hips anteriorly is active and sufficiently strong. And whether each muscle pulling posteriorly is active and sufficiently strong. For example, you can have strong quads and iliopsoas but still fall into PPT if erectors are too weak/inactive. For example, you can have strong glutes and hamstrings but still fall into APT if abs are weak/inactive. If the symptoms are so bad that you are uncomfortable breathing, testing out what exercises lead to eventually solving the problem should be quite straight forward and take little time. You simply do a lot of one exercise and try to find the muscle groups that when trained improve your symptoms quickly. Basically you are looking for a set of exercises that put you on a trend of decreasing the symptoms. Just my two cents on the topic.
@spelgubbe I'm not sure if you even read my comment... I'm recovering from a back injury. Herniated disc. Meaning that all of what you wrote is very nice in theory, but not quite relevant to me at this point in my journey. Of course someone with a herniated disc has trouble standing, and the diaphragm and psoas are tight from trying to overstablize to avoid pain. Anyway, thanks for the input
@@cflederman sorry, I could have deduced that it was a disc issue. I have only ever pulled my back muscles or had overuse issues. Good luck on the recovery.
Thank you so much, Conor! Every couple years my left psoas gets so tight I can barely move. I’m dealing with that right now and this is helping me recover much more quickly!
Hi Conor. I really appreciate the clear and detailed explanation you're able to offer on deeply engrained musculoskeletal asymmetries. The explanations you give have a clarity I've seen no one else match. The thing that gives me doubts about investing more of my time and money in your courses is that I don't see a lot of exercises aimed at rebuilding muscle strength. Or integrating these exercises into daily movement patterns. I have anterior pelvic tilt. I am rotated at the hips to my left hand side. I only started looking into all this stuff because my former hobby of long distance running caused early stage osteoarthritis to develop in my right medial knee compartment. I must have tried two dozen different drills in the past 2.5 years. I've spent thousands on physio appointments. I've worked super hard at my mobility drills. But it often feels like I am baking in problems and muscle compensations. I've never really managed to shift the needle on changing my situation. Could the own your body program help someone in my situation? How do you recommend we also build muscle strength in someone who's glutes have just gone to sleep?
Hey I totally relate to you!! I’m not a runner at all but I have been in pain for over ten years. I have gone to physiotherapy and it didn’t help. Then I went to chiro and that didn’t help. Then still in a lot of pain and diagnosed with fibro after lots of tests. Then still in so much pain years later. Got diagnosed with adhd. Then still in pain after starting physio again. Then got diagnosed with hypermobility. Still in physio and doing my exercises but I’ve taken a break from it. I don’t think he understands my body. I wanna give up it’s so hard. I have doubts also. I have anterior pelvic tilt and my right hip is higher and the entire right side of my body hurts constantly. I have duck foot and CCI so my neck hurts and I have numbness. My QL kills. And no one can help me fix it. My chiro just wanted me to strengthen my lower traps. The chiro told me to pretend there’s a thread and to keep me standing tall lol. I just want to be pain free already. I can’t seem to shift the needle no matter what I do. It affects my sleep so much I can’t sleep. I just want to feel like a normal person that doesn’t feel like a 90 year old. I wonder if the course could help me as well. I don’t even feel my glutes when I hot girl walk or do anything. Ah.
Thank you. Possibly try this as well: Stand. Bite down on your teeth - not too hard, just enough to give a signal through to your jaw. Keep that. Now use your hands to press down (in) on the left side of your diaphragm, gently. Lift your right leg. Breath. Repeat for left leg raised. If this doesn't release something I would be surprised. It has to do with the jaw muscles being connected to the inner ear, which gives you balance. If your brain thinks your off balance, it locks up things like the psoas to "correct" it. This exercise helps your brain determine where your jaw is, and then releases the psoas once the diaphragm relaxes. Kinda like pushing a certain sequence of buttons to reset a remote...
@sianb2977 both of mine are really tight. I kind of want to say my right one is tighter but I think its a strained groin muscle in that side right now. My hips are for sure pulled to the right though.
@@sianb2977 to answer your question further, i do exercises where I pull back on right side and push forward on left. I think that is the correct form for my asymmetry… I think.
If you don't have this problem you'll never know how to communicate what the real fix is. I've been at it for years. Just had a breakthrough a few days ago. Seek to Strengthen your inner abs and glutes. The journey and the work will reveal the rest to you.
My dog... That unemployed bum couldn't afford to even buy himself a toothbrush. 🤣 On a serious note. I love this channel. Conor makes this stuff easy to understand.
