This has been super helpful! Always thought my hip flexors were tight but they are weak. I feel like I can walk better after doing these exercises. Thanks!
Good idea using a dumbbell, I’ve seen other videos that recommend ankle weights but ankle weights sounds like it would hurt my knee from hanging a weight at the end like that , another plus with your way is I won’t have to buy those weights when a I have a variety of dumbbells and kettlebells, I did your test and it seems my psoas is somewhat strong, the pain was from it being tight but I will continue the exercises to get a little stronger
Weak hip flexor, complicated by gluteal tendonopathy, limits range of motion and makes it painful and trickier to rehab. Don't forget the bulging disc sciatica, making it close to impossible to do any therapy at all. But, slowly I turn, step by step, inch by inch...
Can walking actually strengthen the psoas. If so, is there a specific way to walk. “PSOAS Exercises sitting in a computer chair” I swing my knee out and activate the psoas. I push with my hand against my leg and try to lift the foot up... I do this every 15 mins, my alarm goes off. Every 60 mins I get up and do a routine in the corner of the room... works good. If it’s not sports it’s Computer chair Pilots.... funny thing is... the sports injuries seem to heal faster... Go figure... Thanks for the video
I can’t stand on one leg never mind lift all the way never mind hold it 😅 I’ve been stretching for 20 years not strengthening 33 y chronic back hip pain. I’ll update you in a month. See if I have a new life!
Good way to check if psoas is overstretched and weak - lie down on flat and high surface so you butt would be on it and hips could fall down. Bend your legs 90 degrees then pull one leg closer to the chest and hold with 2 arms. Other leg should be hanging down from the height with 90 degree in the knee. When psoas is normal - leg (the one which you don’t hold) will fall at a small degree down, if it’s too tight it will not fall and will keep leg higher then the surface you are on. But if your leg fell down a lot, that’s a sign your psoas just can’t hold the leg.
Not really a good way to check it. Overstretched psoas will be. Very tight and if you do Thomas test your leg will be very high which can make you think it’s short but it’s not. Basically weak and long psoas gonna always create a lot of problems around the hip like hip impingement (snapping hip syndrome) and discomfort in low back (hyper extension aka anterior pelvic tilt) psoas is posteriory tilter and prevent excessive anterior pelvic tilt
Oddly enough, specifically targeting my hip flexors irritates my (left side) SI joint. As do exercises that focus on the glutes, like bridges and bird dogs. I don't know what my problem is, but it's driving me nuts.
Have been struggling with my right psoas for 2 yr. Last 6 month i strain it twice, not evene on sports. Just cycling from gym and emptying washing machine. I gonna try this but think i need to start with just one set cuz im so weak right know
Love to see a comparison of that tool against the Hip Hook - hopefully they’ll send you one 😀 How would you compare a single leg squat against the hip thrust for runners? Great video btw, cheers 👍
Thanks for the channel. Very enlightening. I sit a lot and recently the poas, I assume, aches and am a little stiff when I stand up after sitting. Your strengthening exercise of deep flexion is at 90 degrees, right? I not sure I understand how that helps because when we sit isn't that at 90 degree?
I believe it is higher than 90º cause you bring the knees closer to the chest. The similarity of the hip being flexed @ sitting & while making the exercise he demonstrated is "naked eye" similarity. The difference is you're raising the knee & holding it there against gravity in the exercise -which we don't do while seated.
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Thank you for this video. I don’t think people realize how important it is to strengthen, and not stretch an already weak muscle.
I do have psoas issues and it does hurt a lot - thank you very much.
This has been super helpful! Always thought my hip flexors were tight but they are weak. I feel like I can walk better after doing these exercises. Thanks!
Your explanations are awesome! I was not sure if I need to stretch or strengthen. My pelvis does tilt forward so you answered my question.
Your teachings are the best, thanks Blake.
excellent! So nice to see such a practical way to strengthen the iliopsoas in standing! Thank you!
This was one of the best videos I have found for my hip paint!
Thanks brother. Exactly what I needed. I can tell from the Iso test that my hip flexors are weak. All the small muscle groups matter.
Good idea using a dumbbell, I’ve seen other videos that recommend ankle weights but ankle weights sounds like it would hurt my knee from hanging a weight at the end like that , another plus with your way is I won’t have to buy those weights when a I have a variety of dumbbells and kettlebells, I did your test and it seems my psoas is somewhat strong, the pain was from it being tight but I will continue the exercises to get a little stronger
Weak hip flexor, complicated by gluteal tendonopathy, limits range of motion and makes it painful and trickier to rehab. Don't forget the bulging disc sciatica, making it close to impossible to do any therapy at all. But, slowly I turn, step by step, inch by inch...
Wow. Thank you Jesus I found this video. I have never seen that last exercise but I will definitely have to incorporate that in my regimen. Shalom!
Can walking actually strengthen the psoas. If so, is there a specific way to walk.
“PSOAS Exercises sitting in a computer chair”
I swing my knee out and activate the psoas. I push with my hand against my leg and try to lift the foot up...
I do this every 15 mins, my alarm goes off.
