VERY much, thank you! At 10:31, I've used a strap to keep my foot raised. The end loop is hooked over my foot while the length is draped over my shoulder and I hold it out in front of me. I can pull or loosen the strap to bend my knee a little or a lot. I've also used various sized balls including a 10-12" ball from WalMart that literally has the words, Playground Ball printed on it and a grapefruit sized ball from Dollar Store. That muscle - adductor? - was so tight, I could barely walk. It's 96% fixed now! Question: Can a person's body be riddled with tendinosis? I'd love to see a video where you talk about tendinosis. I understand it can be the culprit behind carpal tunnel syndrome, tennis elbow, etc. But, what about other areas of the body?
Terrible accent, meaningless gesticulation and, most importantly, not explaining from the very beginning what tight psoas muscles are and what problems they cause... Not watching past the first couple of minutes
Please though everyone beware of pushing the couch stretch too far. It wasn’t from instruction of this video but I tore something doing this stretch chasing a release from tension and tightness in the quad and hip flexor. I felt a sensation like snapping guitar strings and heard a crunchy tearing sound. No instant bad pain but a stingy burning sensation. over the next day and weeks a stabbing pain on each step with the left leg as I extended through has lead to a year of trying different exercises trying to fend off hip stiffness glute weakness and quad numbness and tightness. ITB syndrome and sciatica have also reared their head. All because I was chasing a youthful flexibility at 50 years old to help with learning Jiu jits😢. Now I am not training at all stopped jogging and have had 7 months off work. It’s a very slow recovery at my age. I still suffer with low level pain in the hip flexor and occasionally a sudden spasm of tightness pain and weakness here and in the high groin adductors. Take this all very slowly and easy. 🙏
I hear you. It’s probably healthy advice for anyone stretching anything in that you need to do it at a level that feels safe and comfy. It’s hard to push stretching really hard and expect our nervous systems to let go.
I agree. I had a PT clinic push the kneeling stretch to the point where I bent the front leg to the inside into a Yoga pigeon pose. It ended up tearing my right medial glute muscle which was agonizing. I had to use vicodin for a year during the healing process. I ended up having a tenotomy surgery with a platelet rch plasma injection into the injured area. It's really important to be careful and to have a PT who understands how to adapt movements for different ages and underlying chronic conditions. BTW, the video is very well done with excellent explanation of how to do the movements.
@@kathleenkayk Go slow, easy, incremental, listen to your body. if is too much to try the movement, imply the movement by imagining it, or doing a tiny version of it and growing in the motion gently over time, always listening to your body. if you feel fear just doing a modified version even k. your imagination, it makes sense to get a doctor or physical therapist to help you to safely be guided through motions so that you can be safely challenged. Someone commented their PT pushed them past comfort to injury. Always listen to your body. But a wise and slow working physical therapist can help One must challenge oneself safely in their realms of poss..m, the body is made that way: to be challenged. But if you have an issue and can't safely do it even listening gently to your body by giving yourself gently slow progress over six months, then a physical therapist can help you challenge yourself and then you can carry on from there under supervision if need be. You can do it ...
No need to look for what’s restricted- I SCREAMED doing these yesterday. Man that HURT ! Did the same thing today. No pain - just slight discomfort. Whoopsie ! I also walked down the stairs without pain ! Thanks !!
Omg. Game changer !!! Not only the exercises but how l functioned day to day. Every morning I lay in bed reading the news with my knees bent. Every morning I got out of bed and limped to the kitchen. No more !!! Now I get straight out of bed , do my stretches etc and read the news standing up. As I said, absolute game changer after years of thinking this is it. Thank you.
Wow!!! Didn't even know what was causing my problems. Got lucky and tried this video out and boom!!! Already feeling my right hip feeling better. I was having very minor pain and mobility issues in my right hip and this helped me out so much. Also taught me how to properly use a foam roller even though I've had one for years 😂. Thank you so much hope this video helps many many more people 🙏
Ok… I’ve been doing the PNF hip flexor stretch for TWO DAYS with some 135 degree and 90 degree leg raises (not sure if those came from you honestly) but I have FINALLY unlocked it. Very little pain today. Incredible. I’ve been in physical therapy for weeks. I’ve been in pain since February. This is the biggest gain I’ve had the entire time. Thanks for this!
Oh. I have done the back foam rolling too. That was a big deal too. Going to keep all of these things up. The first day the front of hip seized so painfully my spouse had to shake my leg for me to get it to stop, but after I used the massage ball I was ok.
this was the most helpful video i’ve ever watched on releasing the psaos. the whole part about not siting long or being aware of your posture, reminded me of lectures from my husband and i didnt like it but it made me laugh. 😂😂 thank you for explaining so well!!
I just want to say amazing video my friend! Just did the exercises and already felt so much blood being rushed into my hips after YEARS of debilitating pain. My hip flexor injury has caused more health problems for me than just the hip. It has effected my entire body in numerous ways so hopefully this is something that will get me back to feeling 100%
Hey - has this improved other issues for you in the end too? Been struggling for a while as well and causing issues in the rest of my body… this video seems to good to be true
I've been visiting the physiotherapist for a year now, basically no improvements. They told me I have an anterior pelvic tilt and all they do is assign 2-3 exercises that I do at home and when I'm at their center they do some dry needling massage and devices. I have been complaining of lower back pain for 5 years now and it's just getting worse. Today I noticed my right hip flexor is really super tight which might be the cause of my lower back pain. Thanks.