I was just sent this video by YT today 31st August 2024 so missed the early bird price on your course. I would be grateful if you could extend the discount offer as just missed it as YT only sent it to me today. I really need your course but cannot afford the full price. Thank you Pam
Oeps! ;( this might explain my (almost) life long one-sided trigger points and nagging pains in my body. I’ll definitely gonna try your exercises out. Thanks a lot
I have done this kind of exercise for the last 7 years it relaxes my spine(scoliosis). My chiropractor and doctor call it internal decompression because i fill my lungs and tighten all my muscles in my mid section before going into fetus position(legs straight). This movement is also combined in a muscle up, and from experience the slower the muscle up the better decompression and pain relief. This will not make your´e spine straight again but it will help you keep it in line.
Very interesting. I just subbed your channel. I was diagnosed with Iliopsoas bursitis after a few MRI's. I couldnt leave the house for 2.5 years except to go to doctor & physio appointments. After lot of physio and cortisone shots I have some improvment, I can at least walk agian, not pain free, but I can walk. I wonder if these exercises would help me at all?
I’m having a lot of psoas issues since 2010 when I tweaked it whilst carrying my dog uphill after she had a stroke. Now my pelvis around my public bone is so tight, I feel my psoas pulling in the right side of my rib cage, and it effects my singing. We have to stay in inhalation when singing (create the acoustic box), and it doesn’t help matters. I’ve been doing your other exercises from your program and have definitely improved. I’ll have to try this, too.
You need to work on your gluteus and abs. Just lay down in bed on the side and push your gluteus forward stay in that position and exhale slowly. I hope that the dog recovered from the stroke
Thanks a lot! I mostly have back pain on my right side. So I assume, in terms of your second exercise in the video, the right side should be shifted downwards, bc that's probably the side with the more tightness, right?
Hey! Your exercise looks a lot like down weighting ski turn initiation. I got in a lot of trouble from that in contrasting international demo teams wedge christy demonstrations . I had to apologize to my training director. I wish I had this biomechanical evidence to support my argument then... which i ultimatly won but still having this truly is a great resource for any one coaching athletes or ski instructors.
Interesting, reaching forward (or upward) with the right hand on the 90/90 supine left hip shift breathing exercise is a nice compliment because it seems like I struggle with serratus anterior activation on that side. (And all the shoulder impingement and instability crap that goes along with that). This PRI stuff is great. Why is it so hard to be disciplined though?
I've been researching my psoas as a possible reason for extended back pain flair-ups I get. It only happens when I've been sedentary for a while or when I exercise regularly. This has been very frustrating because it gets better when I move more, but then I reach a point where I exercise and then get back pain again, which throws me back into sedentary again. I've been to different physio's and none of them so far have been able to holistically solve the problem, but each have contributed to a piece of the puzzle below: 1. I felt a discrepancy in my walking after a jog coming down a hill and had a scan, confirming that I have a leg length discrepancy of about 1cm longer on the right. 2. One physio pointed towards my psoas as a problem and had me do regular myofascial releases with her which alleviated pain almost immediately. 3. One physio pretty much got there after I explained my history to him and he pointed toward my hyperextension of my knees when I walk and stand, noticing possible undiagnosed hyperflexibility, a sway back and weak stabilisers. I'm 196cm tall and overweight. The back pain is exactly around that section where the psoas connects to the spine, to one side, and as I was listening to this standing at my desk I noticed immediate relief when tilting my hips back under my chest by engaging my glutes. I think your video has essentially explained the mechanism to me and I will be trying these exercises along with other core and glute exercise, plus mindfulness of over extension/posture to see if I can finally get rid of this thing that's been hindering me for as long as I can remember!! I was reaching a point of hopelessness and almost resigned to this pain being my fait, but this has given me new motivation 😁 Thank you for putting it out, I will update this comment with progress as I go 😁 Any chance you could give me an indication of what I should expect if I did this twice daily, as suggested? And would you reccomend anything else? Thanks!! I also have plantar fasciitis and tight calves, which I believe to be related to this lower back disfunction. Hopefully it clears up too.
Thank you, Conor. That seems to be a great exercise. Am I supposed to feel a immediate relief? Because I dont. I just feel my side abs working but also that is very subtle. Am I doing it correctly? Another question: I'm interested in your new course. Could I send you a question or two if I cannot make it to the calls? Thanks and take care
This worked for me so freaking well! My hip flexors now feel totally relaxed..,I now realize my diaphragm was having some serious issues. Where can I dig deeper into this condition and more ways to fix it?
Hi Conor. I remember a video where you had a solution for fixing lateral pelvic tilt. Which had an exercise that is almost identical with this one. However, in that other video i had to initiate a hip shift, away from the tight hip. This case, my right. Which is also the side where my psoas and hip flexor is extremely tight. In this current video about tight psoas, i have to hip shift towards the tight psoas, so the other way round… Now i am confused, as what to do? I feel that both my right psoas and hip flexor is tight, but at the same time my right hip is further back than my left. To summarize, should i perform this exercise with my left or right knee pointed further up to the sky? What do you think is best? Thank you.
Hi Conor! Thanks for incredible informations. There is tightness in my left psoas. I feel my left hamstring on fire while performing the exercise. Is this normal or am i doing something wrong?