Every 60 mins I get up and do a routine in the corner of the room...
works good.
If it’s not sports it’s Computer chair Pilots.... funny thing is... the sports injuries seem to heal faster...
Go figure...
Thanks for the video
No cause the psoas only activates after 90 degrees flexion. Kicking a soccer ball or putting a football works
Good stuff, Blake!
Fantastic finally a simple but effective exercise
That 3rd one is great.
I can’t stand on one leg never mind lift all the way never mind hold it 😅
I’ve been stretching for 20 years not strengthening
33 y chronic back hip pain. I’ll update you in a month. See if I have a new life!
How's it going now?
I have ankle weights. I'm going to give it a go. Left side fine, right side hurts to flex.
Exercises at home got more easier
Great video. I broke my left hip. I would like to see more exercises
Hey Blake, would weak hip flexors = inability to properly hinge?
Thanks for the great free content! ❤
Greatly explained
Who is this guy
Love the dumbell on top option, now I don't have to buy other equipment or rig up some kind of strapped together weight option around the foot.
Very good your explanation! Thank you
Thanks
Good way to check if psoas is overstretched and weak - lie down on flat and high surface so you butt would be on it and hips could fall down. Bend your legs 90 degrees then pull one leg closer to the chest and hold with 2 arms. Other leg should be hanging down from the height with 90 degree in the knee. When psoas is normal - leg (the one which you don’t hold) will fall at a small degree down, if it’s too tight it will not fall and will keep leg higher then the surface you are on. But if your leg fell down a lot, that’s a sign your psoas just can’t hold the leg.
Not really a good way to check it. Overstretched psoas will be. Very tight and if you do Thomas test your leg will be very high which can make you think it’s short but it’s not. Basically weak and long psoas gonna always create a lot of problems around the hip like hip impingement (snapping hip syndrome) and discomfort in low back (hyper extension aka anterior pelvic tilt) psoas is posteriory tilter and prevent excessive anterior pelvic tilt
thanks for the video
Oddly enough, specifically targeting my hip flexors irritates my (left side) SI joint. As do exercises that focus on the glutes, like bridges and bird dogs. I don't know what my problem is, but it's driving me nuts.
Actually mine is the opposite..i have a tendency to lean forward. Almost like the the hip flexors are shortened rather than stretched.
Guerilla Zen Fitness 👍😎✊
Great thanks!
Great tips. 20 yrs of physical therapy nobody has addressed this. Smdh.
Thank you
If I have no strength in one leg to even lift my knee is there any way to slowly strengthen my muscles?
Air quotes are strong with this one
I can hold the leg up, but it hurts - I can just put my finger on that spot - on one leg only. Stretch or strengthen?
When doing this my hip clunks on the way down. Should I stop? Ammend the exercise? Or do something else first? Thanks
What if only one side is weak?
I have a twisted pelvis, and the right hip clonks, is that weak sign
00686 Grover Underpass
Isn't your lumbar spine also flexing? Hip flexion should be accompanied by lumbar extension for full femur ROM above 90⁰. Doesn't it?
I get a shake in my lower back when doing the dynamic extensions. Should I keep going? What could it be?
Ortiz Unions
Have been struggling with my right psoas for 2 yr. Last 6 month i strain it twice, not evene on sports. Just cycling from gym and emptying washing machine.
I gonna try this but think i need to start with just one set cuz im so weak right know
Hi Blake, I need to strengthen hip flexor. I am not able to flex as high as you. Is it OK even if I go half way in flex to start with?
Hi! Its ok, dont worry. Everybody starts somewhere. The key is progressive overload, recovery, and consistency! You will progress in no time.
I don't have any strength to pull them up
Better to use bands, around the foot while lying on back. Far end of band is tied down. Then “March” with knee to chest as you show. Also monkeyfeet.
Love to see a comparison of that tool against the Hip Hook - hopefully they’ll send you one 😀 How would you compare a single leg squat against the hip thrust for runners? Great video btw, cheers 👍
Hi ,should I strengthen my psoas if my one side glute is weak and my harmstring and low back feel sore(also on one side only)?
What is the price if I want coaching?
Hanging leg raises
Very basic indeed.
What word is he saying @5:43?
I had to turn on the closed captioning for this. Apparently he is saying “Try this out.”
"...try this out..."
👍🙏
Half of video talking. Why don't you just make an exercises
Agnieszka just dawno tutaj nie mieszka
Beard looking Muslim-like there dude!
99% speak 1% exercise
For me the best exercise is the reverse squat with cable, you can add weight and measure your progress. kneesovertoesguy explains it
Thanks for the channel. Very enlightening. I sit a lot and recently the poas, I assume, aches and am a little stiff when I stand up after sitting. Your strengthening exercise of deep flexion is at 90 degrees, right? I not sure I understand how that helps because when we sit isn't that at 90 degree?
I believe it is higher than 90º cause you bring the knees closer to the chest.
The similarity of the hip being flexed @ sitting & while making the exercise he demonstrated is "naked eye" similarity.
The difference is you're raising the knee & holding it there against gravity in the exercise -which we don't do while seated.