Great content. I find if u take a kettlebell and lie on your back and drop the handle into the space for psoas is a great one to release. Lift leg for more juice
for me, the kneeling part worked only the first day. then i moved aggainst the wall. that stretch only worked a day. come to find out that the tensing, and releasing was like flossing the nerve for me. have you heard of anyone only getting relief when the tension was released, and not once it was released?
Why do people like you only live across the world from me 🤦♀️ I help so many people as a manual touch therapist but have no one to help me.. in person.. I am incredibly somatically aware yet have some serious 30-40 year old I juries that I have pushed through and am now locked in severe daily pain no matter how much I try to balance the weak side with strengthening amd really have a hard time only loosening the really tight side. I love all the info you are teaching! I am doing the same here in person in Colorado and together we are changing humanity. Thank you brother 🙌🫂
As a specialist in the field, please research my personal work and look up Atheq System. It might be a great step on your personal healing journey. I have worked with many manual touch/massage/acupuncture etc specialists and been able to help them even remotely, by teaching them how to fundamentally reactivate muscular systems at a nervous system level to address imbalances and solve long standing chronic issues. Feel free to read about my story as well, as a car accident almost 20 years ago set me on this path. I have written multiple blogs on the site, some of which may resonate with you. Hope that you find the answers you need!
Hip hook has made a huge difference in my low back pain from tight psoas. Highly recommend. Used to have sciatic pain and low back pain frequently and it was at times debilitating but now have no sciatic pain and the low back pain is minimal and when it flares up, I do 5 mins of hip hook work (much like the ball in this video) and im good to go for a long time. Life saver.
THANKS for this video. I'm 61 and until two years ago I never had any problems with tight hip flexors. During the pandemic I sat too much and also didn't exercise as much as I used to. As a result my hip flexors are extremely tight esp my left side. I've been walking like an old man. I'm going to immediately start doing what you suggest in this video and follow up with comments on how I improved. I'm very hopeful, and again, thank you. Your video was very clear and straightforward.
I’ve been explained these positions by different practitioners to help with my psoas and hip care for decades BUT no one has ever suggested to activate the muscles while doing so. Without even trying it yet, it makes so much sense! 🤯 My PT always has me lift my leg when he presses my psoas and other spots to activate the area but I didn’t think to ask or find a way to duplicate it myself! THANK YOU!
Ok I just got my lower left back pain removed and I am amazed how precise and qualitative your explanation is! I struggle for years with back discomfort, nothing horrible but still… I have tried so many different doctors and techniques etc, but it is the first time that I, by myself, succeeded releasing muscles in my back. I only did the roller in the lower back, let’s say that I only found pain and stiffness on every level, so it took me several sessions in a week to make my body accept it, but eventually, with a lot of breathing and concentration, when I felt finally some of my lower back muscles releasing themselves, it was really impressive. I always stretched my psoas with the traditional “knight” position, but eventually I got it relaxed through this new stretching exercise… and for now , I do feel that my lower back is a bit soar because it never experienced this stretch, but it feels relaxed and long and I will repeat it if the pain comes back… Thank you ! Sorry for my approximate English, I am French:)
Great video. May I suggest that you suggest folks go to get checked for a psoas abcess. It is a sneaky condition that doesn't necessarily have a high fever to get people thinking something is up. I got my psoas abcess fixed that occurred during childbirth trauma and the exercises worked and held. Love your passion for your work and improving the quality of your channel offerings.
i had some referral pain in my knee and glutes over a month after i made my last comment here, so i adopted the kneeling hip flexor stretch into my tendonopathy rehab routine, done every 3rd day. the referral pain stopped on day 1 and hasnt come back. im about 2 weeks into it; i went from inflexible with muscle and tendon ache, to almost able to do the front splits with no pain. every day i do it, i gain significant range. the glute squeeze is everything.
Glute squeezes "can" (if fired properly and without compensation) reset muscle tension in the hip flexors, as your nervous system fires/activates the muscle that you need for proper hip extension (the opposite action of the hip flexors). Hip flexors often tighten as the brain's response to not being able to get to hip extension properly because of systemically weak and inactive glute max. The stronger and more active the glutes, generally speaking the better the hip flexors feel. The quads can also play a role but that is more rare. Additionally people can have pain in the glutes because the brain refuses to release tension in one of the glutes, generally as a trauma response to some injury. This represents that the brain holds the muscle in constant contraction, and therefore it is almost impossible to strengthen it, or re-fire it properly.
Grant, wow… I’m in the “brutal” club with the couch stretch. Started while watching the vid, seriously… wow. Already noticing a difference in my hips, left knee, and right lower-back. Appreciate you man
Thank you! Thank you! Thank you!!! I’m nearly 8months pregnant, so I couldn’t do everything exactly, but this still helped so much! With gratitude from Brazil 🇧🇷 ❤
Personally, I have found that hot water bottle therapy works great. As I release pain and tension I am reminded of all the times my father bent me over his left leg, restrained my legs with his right leg and beat me with a wooden spoon or metal spatula. My tight Psoas muscles are a direct result of him beating me and preventing my legs from kicking back and also the lop sided tension is the result of me trying to look back over my shoulder to try and flinch away from the beatings.
Unfortunately this is extremely common. I worked with a client recently who had a similar type of story regarding their right arm. Any level of stress would immediately impact the arm and shoulder, shutting off normal muscle function (neurological changes in pecs/biceps/rhomboids post trigger) and creating guarding responses. Your awareness of the problem shows you are likely heading in the right direction! Best of luck to you in the healing process.
It's amazing, we don't go up and hit strangers, and as adults we don't like it when people hit us, and in fact it's illegal. Yet parents hit the people that supposedly they love the most, small people who cannot fight back. Of course the child is too young to be able to file charges for assault. I'm so sorry that happened to you.