OMG, I'm 32, I had scoliosis in my lower back all my life and I didn't know why until now!! ..I don't know if it can be fixed at this point, but I understand clearly how it happened and how I can, at least, improve it.
@Connor Harris According to this premise, proponents of apical breathing would tend to experience a downward chain of these biomechanical problems. However, it's still unclear which is the "chicken and the egg"
I'm considering buying your recent shoulder health package and also the beginner's body restoration and symmetry strength training. Is there any overlap of information with this new one? Should i just get the newer ones?
I love your videos but One thing I'm missing is explanation of WHY should I do X,Y . For example why should I hold my arm 60degree ...etc. You tell us do this do that , but it would be much better explaining a reasoning behind it . I can then verify if I'm doing right or not or what it does.
Are there some weightlifting exercises that help too? Something that involves heavy lifting. I always fail to do these exercises that are recommended. I do them once and then I forget how and when to do them. That rehab stuff is always so strange :D Can I not just do something like a deadlift?
Don't forget the upper fibers of the psoas. They are able to flex the lumbar spine. The people who are sitting the whole day mostly lost the flexibility of those upper fibers. They stay permanently in a unlordosis state. And this crushes the discs.
1. If I make hyperventilation (wimhof) before this excerxise, I feel comfortable to stay longer in exhales. Is it beneficial? 2. Can I do slow micro inhales and exhales after I reach maximum exhale? ( This also keeps me more comfortable after reach full exhale)
I went to your website to purchase the Early Bird special for the own your body course in Sunday 8/25, but it was regular priced? I'd like to join the class if you're willing to extend the promo.
I had an implant and implant removal because my femur bone was broken. Now my right hip always tight and also right leg is weaker than other one. I can even wear a socks in right foot without putting my foot on bed or table while sitting 😢 Question is - Will this exercise going to help me to open my hip stiffness ?
But what exactly is the purpose of that exercise? Is it to strengthen Hamstring and obliques? Or just to make your body/brain familiar with that position/pattern?
It's to engage/release the correct muscles when you breathe. Posture and breathe are intrinsically linked, so training your body to breathe properly will naturally realign your posture.
Could be all of the above though it seems a lot more like a kind of "brain and body" training. It's addressing something habitual and connected with breathing.
Conor, can people have flared ribs like you’re describing in this vid along with rounded shoulders? I’m not clear on if that extension negates that. I feel like my rib is extended and pelvis is forward and I also have very rounded shoulders
I didnt do the exercise but I did others by fully exhailing and damn it oppened things up. Like just sitting in a chair and fully exhailing made my ribs crack. So My biggest broblem that was left was to newer fully exhail...😂 This made my day or month!👍
I have now done this for two days, exhailing my stomach of to relax😅, and during last night sleeping my back ribs behind left side lounges felt tight and in morning they popped abit. So this complete exhaill really opens both pelvis and ribcage.🎉
Wich actually brings me to a question wether the lying on your back while doing this is the best position as it might lock the back ribs. I am not lying on hard floor doing this but what ever position I'm in. Just wondering...
Hi Connor, if there is an asymmetry where the left psoas is habitually shortened more than the right side, could this cause lateral lumbar curvature (scoliosis) in one direction. If so, would that be a right to left curvature from anterior view?
![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)
Thank you for watching, everyone! If you want more help with this issue (and many similar postural/movement problems), check out my Beginner Body Restoration Program: go.conorharris.com/bbr-beginner-body-restoration - If you want one-on-one help, check this out to work with us online: www.conorharris.com/online-training
Conor, how would you adress biomechanics scientist, writers and litterature (for example Busquets) that indicate that Psoas tension causes lumbar rectification and not hyperextension? Seems like an inflamed psoas is more commonly causes rectification- psoas pushing the pubis bone backwards ar reflection point, rather than pulling lumbars forward.
Personally im in the it depends camp, it can do both depending of global mechanics :)
Out of all of the Physical rehab channels out there, this is the best.
That makes my day to hear ☺️
Hands down. No other has helped me longterm whatsoever.
100% agree.
Popular doesn’t mean better, and if you’re being honest and haven’t bought the course I smh at it all
Thanks bro
I did the 2nd exercise for right-side only psoas madness. IT FREAKIN' WORKED! No discomfort for the rest of the day. My psoas is fired up again today so I'll do it again but this is awesome.
I thought I had hip, groin, piriformas issues. Nope, just a pain in the butt psoas that has been bothering me for years.
Thank you for this.
Omg! I think this explains why my chronic anxiety \difficulties breathing have not improved despite years of doing de-stress meditations and belly breathing exercises!
! This needs to be explained to everyone treating people with anxiety & panic disorders. Very useful knowledge thank you!
I am in the same situation as you! Anxiety and difficulty breathing, IBS also. Didnt occur to me that my problem could be due to weak muscles but as i watched the video i was like "Aha!", it suddely made sense. I was so lucky to find this channel.
