Tight Psoas? Don't Stretch, Do These 5 Key Exercises [FOLLOW ALONG]
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- เผยแพร่เมื่อ 7 มิ.ย. 2024
- If your psoas feels tight, stretching won't solve it. It's tight because it's weak. Follow along with Coach E and do this quick strengthening routine together.
If you want the science behind these exercises to strengthen and lengthen your psoas muscles, watch the original video below. It also has the exercises slowed down if you prefer to take a little more time to really get the cues right. This is the follow-along version, so it'll skip right over the theory and take you straight to the exercises. It's a new format we're trying, so we'd love to hear what you think in the comments!
For the first exercise, you'll need an exercise ball and something to weigh it down to help break up any tension in the muscle. You'll also need a convenient wall to lean against and a weight (Coach E is using a 15-lb weight, but use what makes sense for you.) Finally, if you have a resistance band that you can wrap around your ankle, great. If you don't, body weight is 100% OK.
If you feel better after following Coach E's instructions on this routine, tap the like, subscribe, and notify buttons. You'll be the first to know about new routines and tips that will help you move freely and without pain for life.
IN THIS VIDEO
00:00 - Intro
01:29 - ASMR: Iliopsoas
03:45 - Standing Glute Contraction
05:00 - Standing Slumpy Psoas
08:35 - Side-Lying Hip Extension ERE
11:40 - Front Support Hip Flexion w/Band
14:15 - Routine details and next steps
RESOURCES AND LINKS MENTIONED
You Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead] : • Your Psoas Isn't Just ...
Hip Pain Solution: www.precisionmovement.coach/h... - restores hip pocket centration, easing hip pain, delaying replacement surgery, and helping to counteract sitting; designed with different exercises for different tiers of pain
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition. - 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)
Original video explaining science behind this routine: th-cam.com/video/h_srhkcJxAY/w-d-xo.html
01:29 - ASMR: Iliopsoas
03:45 - Standing Glute Contraction
05:00 - Standing Slumpy Psoas
08:35 - Side-Lying Hip Extension ERE
11:40 - Front Support Hip Flexion w/Band
14:15 - Routine details and next steps
What are those weights called?
I like the new format. It’s much easier to follow along the first time. After leaned then won’t need to follow video. Much better for actual workouts!
Glad you appreciate this one! :)
absolutely love the follow-along style Coach E, you have the best content on the internet! it's incredible stuff, especially because you focus on transfer to sport
I appreciate that!
Thanks so much for following along and commenting.
We are here if you ever need more advice or assistance :)
- Coach Joshua, Team PM
Love the new format.
Thank you :)
Really like this format!!! Very clear and easier to follow along while paying attention to the specifics! Thank you!!!
Glad you like it!
Thanks for trying it out and letting us know :)
- Coach Joshua, Team PM
I'm going to watch this 2 more times then do a follow-along workout with it today. I've been working the psoas for several months in static (isometric) holds with limited improvement. This gives me something to incorporate that takes me further, I believe. Symptoms are old (insanely severe lower back ... pain) that have disappeared 3+ years ago but am stuck with lingering one-sided groin pain. I won't give up. Thank you for this, Coach E!
Hi and thanks for watching.
Your plan is great and we are so happy that you are adding it to your regimen.
Let us know how it goes :)
- Coach Joshua, Team PM
It’s great! Thank you!
Glad you like it! :)
Love this follow-along!
Glad to read that!
Thanks Eric, as a developer that pass a lot of time in a sitting position I suffer of tight and weak psoas and APT. This is one of the few routines and exercise that I found quite useful for addressing those issues
So happy that our content is helping you out!
Let us know if you ever need more advice or assistance :)
- Coach Joshua, Team PM
I like this format very much. I also like it without music better than with.
Great feedback, thanks!
Hey Eric, I look forward to adding these exercises to my HPS. The fine details regarding activation and correct formation are very helpful! Thank you!
Fantastic!
Remember not to overdo it ;)
We are so happy that you appreciate the content and take the time to give us feedback :)
- Coach Joshua, Team PM
@@PrecisionMovementCoach Yes. I am pretty driven and need to give it time. I've seen positive results in strength and weight.
Thanks! I have been using the previous video, this is easy to follow. Can you create a video addressing Tmj dysfunction and association with posture with exercises to improve? I have been following several of your upper back/postural videos regularly but still have tension in this area. Thanks for all of your help!!
Great suggestion!
In the meantime, check this out:
th-cam.com/video/_-KNO3GE0l4/w-d-xo.htmlsi=hO0-hh7clb0NE51O
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Hey Coach E, thanks for re-making the original video, this helps and motivates me to work on psoas again! oh man how tight it was once... these exercises really do magic!