I have been watching quite a few videos on my tight psoas but so much conflicting information. But i felt the roller on my back working right away, being tight on my left and softer on right it was really refreshing and the ball hip flexer was pleasingly good because it hit on they tender parts, brilliant. Now too work on these for a few weeks.
Excellent info and video with very specific visual poses (and explained at the same time!!!). Thanks for updating the vid because of the sound. (I started turning on the 'transcript', which helped. FINALLY, I SAW YOUR NEW UPDATE AND CLICKED!!! YAY!). Well done! TYVM!!
This is the video I've been searching for. Not even just the psoas knowledge, but the philosophy behind bridging those gaps in your mobility. I knew sitting for work wasn't helping, but now I know exactly where to look as I keep improving my hip and lower back mobility. Thank you so much for this!
What we basically do is we are working with an upper layer of our muscles while the reason for is some dislocations in the spine (hypertension and spasms and deep spine muscles) that trigger adaptation response and spasm more upper layers. A slight dislocated in the neck would effect all the body cos it tries to adjust everything to keep the head straight. I had 1 inch difference in my legs length that was caused by a little neck problem i got when i was 6yr old. It caused tensions throughout the body, and a lot of triggers that was gone imminent after my neck was put to its correct position. Most of these tension is spine related, including shoulders tension
Thank you so much for this. I appreciate that it is more wholistic and considers the muscles around as well as the causes of a tight poses, in addition to how to address those things.
Grant, great video, I even learn another stretch.. I have been helping people with lower back issues for a few decades, including myself. I glad you covered sitting posture and the psoas muscle as a lot of people do not understand how much havoc a tight psoas muscle can do to your lower back. I believe this is likely the #1 cause back issues today. Not treated properly can lead to degenerate back disease. I am well verse in realigning sacrum through a series of stretched. That foam roller is a great help for the lower back, in fact it is great from the sacrum to the neck. The biggest issue I had was getting diagnosed when I shortened a psoas muscle on one side, which caused a rotation at l4/l5 and compressed a disc... (Very nasty to say the least). As you can imagine, I had multiple symptoms including sciatica. I was in 2 years of therapy and only got temporary relief, I never thought of the psoas muscle, until researching, I found and RMT who demonstrated how to access and massage the psoas. I got into position and omg I has acute pain when palpating it . This led to the correct therapy, which got me pain free in a few months and month of exercises to get re-balanced. The psoas muscle inserts up to the T12 (diaphragm), so one of the indicators of an inflamed psoas, us that when you cough it hurts your lower back.. Your video here is awesome, my psoas muscle needed more help that what you covered in the video due to the collateral effects of an inflamed shortened psoas. I also learn how to re-hydrate my lower disc's, a simple exercise, but works amazing. Would love to share with you, so you can help more people... Thank you for your video.
So I work in hvac 6 years now and also roofed house for about 20 years so I’ve beaten my body up , I struggle with herniated disk in lower back and PT said I have a rotated hip . I struggle with Sciatic pain too ,numbness in toes and hands . My psoas is super tight ,when laying on a bench and holding one knee to my chest the other leg definitely doesn’t go parallel with the bench. I don’t exercise other than work but I’m always sore and that’s probably why . I’m like all other construction workers that probably just get up and go to work and don’t condition for it . I know after all these years of hard work I should condition myself to be able to sustain myself through the hard week of work . My hips always pop when full extension and I know that’s the psoas popping over the bone , also was told by PT I have a lazy ass / lazy butt muscles . I need to wake up all these muscles. Where should I start my workout routine? I’m 40yrs old and don’t want to feel way older than I am.
Hey mate! It’s hard to give specific advice without assessing you for myself. Clinically, I find that glut activation issues and things like glute tightness and hip flexor tightness can often be a different expression of the same mid to lower back dysfunction. Most people pairing up gluteal strength exercises and glutes/hip mobility exercises with lower back mobility may help them treat both their symptoms and their underlying cause.
This is such a great video! I think it's going to help me. I just did the suggested exercises and I feel better. Thank you! Love your channel I just discovered it.
I had stiffness on my psoas and hip for some time now. The last month I also feel pain on my middle area of the back and I was thinking that this was the result of the tight psoas, but I couldn't think that maybe this is the cause of the tightness. I will try it, thanks
Thankyou so much Had so many physio sessions to no avail. However today I asked him to massage the muscle in my back and wow it was delightfully painful, Now, with these exercises I should be fixing myself. Thankyou and I am looking forward to hear and see more 👌🏼 I will be doing this daily
Thank you so very much for this video.... it is literally alleviating the pain already. I understand and can get through your movements which are shockingly effective! I can honestly keep moving farther and farther forward with the kneeling hip flexor exercise! YES!! The second exercise is a problem for me as I can't get my leg up against the wall the way you do in the video. You say if we can't do this advanced position we should start with a chair. Can you please explain what you mean by that? Do I sit on the chair? Lean up against the chair ( which will move if I lean on it) ? I can't picture what you're saying. Thank you very much for helping through this part of the video I'm having trouble with. Bless you.
Hi Enid! I'm glad it might be helping! To your question, this video goes through a few variations of the couch stretch that might be more helpful for you: th-cam.com/video/vLF8FM9ZhVY/w-d-xo.html. I hope it does help!
It also helps to breathe with your diaphragm. There’s a lot of videos out there about how to do it. Although, you should be alright as long as you don’t hold your breath. You should also not breathe super deep like your trying to fill the tank really full. Doing that or holding your breath both can cause tension and effect the way you move.