There are many things I’ve tried to correct my spine and posture, but BY FAR the most effective thing has been anything to do with the breath. Singing lessons and breathwork classes in particular. How we breathe is no joke!
With names like Drunvalo melchizdek and MerKaBa breath work quickly become a light hearted effortless manner of counting while breathing specific mathematical ratios of Fibonacci constant spirals. If you get it you get there very fast and may not notice all the alternate universes you just created and destroyed unknowingly. It's all in your imagination but that is where reality is too. So berathing is drawing in the reality you are in and forming it into the projection of the world as you want it to appear to you.
For me was RKC plank and hollow body
Bro is Not even a doctor and posture IS overrated AS many have printed Out already
U dumb?@@JButterZJ
Singing is proving to really help me too. I could sing easily when I was young, but it got harder and harder over time. Singing lessons are really helping me loosen up, try less, and improve my breathing. Singing, and singing lessons especially, are amazing additions to my healing practices. 5 stars, would recommend!
finally someone who GIVE THE BIG PICTURE that helps us understand WHY !!!!!! we are doing what you are asking us to do GREAT EXPLANATION !!!!!!!!!
So this is why my lower back used to hurt whenever I exhaled or tried lying down on my back for so many years? With the help of your channel, I’ve really been researching these last 4 months and have improved my posture and posture-related pains I’ve had for years. I love how you’re helping to change the fitness industry.
“People who have tight psoas muscles often have a… pelvis… and hips”
😂 the very slight pause after pelvis, while probably unintentional, gave me a hearty laugh at the thought of a pelvis being an abnormal occurrence
Lmao didn’t catch this but yes in retrospect this is comical
haha. same.
@@conorharris really thank you for being here!
came looking to see if anyone else had a "wait, if they have tight PSOAS they have a PELVIS?!? Say it ain't so!!" moment
He probably meant “tilted pelvis” (APT).
Go to 4:16 to skip all the preamble and see the exercise.
Hero
Thanks bub
Thanks!
Unfathomably BASED
I have had this pain for three years and stretching only gave minor relief. Thank you for explaining that my posture was wrong. Been noticing in the car I was jutting out my chin too from stress. Thank you for this amazing explanation.
Same or similar experience..
Wow, that has really helped with 1 session. Had low back pain for over a year. Thank you.
Thanks a lot. I'm struggling with a tight right psoas for years. Stretching is good, walking a lot is better.
But, I recently learned about the link between the Psoas and the diaphragm.
And that's the point, I have ribs flare and a pelvic tilt.
Now, it's going better.
Knowledge is the ultimate weapon.
Know your body, know the right moves and it will get better.
Cheers from France 🇫🇷
L4-L5 modéré
L5-S1 bien amoché
29 ans, toujours été sportif. J'ai fait des kinés, ostheos, neurochir, rhumato, la façon de soigner des américains est tellement plus efficace.
Ils marchent au résultat vu que le client paye.
En général chui pas fan, mais là, merci les ricains ❤️
@@ivan3734 c'est clair. J'utilise pas mal les vidéos du Dr. Michael Rowe de Spinecare, franchement efficace
If psoas is tight are you going to put a dumbbell in between legs like in the video? It will aggravate it
@@KPac1234 no, just a soft ball or small swiss ball. Working on your adductors is also good.
Actually, with psoas issues, you may have several weaknesses such as adductors, medial glutes, hamstring and quads.
Weak abs are also associated to psoas issues.
The point is to work every muscles in this area, not only focused on the tight psoas
@@jeykosta If one has tight adductors you don’t want to exercise it or contracted the muscle further, I had an overworked tight hamstring and the person said to do hamstring curls and it makes it worse. You don’t make it tighter and worse, that way of thinking, weak = tight, ruins athletes and people that don’t just sit all day
kinda crazy how every time something flares up, a spot-on conor video pops into my feed. like the alg is looking out for me ha
😁😁😁
The datamine is strong.
Yea...the algo can even read thoughts, so, be careful
Same, grace is happening 🙏
these are the smallest adjustments opening up the deepest spaces, and the breathing technique is a great tool to automatically take you deeper... thank you, buddy...
I absolutely needed this. My hips have been so tight, and I couldn't figure out why. I'm trying this ASAP, thanks!
I pray that this man gets paid to share all of this information. He is such a blessing to sooooo many! Thank you! 🙌🏾😭🫶🏾
See this exercise the first time and my back is yelling "Do that for me!" Best explanation I have ever seen. Thanks for sharing!
Thanks for all that you do Conor! It’s greatly appreciated! 👍
My pleasure! Truly
Incredibly thorough attention to detail. Thank you so much!
Are u a PT? You are the best one, if so. Great information. Thanks for sharing.