Should we do something before this routine, like warming up or do some stretching? Or can this routine be considered like a warming up before a stretching session?
Also, I love your ROM Coach app, it helps to have everything you teach in one place. Thanks for creating that app.
Hi and thanks for your comment.
There's no need to prep before doing the exericses. Just get at it.
Also, there's no need for you to ever stretch again. Just stick to PM content.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Thanks so so much Sir for the Foam roller suggestion you had demonstrated in another vid because it worked like a miracle for the leg muscles stiffness and pain after over doing some regular glute and other lower body exercises. Still in awe as it was very relaxing and highly effective!!!
You are so welcome!
Thanks for trying it out and taking the time to comment.
It is awesome how simple and effective the exercises are.
Let us know if you have any more questions :)
- Coach Joshua, Team PM
Always grateful for introducing me to such an amazing home based treatment.
Was so so lost wondering why the glute exercise that initially helped the knee pain (on walking stairs) rebounded back as I got more regular and aggressive with exercises as it had started off great.
Then I tried all sorta anti inflammatory to no avail. Then finally came across that one ☝️ video which was God sent for me. Just one 20-25 min intensive foam roller session did it and with its results I also overcame the fear of exercise which had no doubt seriously gripped me.🙏
Great video Eric. I always appreciate your approach and energy you put into these videos. Been using your shoulder pain program and have gifted your programs to friends
very good! I have gone back to some of your follow along videos, often. the app has largely replaced that for me, but I do think these videos give more opportunities to explain the nuances.
Thanks for sharing!
Thank you 🙏 I will try anything . Just woke up in pain from it long rides set it off
Please do and make sure to let us know how it goes.
We are here if you need more advice or assistance :)
- Coach Joshua, Team PM
The bridge exercise is excellent for strengthening the hips and fixing the psoas.
You are correct!
Glad you liked it! :)
Despite regular glute work and daily walking, I still get that annoying faint pain and feeling of imbalance in my right hip/buttock area. I'll try some of these and hopefully it improves. Thanks.
Please do!
Thanks for trying it out and we look forward to reading about your progress.
Let us know how it goes :)
- Coach Joshua, Team PM
I like the voice over without music, although sometimes it's easier to follow when you're giving the instructions live as you can point to muscles you're naming.
That is great feedback!
Thanks for watching and commenting.
Let us know if you ever need more assistance :)
- Coach Joshua, Team PM
So if I don’t have the equipment or can’t afford it? (Let me know.) I haven’t been able to walk right since my hip was dislocated by abuse 12 years ago. It’s gotten so much worse now, after 4 years of not leaving my home. I’ve improved it immensely over the past two years, just studying anatomy and doing my own physical therapy that felt right. I have C-PTSD, and won’t get surgery. I want to walk again. Is this going to help?
Hi and thanks for writing to us.
These exerises are a good start.
However, while it's great (and free!), it's still just a band-aid. If you want to get to the root causes of the pain so it stops coming back - and doesn't get or turn into something worse - check out our Hip Pain Solution program at www.precisionmovement.coach/hip-pain-solution/
Let us know if you have any more questions :)
- Coach Joshua, Team PM
I prefer to know what muscles are involved, the old format, in order to focus better on the right movements. The old format is what makes your presentations different from anybody else. For me it also makes quite a difference to know the "why" besides the "how"
Don't worry, Ed. We've got you covered.
We're here to provide content for all types of learners.
Thanks for your feedback, and stay tuned for more videos that you will appreciate :)
- Coach Joshua, Team PM
Lying on my back, I can't lift my right leg more than 70 degrees or so and left leg even worse. Is this due to tight hamstrings?
It could be.
Try this out and let us know how it goes :)
th-cam.com/video/MadolV7Qb6o/w-d-xo.htmlsi=2fJ352YT6iSTn1_i
- Coach Joshua, Team PM
I'm 1.75m tall and 52 kgs. My leg muscles gets so tired after walking 5 kms or cycling 10 kms. All the muscles around my legs crave for stretching and I have sore spots around my hamstrings when I massage the area with tennis ball. Quadriceps, IT band.. They all feel good with tennis ball massaging and stretching.
I have one foot turned out can you help me
Absolutely!
Start here:
www.precisionmovement.coach/lower-limb-control
Let us know if you have any more questions :)
- Coach Joshua, Team PM
interesting
Thank you! :)
PT is a way that insurance companies can delay the proper imaging tests so a patient just gives up on progress.
It's a good thing we treat symptoms and not images.
Are you watching this video becuase you need help? Let us know some more info so we can better assist you.
Talk to you soon :)
- Coach Joshua, Team PM
hype
Thanks! :)