Loved it! super informative and well instructed. I feel it will save me tons on money by avoiding multiple trips to the chiropractors. Not to mention peace of mind.
See the first stretch you did in your first video. If you actually walk pushing legs behind you instead of lifting out the psoas then it stretches all simply walking … This is why kids don’t worry watch them walk legs drive back retract
YOU are a genius!! I haven't been able to find the time to do the suggested stretches from the video regularly, however I instantly went for a walk using your suggestion. And OH BOY! So, I walked with a conscious effort to stand more upright and thrust each leg out behind me, to push my body forward when walking (and clenching each glute alternately with each stride) rather than swinging my legs out front and pulling myself along. I walked for about ten minutes and I can honestly say that within minutes my incredibly painful hip flexors, hip bursa, ITB, lower back and even the 'pulling' in my knee freed up and the serious pain everywhere pretty much disappeared. This was about 2 weeks ago and by walking like this as often as I can remember to (plus doing some other stretches when I can) I can now walk without a walking stick (I'm only 51 and am otherwise a very fit and active person) my severe pain has almost gone and I can sleep through the night without waking up every hour or so in agony. So stoked with your suggestion, thank you!
Thank you thank you thank you!!!! ❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤ Not an exaggeration. I seriously thought I was going to to have to see a doctor. The pain in my leg and tightness in my Achilles was unreal! I could barely sleep. I couldn’t walk and I was worried that I wouldn’t be able to help my wife moving to our new house. I could barely walk around. Foam roller exactly as you instructed. 3 days later. No pain no nothing!! CURED! Subscribing now to support you. You truly saved me here. ❤❤❤
Hope this stuff helps. I am a delivery driver. I am extremely tight in my mid back and legs. I have started to do knees over toes workouts along with my strength training but always looking for other things that will help. Thanks
Do you still offer virtual consultations? I have been struggling with severe pain for almost 10 yrs. Former athlete. Two hip surgeries, a spinal fusion, and a car accoent later and I can't seem to find someone to help me understand what's preventing my body from recovering. None of my health care team seems to be able to be motivated or educated enough to dig into root cause. They all have their own perspectives, and while the joints have been replaced, I'm left with tightness, stiffnes, inconsistent functional movement, and daily pain. I refust to accept that my body has to remain in the current condition. After watching your video in addition, I feel hopeful that you can help me put it all together. I would be happy to share all of the details to help you prescribe the right protocol for me. Thank you
Hi Pat! Sorry to hear things haven’t been amazing for you recently. I do still offer online consultations, feel free to email me at contact@yourwellnessnerd.com and we can talk more of it suits you! -Grant
Wow!!!! Awesome video.... I've had surgeries, right si joint fusion, I have a SCS spinal cord stimulator.....but still n so much pain....I'm trying all of these...I have everything I need just really not knowing how I should use them.....thx so much totally awesome.... TFS Shelly from Colorado 😉❤️
Struggled with SI joint issues myself for over 10 years. I hope that you find the answers you need! For me, reactivation of dormant oblique systems was a massive step to solving the problem.
your info is incredible! right now I have limited mobility when standing and walking. I cannot walk more than 30 ft because the muscles in one of my legs gets really tight (usually starting at calf then going up to hamstring and buttocks (closer to back). I cannot bend my knee to properly walk. I do not go for walks and sometimes to the market for food but when I do go food shopping, by the time I am in line to pay, I am in so much pain on the one side. I then can hardly walk to car. I then have to pull my leg up to help to it get into the SUV. No one knows why. My lumbar back is minor DDD and no surgery needed. Seen many spine and hip doctors and PT for back and no help. I just get worse. My leg is achy alot. I do notice in pool, when I march then the whole hip/pelvic area feels really tight so I am thinking maybe that cause be why I have this problem walking/standing? is this psoas symtoms that I have. you video on tight calfs was an answer. Found that recently.
Good luck with your recovery Karen! If someone came to see me with that presentation, I’d be very interested in the function of their lower back as a starting point. It’s great when nothing major comes up on a scan which can mean things are still stiff, tight, weaker from the base of tat rib cage area down. It’s always important to make sure those hips are mobile in all directions and to analyse the postures and shapes you put that tissue in the most throughout the day. At the end of the day there has to be a reason for everything, especially if it’s specifically on one side and not the other! Hope you can find someone who connects those dots for you!
I fell down my frozen stairs in 2016 & landed on my left Iliac. At PT during 2016, my psoas muscle was dug into. OH, the pain!! I didn't stick with any exercises after PT was finished. I ended up using a cane & walker over the years. My doctor has done several epidural steroid injections with no lasting relief longer than a week if anything at all. I'm back in PT, due to getting sciatica pain that caused me to be unable to move until I got into the cat/cow position & then extend my leg behind me. At PT, we are working on pelvic lifts/ bridges. I couldn't even lift more than an inch! The huge exercise ball is used under my knees to stretch side to side & to push down on while standing. I'm seeing the 5th PT today because no one can figure out why my body is jerking around at my core. It is hard to walk now & I'm back to the cane & walker about 5 days a week. It makes no sense that I have a few days where I don't jerk around. It causes my neck to hurt even. If I walk at a fast pace, I don't shake.
Hi Dani! I have a video on gluteal tendon pain and the concepts are very transferable to hip bursitis. Having said that I’ll add hip bursitis the list of upcoming videos!