I really appreciate your channel! I've been dealing with a back injury for the past few months, been to physical therapists and some of them were helpful, but when I told them I can't breathe when I stand, they all kind of shrugged it off. Now I understand why ❤ Thank you so much for your clear and concise explanations!
from my experience, trouble breathing when walking and painful back was weak abs. I did crunches. Saw results in a week.
@@spelgubbe hmm... I'm a pilates teacher, I don't think that's it lol
@@cflederman then I have no clue. All I know from my own experience is that good abs coordinate with the lower back muscles and provide stability in the lower spine. Stability in the lower back leads to more hip mobility, especially the external rotators/hip abductors. If you have both decent erectors and abs, then that lower back stability should be there. If the psoas is your real culprit, mind that there are two obvious sources of "error". First is any synergist being weak, a big synergist to iliopsoas is the quads. From experience, doing lying knee raises released my tense quads. The converse could work, i.e. working quads to relieve the iliopsoas.
Second is the antagonists to the iliopsoas, so any hip extensors. If antagonists to the psoas are inactive/weak, the psoas will have to fire way more and stay tight (true for any antagonistic pair). Antagonists to the psoas are glutes, adductors, hamstrings.
Another angle is how the body creates hip stability. This is relevant when standing. There are glutes, hamstrings, adductors and abs pulling posteriorly. There are erectors and iliopsoas and quads pulling anteriorly. Obviously there is lateral stability too, but that doesn't seem that relevant when standing. But yeah, the difficulty of standing depends on whether each muscle pulling the hips anteriorly is active and sufficiently strong. And whether each muscle pulling posteriorly is active and sufficiently strong.
For example, you can have strong quads and iliopsoas but still fall into PPT if erectors are too weak/inactive.
For example, you can have strong glutes and hamstrings but still fall into APT if abs are weak/inactive.
If the symptoms are so bad that you are uncomfortable breathing, testing out what exercises lead to eventually solving the problem should be quite straight forward and take little time. You simply do a lot of one exercise and try to find the muscle groups that when trained improve your symptoms quickly. Basically you are looking for a set of exercises that put you on a trend of decreasing the symptoms.
Just my two cents on the topic.
@spelgubbe I'm not sure if you even read my comment... I'm recovering from a back injury. Herniated disc. Meaning that all of what you wrote is very nice in theory, but not quite relevant to me at this point in my journey. Of course someone with a herniated disc has trouble standing, and the diaphragm and psoas are tight from trying to overstablize to avoid pain. Anyway, thanks for the input
@@cflederman sorry, I could have deduced that it was a disc issue. I have only ever pulled my back muscles or had overuse issues. Good luck on the recovery.
The only time I want my algorithm to listen to my conversations is to get the perfect Connor videos.
I discovered this channel when it had only 100 subs,Quality didn't drop at all.
Thank you so much, Conor! Every couple years my left psoas gets so tight I can barely move. I’m dealing with that right now and this is helping me recover much more quickly!
Hi Conor. I really appreciate the clear and detailed explanation you're able to offer on deeply engrained musculoskeletal asymmetries. The explanations you give have a clarity I've seen no one else match. The thing that gives me doubts about investing more of my time and money in your courses is that I don't see a lot of exercises aimed at rebuilding muscle strength. Or integrating these exercises into daily movement patterns. I have anterior pelvic tilt. I am rotated at the hips to my left hand side. I only started looking into all this stuff because my former hobby of long distance running caused early stage osteoarthritis to develop in my right medial knee compartment. I must have tried two dozen different drills in the past 2.5 years. I've spent thousands on physio appointments. I've worked super hard at my mobility drills. But it often feels like I am baking in problems and muscle compensations. I've never really managed to shift the needle on changing my situation. Could the own your body program help someone in my situation? How do you recommend we also build muscle strength in someone who's glutes have just gone to sleep?
Hey I totally relate to you!! I’m not a runner at all but I have been in pain for over ten years. I have gone to physiotherapy and it didn’t help. Then I went to chiro and that didn’t help. Then still in a lot of pain and diagnosed with fibro after lots of tests. Then still in so much pain years later. Got diagnosed with adhd. Then still in pain after starting physio again. Then got diagnosed with hypermobility. Still in physio and doing my exercises but I’ve taken a break from it. I don’t think he understands my body. I wanna give up it’s so hard. I have doubts also. I have anterior pelvic tilt and my right hip is higher and the entire right side of my body hurts constantly. I have duck foot and CCI so my neck hurts and I have numbness. My QL kills. And no one can help me fix it. My chiro just wanted me to strengthen my lower traps. The chiro told me to pretend there’s a thread and to keep me standing tall lol. I just want to be pain free already. I can’t seem to shift the needle no matter what I do. It affects my sleep so much I can’t sleep. I just want to feel like a normal person that doesn’t feel like a 90 year old. I wonder if the course could help me as well. I don’t even feel my glutes when I hot girl walk or do anything. Ah.
Thank you. Possibly try this as well:
Stand. Bite down on your teeth - not too hard, just enough to give a signal through to your jaw. Keep that. Now use your hands to press down (in) on the left side of your diaphragm, gently. Lift your right leg. Breath. Repeat for left leg raised. If this doesn't release something I would be surprised. It has to do with the jaw muscles being connected to the inner ear, which gives you balance. If your brain thinks your off balance, it locks up things like the psoas to "correct" it. This exercise helps your brain determine where your jaw is, and then releases the psoas once the diaphragm relaxes. Kinda like pushing a certain sequence of buttons to reset a remote...
Yeah wow that's great advice too
Thanks Conor! I've pretty much fixed my back pain, but the random daily psoas pain continues so hopefully this helps.
I get much more out of this exercise compared to the laying on bench and foam roll under hamstrings one. Thanks for sharing
You're so welcome!
Did you have one tight psoas or both? Im trying to figure out if I have one side thats tight which leg I need to pull downwards ok second exercise
@sianb2977 both of mine are really tight. I kind of want to say my right one is tighter but I think its a strained groin muscle in that side right now. My hips are for sure pulled to the right though.
@@sianb2977 to answer your question further, i do exercises where I pull back on right side and push forward on left. I think that is the correct form for my asymmetry… I think.
I just did one breathing cicle this morning, and my paoas started to release so hard, my posture is nearly perfect now, thanks!
If you don't have this problem you'll never know how to communicate what the real fix is. I've been at it for years. Just had a breakthrough a few days ago. Seek to Strengthen your inner abs and glutes. The journey and the work will reveal the rest to you.
I'm on the journey - what do I do for glutes brother?
@@thehoddler812Rx is for hip thrusts everywhere you go brother
Don't forget that upper trunk strength. Weakness there causes compensation and injury of the lower trunk.
What are inner abs?
@@ryandelaney5842 prolly means the transverse abs
Holy shit thank you! The one sided psoas tightness has been messing my whole body up! Really appreciate it! ❤❤❤
Great news on your new course. Sounds like a great way to get to know your body and fix the issues that affect our bodies so often. Thx Connor ❤l
It’s going to be game-changing! Thanks for the support 🙂
Πρώτη φορά παρακολούθησα αυτό το video κ μου άρεσε πολύ νομίζω εάν παρακολουθώ τα video σας θα με βοηθήσουν στον πόνο της μέσης ευχαριστώ πολύ...
This guy always addresses the cause of these issues. I love his exercises they massively help me
My dog... That unemployed bum couldn't afford to even buy himself a toothbrush. 🤣
On a serious note. I love this channel. Conor makes this stuff easy to understand.
Hahah what a mooch. Appreciate it
I thought I was the only one with a pelvis! (But seriously, great vid. Already helping with my hip pain).
I cannot wait to book my online consultation with Trevor. He’s gonna have quite the challenge figuring out what’s wrong with me 🤣
Many thanks 👍. No hip flexing!
Love this new style for yall''s videos, better for gen pop.
Yawls videos are mostly found in sailing craft with a second mast behind the rudder.
@@briseboy huh
I was just sent this video by YT today 31st August 2024 so missed the early bird price on your course. I would be grateful if you could extend the discount offer as just missed it as YT only sent it to me today. I really need your course but cannot afford the full price. Thank you Pam
I did not get it until late September.
Who sent you here to save us!?? 😅 I feel like you are making some lifelong supporters here.
Oeps! ;( this might explain my (almost) life long one-sided trigger points and nagging pains in my body. I’ll definitely gonna try your exercises out. Thanks a lot
Thank you very much for your amazing video!!
thank you so much!
Finding out that both hips (femur/pelvis) indeed Flex
As to the the femur ER AND IR as to the pelvis AFIR AFER . Is mind blowing !
This is a really good channel! Damn!
Hey Connor, what's your take on the Pso-Rite? Thanks!
This kind of exercise saved me from years of unbelievable pain, try it
skincare routine reveal please!!!
I have done this kind of exercise for the last 7 years it relaxes my spine(scoliosis). My chiropractor and doctor call it internal decompression because i fill my lungs and tighten all my muscles in my mid section before going into fetus position(legs straight). This movement is also combined in a muscle up, and from experience the slower the muscle up the better decompression and pain relief.
This will not make your´e spine straight again but it will help you keep it in line.
5:49 I am also going to try this exercise. But yeah, controlling excessive anterior pelvic tilt is my daily (posture) challenge. Thanks!
Such good movement. Thank you
Very interesting. I just subbed your channel. I was diagnosed with Iliopsoas bursitis after a few MRI's. I couldnt leave the house for 2.5 years except to go to doctor & physio appointments. After lot of physio and cortisone shots I have some improvment, I can at least walk agian, not pain free, but I can walk. I wonder if these exercises would help me at all?