Thank you so much! I am a dental hygienist and sit while working. My lower back and hips have become so tight and sore that I suddenly there is no exercise I can do long term. Releasing pain on the trigger points is helping so much. I want to strengthen my glutes and release all of my hip flexors.🥲
Really? I stumbled on the Psoas stretch that know person teaches. Am happy to share but truly have to say the Psoas has be extremely tight to feel the release. The first time i experienced the release....amazing. I found this stretch out of desperation.
man that second stretch i cant even get my leg up because my quads refuse. i can do it while holding the leg with the hand instead of trying to press against a wall. the foamroll stuff was pretty amazing btw.
Keep working at a level that feels safe and comfortable to you mate! The body usually just adapts to what you politely ask it to do! Glad to hear it may be helpful!
Could we talk anatomy? How would I know if I have a tight psoas. I have chronic low back pain. I can live with it. Doing back ups consistently seems to manage it tolerably. I have a high Illium and relatively shorter legs. A chiropractor once took an Xray and told me I have a fused L4 and L5, presumably from birth? Again, how would I know if I have a tight psoas. Generally speaking I've always blamed my lower back pain on my quadratus lumborum.
The idea with the foam roller is that it’s a tool that can help mobilise stiffness in the joints of the spine. Whether it’s a foam roller or lacrosse ball, or a good massage, or having someone mobilise those areas specifically it doesn’t really matter.
@@YourWellnessNerd you feel we should be mobilizing out lumbar spine? i think i agree with you - why would we want stiffness in any area? it's just i hear a lot of PTs and physios are careful/wary when it comes to that in case of making it too mobile and instead prefer to make it strong and stable - as it is many people Only extend flex and turn through their lumbar spines, so mobility work is reserved for the thoracic which is often rigid Not trying to say you're wrong btw, i love the channel and will continue to watch, like and learn - i'm just trying to learn
You mention starting to do a couple of the exercises on a chair or bed, but don’t show those modifications. People may have some movement difficulties which make getting into certain positions, meaning adapted positioning is necessary. It would be good if you would show even a photo of what you mean.
Wow, thankyou! I’ve been in pain for months, trying all the stretches and massages. I watched this video and spent 10 minutes with the foam roller and I already feel like this is feeling better. Do you have any advice for loosening a popliteous? I don’t know if I spelled that right, the one that goes behind the knee.
You’re welcome! It’s hard to give specific advice, but having a hunt around the area with a tennis ball/lacrosse ball may help find and release things generallly
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
Hope this helps!
Thanks for the updated version. Really wanted to hear it, but the audio 🙉
It did, thanks ! It hurt like hell so I guess that’s a sign it works !
VERY much, thank you! At 10:31, I've used a strap to keep my foot raised. The end loop is hooked over my foot while the length is draped over my shoulder and I hold it out in front of me. I can pull or loosen the strap to bend my knee a little or a lot. I've also used various sized balls including a 10-12" ball from WalMart that literally has the words, Playground Ball printed on it and a grapefruit sized ball from Dollar Store. That muscle - adductor? - was so tight, I could barely walk. It's 96% fixed now!
Question: Can a person's body be riddled with tendinosis? I'd love to see a video where you talk about tendinosis. I understand it can be the culprit behind carpal tunnel syndrome, tennis elbow, etc. But, what about other areas of the body?
I went to look at your online booking. Do you do online assessments with people in the USA? Looks like everything is priced in AUD
Terrible accent, meaningless gesticulation and, most importantly, not explaining from the very beginning what tight psoas muscles are and what problems they cause... Not watching past the first couple of minutes
Please though everyone beware of pushing the couch stretch too far. It wasn’t from instruction of this video but I tore something doing this stretch chasing a release from tension and tightness in the quad and hip flexor. I felt a sensation like snapping guitar strings and heard a crunchy tearing sound. No instant bad pain but a stingy burning sensation. over the next day and weeks a stabbing pain on each step with the left leg as I extended through has lead to a year of trying different exercises trying to fend off hip stiffness glute weakness and quad numbness and tightness. ITB syndrome and sciatica have also reared their head. All because I was chasing a youthful flexibility at 50 years old to help with learning Jiu jits😢. Now I am not training at all stopped jogging and have had 7 months off work. It’s a very slow recovery at my age. I still suffer with low level pain in the hip flexor and occasionally a sudden spasm of tightness pain and weakness here and in the high groin adductors. Take this all very slowly and easy. 🙏
I hear you. It’s probably healthy advice for anyone stretching anything in that you need to do it at a level that feels safe and comfy. It’s hard to push stretching really hard and expect our nervous systems to let go.
I agree. I had a PT clinic push the kneeling stretch to the point where I bent the front leg to the inside into a Yoga pigeon pose. It ended up tearing my right medial glute muscle which was agonizing. I had to use vicodin for a year during the healing process. I ended up having a tenotomy surgery with a platelet rch plasma injection into the injured area. It's really important to be careful and to have a PT who understands how to adapt movements for different ages and underlying chronic conditions. BTW, the video is very well done with excellent explanation of how to do the movements.
I find this one too aggressive. If you are at all tight and weak, you will tear tendons and muscle. Then rehab for a year. No thanks.
Wishing you good health ❤
@@kathleenkayk Go slow, easy, incremental, listen to your body. if is too much to try the movement, imply the movement by imagining it, or doing a tiny version of it and growing in the motion gently over time, always listening to your body. if you feel fear just doing a modified version even k. your imagination, it makes sense to get a doctor or physical therapist to help you to safely be guided through motions so that you can be safely challenged. Someone commented their PT pushed them past comfort to injury. Always listen to your body. But a wise and slow working physical therapist can help One must challenge oneself safely in their realms of poss..m, the body is made that way: to be challenged. But if you have an issue and can't safely do it even listening gently to your body by giving yourself gently slow progress over six months, then a physical therapist can help you challenge yourself and then you can carry on from there under supervision if need be. You can do it
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No need to look for what’s restricted- I SCREAMED doing these yesterday. Man that HURT ! Did the same thing today. No pain - just slight discomfort. Whoopsie ! I also walked down the stairs without pain ! Thanks !!