I’m having a lot of psoas issues since 2010 when I tweaked it whilst carrying my dog uphill after she had a stroke. Now my pelvis around my public bone is so tight, I feel my psoas pulling in the right side of my rib cage, and it effects my singing. We have to stay in inhalation when singing (create the acoustic box), and it doesn’t help matters. I’ve been doing your other exercises from your program and have definitely improved. I’ll have to try this, too.
Thank you for sharing your story❤
You need to work on your gluteus and abs.
Just lay down in bed on the side and push your gluteus forward stay in that position and exhale slowly.
I hope that the dog recovered from the stroke
Thanks yuo so much conor 🙏❤️🔥🙏
I love you're videos
☺️🥰😍🥰☺️
God Bless You🙏☺️🙏
Exercise instructions
4:15 For both sides tight
7:22 For one side thight
Thanks a lot! I mostly have back pain on my right side. So I assume, in terms of your second exercise in the video, the right side should be shifted downwards, bc that's probably the side with the more tightness, right?
Hey! Your exercise looks a lot like down weighting ski turn initiation. I got in a lot of trouble from that in contrasting international demo teams wedge christy demonstrations . I had to apologize to my training director. I wish I had this biomechanical evidence to support my argument then... which i ultimatly won but still having this truly is a great resource for any one coaching athletes or ski instructors.
Great job! Thanks a lot.
Thank you. You expain it well.
Interesting, reaching forward (or upward) with the right hand on the 90/90 supine left hip shift breathing exercise is a nice compliment because it seems like I struggle with serratus anterior activation on that side. (And all the shoulder impingement and instability crap that goes along with that).
This PRI stuff is great. Why is it so hard to be disciplined though?
Than you for this 🙏🙏🙏
I've been researching my psoas as a possible reason for extended back pain flair-ups I get. It only happens when I've been sedentary for a while or when I exercise regularly. This has been very frustrating because it gets better when I move more, but then I reach a point where I exercise and then get back pain again, which throws me back into sedentary again. I've been to different physio's and none of them so far have been able to holistically solve the problem, but each have contributed to a piece of the puzzle below:
1. I felt a discrepancy in my walking after a jog coming down a hill and had a scan, confirming that I have a leg length discrepancy of about 1cm longer on the right.
2. One physio pointed towards my psoas as a problem and had me do regular myofascial releases with her which alleviated pain almost immediately.
3. One physio pretty much got there after I explained my history to him and he pointed toward my hyperextension of my knees when I walk and stand, noticing possible undiagnosed hyperflexibility, a sway back and weak stabilisers.
I'm 196cm tall and overweight. The back pain is exactly around that section where the psoas connects to the spine, to one side, and as I was listening to this standing at my desk I noticed immediate relief when tilting my hips back under my chest by engaging my glutes. I think your video has essentially explained the mechanism to me and I will be trying these exercises along with other core and glute exercise, plus mindfulness of over extension/posture to see if I can finally get rid of this thing that's been hindering me for as long as I can remember!! I was reaching a point of hopelessness and almost resigned to this pain being my fait, but this has given me new motivation 😁 Thank you for putting it out, I will update this comment with progress as I go 😁 Any chance you could give me an indication of what I should expect if I did this twice daily, as suggested? And would you reccomend anything else? Thanks!! I also have plantar fasciitis and tight calves, which I believe to be related to this lower back disfunction. Hopefully it clears up too.
By the way, just about everyone has a leg length discrepancy at last that 1 cm.
Even professional ballet dancers.
Thank you, Conor. That seems to be a great exercise. Am I supposed to feel a immediate relief? Because I dont. I just feel my side abs working but also that is very subtle. Am I doing it correctly?
Another question: I'm interested in your new course. Could I send you a question or two if I cannot make it to the calls? Thanks and take care
Great content, much thanks🎉
Omg you are so amazing, everyone should pay for watching your video, why are you doing this for free ?
because YT pays him too... so, like, share and subscribe for more ;) not all of us have 150$, but feel free to reward him, its a nice gesture!
Can you do video how to fix swayback posture, your videos are great
This worked for me so freaking well! My hip flexors now feel totally relaxed..,I now realize my diaphragm was having some serious issues. Where can I dig deeper into this condition and more ways to fix it?
Hi Conor. I remember a video where you had a solution for fixing lateral pelvic tilt. Which had an exercise that is almost identical with this one. However, in that other video i had to initiate a hip shift, away from the tight hip. This case, my right. Which is also the side where my psoas and hip flexor is extremely tight.
In this current video about tight psoas, i have to hip shift towards the tight psoas, so the other way round…
Now i am confused, as what to do? I feel that both my right psoas and hip flexor is tight, but at the same time my right hip is further back than my left.
To summarize, should i perform this exercise with my left or right knee pointed further up to the sky? What do you think is best?
Thank you.
Exercise instructions start at 4:15
Hi Conor! Thanks for incredible informations. There is tightness in my left psoas. I feel my left hamstring on fire while performing the exercise. Is this normal or am i doing something wrong?
This is gold
Course looks good. Less than 150 too. Sounds good
Hey Connor, Do you have any videos on elbow pain? I’ve been dealing with this issue for a year now. Any advice would be appreciated.
OMG, I'm 32, I had scoliosis in my lower back all my life and I didn't know why until now!!
..I don't know if it can be fixed at this point, but I understand clearly how it happened and how I can, at least, improve it.
@Connor Harris According to this premise, proponents of apical breathing would tend to experience a downward chain of these biomechanical problems. However, it's still unclear which is the "chicken and the egg"
I'm considering buying your recent shoulder health package and also the beginner's body restoration and symmetry strength training. Is there any overlap of information with this new one? Should i just get the newer ones?
Very useful video! Early Bird price stated in video for the course however is not offered at checkout. Is there meant to be a code to use for it?
It expired yesterday unfortunately. But the regular price is still great!
@@conorharris I agree :-) that it is a great price! But less so paying with Australian dollars 😬
Thank you kind sir. 👊🤓
I love your videos but One thing I'm missing is explanation of WHY should I do X,Y . For example why should I hold my arm 60degree ...etc. You tell us do this do that , but it would be much better explaining a reasoning behind it . I can then verify if I'm doing right or not or what it does.
Are there some weightlifting exercises that help too? Something that involves heavy lifting. I always fail to do these exercises that are recommended. I do them once and then I forget how and when to do them. That rehab stuff is always so strange :D Can I not just do something like a deadlift?
That's my concern as well
Don't forget the upper fibers of the psoas. They are able to flex the lumbar spine.
The people who are sitting the whole day mostly lost the flexibility of those upper fibers. They stay permanently in a unlordosis state. And this crushes the discs.
When is the course gonna be open again?
Video starts at 4:20. You are welcome
Connor is there a way to discuss whether the course is for me. I need a bit of guidance to commit. Thanks.
Thank you!
1. If I make hyperventilation (wimhof) before this excerxise, I feel comfortable to stay longer in exhales. Is it beneficial?
2. Can I do slow micro inhales and exhales after I reach maximum exhale? ( This also keeps me more comfortable after reach full exhale)
what are your thoughts on dns stars (dynamic neuromuscular stabilization)?
Dang it! Just saw this video ( 8 days after post) and missed early bird. Any chance you can offer that price still? ( Today 8/30/24)
I’m curious what the early bird price was cause I just saw this at 3 am too!!!
Testing them right away.
First day of doing this, I'll come back with news
I went to your website to purchase the Early Bird special for the own your body course in Sunday 8/25, but it was regular priced? I'd like to join the class if you're willing to extend the promo.
@conorharris Is it the tight side shifting up or the other side?
Yes yes this is it!!
I had an implant and implant removal because my femur bone was broken. Now my right hip always tight and also right leg is weaker than other one. I can even wear a socks in right foot without putting my foot on bed or table while sitting 😢
Question is - Will this exercise going to help me to open my hip stiffness ?
That's terrible I'm sorry 😢. How did this happen?
Farting accident
@@masonmalaguti3463 I fel down from 2 floor .
Why u do this poor bastard like that wow
@@masonmalaguti3463 fell down from First floor .
20 or 30 or 40 years and more to build happy body (Start) don't stop
thanks, this is me 100%
Genius 😊
But what exactly is the purpose of that exercise? Is it to strengthen Hamstring and obliques? Or just to make your body/brain familiar with that position/pattern?
That's what I thought, been laughing at people saying how clear and precise he is
It's to engage/release the correct muscles when you breathe. Posture and breathe are intrinsically linked, so training your body to breathe properly will naturally realign your posture.
Thanks for clearing that up. I will try again. @@Jamie-c6j
Could be all of the above though it seems a lot more like a kind of "brain and body" training. It's addressing something habitual and connected with breathing.
Conor, can people have flared ribs like you’re describing in this vid along with rounded shoulders? I’m not clear on if that extension negates that. I feel like my rib is extended and pelvis is forward and I also have very rounded shoulders
I didnt do the exercise but I did others by fully exhailing and damn it oppened things up. Like just sitting in a chair and fully exhailing made my ribs crack. So My biggest broblem that was left was to newer fully exhail...😂 This made my day or month!👍
I have now done this for two days, exhailing my stomach of to relax😅, and during last night sleeping my back ribs behind left side lounges felt tight and in morning they popped abit. So this complete exhaill really opens both pelvis and ribcage.🎉
Wich actually brings me to a question wether the lying on your back while doing this is the best position as it might lock the back ribs. I am not lying on hard floor doing this but what ever position I'm in. Just wondering...
Hi Connor, if there is an asymmetry where the left psoas is habitually shortened more than the right side, could this cause lateral lumbar curvature (scoliosis) in one direction. If so, would that be a right to left curvature from anterior view?