Hope it helps mate!
Which exercises did you do?
@@michelleghilotti252he said "these" probably all of them?
@@michelleghilotti252All of them off course
Omg. Game changer !!! Not only the exercises but how l functioned day to day. Every morning I lay in bed reading the news with my knees bent. Every morning I got out of bed and limped to the kitchen. No more !!!
Now I get straight out of bed , do my stretches etc and read the news standing up. As I said, absolute game changer after years of thinking this is it. Thank you.
Amazing Kylie! Glad to hear it may have helped!!
Wow!!! Didn't even know what was causing my problems. Got lucky and tried this video out and boom!!! Already feeling my right hip feeling better. I was having very minor pain and mobility issues in my right hip and this helped me out so much. Also taught me how to properly use a foam roller even though I've had one for years 😂. Thank you so much hope this video helps many many more people 🙏
You’re welcome Andrew! Glad to hear it may have helped!!
Wow!!! Sounds like a miracle to me.
9:00 ball exercise
Ok… I’ve been doing the PNF hip flexor stretch for TWO DAYS with some 135 degree and 90 degree leg raises (not sure if those came from you honestly) but I have FINALLY unlocked it. Very little pain today. Incredible. I’ve been in physical therapy for weeks. I’ve been in pain since February. This is the biggest gain I’ve had the entire time. Thanks for this!
Oh. I have done the back foam rolling too. That was a big deal too. Going to keep all of these things up. The first day the front of hip seized so painfully my spouse had to shake my leg for me to get it to stop, but after I used the massage ball I was ok.
Fantastic to hear!!
Great to hear it might be helping!
It hurt like hell at first but now I can chase my bad ass grandkids again!Thanks bro!💪🏾💯❤️
Good luck catching them Charles!
Best comment I’ve ever seen bar none…..😂
@@charlesboyd4128 hell yeah man, that makes me so happy for you
you are a genius!! I have a trainer an osteopath and none of them have ever helped me as you just did with this video!
thank you!
Really great to hear that, glad the ideas in the video had an impact!
WOAH the constrict/release technique while in these movements is lifechanging! This helped release my right hip/psoas instantly.
Awesome to hear Laura! Glad it helped!
this was the most helpful video i’ve ever watched on releasing the psaos. the whole part about not siting long or being aware of your posture, reminded me of lectures from my husband and i didnt like it but it made me laugh. 😂😂 thank you for explaining so well!!
Awesome to hear! Glad it resonated with you!
I just want to say amazing video my friend! Just did the exercises and already felt so much blood being rushed into my hips after YEARS of debilitating pain. My hip flexor injury has caused more health problems for me than just the hip. It has effected my entire body in numerous ways so hopefully this is something that will get me back to feeling 100%
Awesome to hear mate! Glad to hear it may have been helpful!
Hey - has this improved other issues for you in the end too? Been struggling for a while as well and causing issues in the rest of my body… this video seems to good to be true
Well done. Making these videos is no walk in the park. Especially when you both talk and demo!
Appreciate the kind words! Hope it was helpful for you!
I've been visiting the physiotherapist for a year now, basically no improvements. They told me I have an anterior pelvic tilt and all they do is assign 2-3 exercises that I do at home and when I'm at their center they do some dry needling massage and devices. I have been complaining of lower back pain for 5 years now and it's just getting worse. Today I noticed my right hip flexor is really super tight which might be the cause of my lower back pain. Thanks.
Hope it is and you finally find some progress mate!
@@YourWellnessNerd Thanks
How did you like the dry needling?
@@mmata1021 it helped release the tight muscles in my lower back, just dont think of the needle and youre good
Find a better therapist. An entire year with zero progress is turd.
Great content. I find if u take a kettlebell and lie on your back and drop the handle into the space for psoas is a great one to release. Lift leg for more juice
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Standing desk has changed my life! I am so much more comfortable throughout the day and feel happy/more upbeat standing.
A great option for so many!
Yooooo, tensing the muscle and then stretching deeper into it. 🤯 game changer
So underrated!
for me, the kneeling part worked only the first day. then i moved aggainst the wall. that stretch only worked a day. come to find out that the tensing, and releasing was like flossing the nerve for me. have you heard of anyone only getting relief when the tension was released, and not once it was released?
Why do people like you only live across the world from me 🤦♀️ I help so many people as a manual touch therapist but have no one to help me.. in person.. I am incredibly somatically aware yet have some serious 30-40 year old I juries that I have pushed through and am now locked in severe daily pain no matter how much I try to balance the weak side with strengthening amd really have a hard time only loosening the really tight side. I love all the info you are teaching! I am doing the same here in person in Colorado and together we are changing humanity. Thank you brother 🙌🫂
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As a specialist in the field, please research my personal work and look up Atheq System. It might be a great step on your personal healing journey. I have worked with many manual touch/massage/acupuncture etc specialists and been able to help them even remotely, by teaching them how to fundamentally reactivate muscular systems at a nervous system level to address imbalances and solve long standing chronic issues. Feel free to read about my story as well, as a car accident almost 20 years ago set me on this path. I have written multiple blogs on the site, some of which may resonate with you. Hope that you find the answers you need!
Hip hook has made a huge difference in my low back pain from tight psoas. Highly recommend. Used to have sciatic pain and low back pain frequently and it was at times debilitating but now have no sciatic pain and the low back pain is minimal and when it flares up, I do 5 mins of hip hook work (much like the ball in this video) and im good to go for a long time. Life saver.
This video was everything I’ve never had such immediate relief before
Amazing to hear it may have helped!
THANKS for this video. I'm 61 and until two years ago I never had any problems with tight hip flexors. During the pandemic I sat too much and also didn't exercise as much as I used to. As a result my hip flexors are extremely tight esp my left side. I've been walking like an old man. I'm going to immediately start doing what you suggest in this video and follow up with comments on how I improved. I'm very hopeful, and again, thank you. Your video was very clear and straightforward.
Appreciate that Jeff. Please feel free to let me know how you go!
This is the best clearly explained video I have ever watched on the psoas tightness issue….. thank you 😊
You're welcome! Hope it's helpful!
I AGREE
I’ve been explained these positions by different practitioners to help with my psoas and hip care for decades BUT no one has ever suggested to activate the muscles while doing so.
Without even trying it yet, it makes so much sense! 🤯
My PT always has me lift my leg when he presses my psoas and other spots to activate the area but I didn’t think to ask or find a way to duplicate it myself! THANK YOU!
Awesome Tara! It should be a staple of all stretches thanks to its ability to make genuine change!
Could you do a video for same issues for those with knee issues, please?
I can try to put something together for sure!
Very good content! Also the sound quallity is excellent🙂
Haha thanks mate!
Just found this updated version after TH-cam suggested it to me after watching the old version, excellent, and very helpful! Thankyou!
Awesome to hear!!
Ok I just got my lower left back pain removed and I am amazed how precise and qualitative your explanation is!
I struggle for years with back discomfort, nothing horrible but still… I have tried so many different doctors and techniques etc, but it is the first time that I, by myself, succeeded releasing muscles in my back.
I only did the roller in the lower back, let’s say that I only found pain and stiffness on every level, so it took me several sessions in a week to make my body accept it, but eventually, with a lot of breathing and concentration, when I felt finally some of my lower back muscles releasing themselves, it was really impressive.
I always stretched my psoas with the traditional “knight” position, but eventually I got it relaxed through this new stretching exercise… and for now , I do feel that my lower back is a bit soar because it never experienced this stretch, but it feels relaxed and long and I will repeat it if the pain comes back…
Thank you ! Sorry for my approximate English, I am French:)
Appreciate you letting me know! Really happy to hear it may have been helpful! :)
For me you could have been whispering. That video saved me after months of pain. Thank you for that!
Brilliant Priscilla! Really happy to hear it may have resonated with you!
Great video. May I suggest that you suggest folks go to get checked for a psoas abcess. It is a sneaky condition that doesn't necessarily have a high fever to get people thinking something is up. I got my psoas abcess fixed that occurred during childbirth trauma and the exercises worked and held. Love your passion for your work and improving the quality of your channel offerings.
Great advice Susan!
your explanation is so clear....i can understand it right away.....thank you to much.....
Glad it resonated Josephine!
i had some referral pain in my knee and glutes over a month after i made my last comment here, so i adopted the kneeling hip flexor stretch into my tendonopathy rehab routine, done every 3rd day. the referral pain stopped on day 1 and hasnt come back. im about 2 weeks into it; i went from inflexible with muscle and tendon ache, to almost able to do the front splits with no pain. every day i do it, i gain significant range. the glute squeeze is everything.
Brilliant to hear Cheryl!!! Keep up the good work!
Glute squeezes "can" (if fired properly and without compensation) reset muscle tension in the hip flexors, as your nervous system fires/activates the muscle that you need for proper hip extension (the opposite action of the hip flexors). Hip flexors often tighten as the brain's response to not being able to get to hip extension properly because of systemically weak and inactive glute max. The stronger and more active the glutes, generally speaking the better the hip flexors feel. The quads can also play a role but that is more rare. Additionally people can have pain in the glutes because the brain refuses to release tension in one of the glutes, generally as a trauma response to some injury. This represents that the brain holds the muscle in constant contraction, and therefore it is almost impossible to strengthen it, or re-fire it properly.
Grant, wow… I’m in the “brutal” club with the couch stretch. Started while watching the vid, seriously… wow. Already noticing a difference in my hips, left knee, and right lower-back. Appreciate you man
Awesome to hear mate, glad it may already be having an impact!
Thank you! Thank you! Thank you!!! I’m nearly 8months pregnant, so I couldn’t do everything exactly, but this still helped so much! With gratitude from Brazil 🇧🇷 ❤
Really glad it helped! Good luck with the pregnancy!
Personally, I have found that hot water bottle therapy works great.
As I release pain and tension I am reminded of all the times my father bent me over his left leg, restrained my legs with his right leg and beat me with a wooden spoon or metal spatula.
My tight Psoas muscles are a direct result of him beating me and preventing my legs from kicking back and also the lop sided tension is the result of me trying to look back over my shoulder to try and flinch away from the beatings.
Unfortunately this is extremely common. I worked with a client recently who had a similar type of story regarding their right arm. Any level of stress would immediately impact the arm and shoulder, shutting off normal muscle function (neurological changes in pecs/biceps/rhomboids post trigger) and creating guarding responses. Your awareness of the problem shows you are likely heading in the right direction! Best of luck to you in the healing process.
That's f uped the stuff we have to survive mentally emotionally and physically ur truly a gift from God Jesus
It's amazing, we don't go up and hit strangers, and as adults we don't like it when people hit us, and in fact it's illegal. Yet parents hit the people that supposedly they love the most, small people who cannot fight back. Of course the child is too young to be able to file charges for assault. I'm so sorry that happened to you.
I have been watching quite a few videos on my tight psoas but so much conflicting information. But i felt the roller on my back working right away, being tight on my left and softer on right it was really refreshing and the ball hip flexer was pleasingly good because it hit on they tender parts, brilliant. Now too work on these for a few weeks.
Awesome Patrick! Glad to hear it might have resonated with you!
Excellent info and video with very specific visual poses (and explained at the same time!!!). Thanks for updating the vid because of the sound. (I started turning on the 'transcript', which helped. FINALLY, I SAW YOUR NEW UPDATE AND CLICKED!!! YAY!). Well done! TYVM!!
Awesome Lynda! Glad it was helpful!
This is the video I've been searching for. Not even just the psoas knowledge, but the philosophy behind bridging those gaps in your mobility. I knew sitting for work wasn't helping, but now I know exactly where to look as I keep improving my hip and lower back mobility. Thank you so much for this!
Amazing mate! Glad it was helpful!!
What we basically do is we are working with an upper layer of our muscles while the reason for is some dislocations in the spine (hypertension and spasms and deep spine muscles) that trigger adaptation response and spasm more upper layers. A slight dislocated in the neck would effect all the body cos it tries to adjust everything to keep the head straight. I had 1 inch difference in my legs length that was caused by a little neck problem i got when i was 6yr old. It caused tensions throughout the body, and a lot of triggers that was gone imminent after my neck was put to its correct position. Most of these tension is spine related, including shoulders tension
Glad to hear you feel improving your neck may have had such a big impact!
my doc agrees with you, and i was wondering if you had any videos telling more about how the spine dislocation will affect other spinal areas please?
This guys back really straight, thanx for the vid bro
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Thank you so much for this. I appreciate that it is more wholistic and considers the muscles around as well as the causes of a tight poses, in addition to how to address those things.
Glad you found it interesting Sarah!
Just ordered a foam roller!! With gratitude from 🇨🇦
Hope it has an impact mate!
Grant, great video, I even learn another stretch.. I have been helping people with lower back issues for a few decades, including myself. I glad you covered sitting posture and the psoas muscle as a lot of people do not understand how much havoc a tight psoas muscle can do to your lower back. I believe this is likely the #1 cause back issues today. Not treated properly can lead to degenerate back disease. I am well verse in realigning sacrum through a series of stretched. That foam roller is a great help for the lower back, in fact it is great from the sacrum to the neck. The biggest issue I had was getting diagnosed when I shortened a psoas muscle on one side, which caused a rotation at l4/l5 and compressed a disc... (Very nasty to say the least). As you can imagine, I had multiple symptoms including sciatica. I was in 2 years of therapy and only got temporary relief, I never thought of the psoas muscle, until researching, I found and RMT who demonstrated how to access and massage the psoas. I got into position and omg I has acute pain when palpating it . This led to the correct therapy, which got me pain free in a few months and month of exercises to get re-balanced. The psoas muscle inserts up to the T12 (diaphragm), so one of the indicators of an inflamed psoas, us that when you cough it hurts your lower back.. Your video here is awesome, my psoas muscle needed more help that what you covered in the video due to the collateral effects of an inflamed shortened psoas. I also learn how to re-hydrate my lower disc's, a simple exercise, but works amazing. Would love to share with you, so you can help more people... Thank you for your video.
Please, clarify about rehydrating the lower discs! Didn't know you could😯
More than happy to hear more of your experience mate. Always keen to hear what works for people 👍
So I work in hvac 6 years now and also roofed house for about 20 years so I’ve beaten my body up , I struggle with herniated disk in lower back and PT said I have a rotated hip . I struggle with Sciatic pain too ,numbness in toes and hands . My psoas is super tight ,when laying on a bench and holding one knee to my chest the other leg definitely doesn’t go parallel with the bench. I don’t exercise other than work but I’m always sore and that’s probably why . I’m like all other construction workers that probably just get up and go to work and don’t condition for it . I know after all these years of hard work I should condition myself to be able to sustain myself through the hard week of work . My hips always pop when full extension and I know that’s the psoas popping over the bone , also was told by PT I have a lazy ass / lazy butt muscles . I need to wake up all these muscles. Where should I start my workout routine? I’m 40yrs old and don’t want to feel way older than I am.
Hey mate! It’s hard to give specific advice without assessing you for myself. Clinically, I find that glut activation issues and things like glute tightness and hip flexor tightness can often be a different expression of the same mid to lower back dysfunction. Most people pairing up gluteal strength exercises and glutes/hip mobility exercises with lower back mobility may help them treat both their symptoms and their underlying cause.
How refreshing to hear and see something new. I’m impressed! Looking at more of your videos now.
This is such a great video! I think it's going to help me. I just did the suggested exercises and I feel better. Thank you! Love your channel I just discovered it.
Awesome to hear! Glad it helped!
I had stiffness on my psoas and hip for some time now. The last month I also feel pain on my middle area of the back and I was thinking that this was the result of the tight psoas, but I couldn't think that maybe this is the cause of the tightness. I will try it, thanks
Hope it helps!
We need those bouncy baby slings for adults at their desk.
I sense a business opportunity! :)
Or sit on a big gym ball?
@@carolineramage7480 that’s what I do at work!
Yes please!
best relevant psoas info on YT, thank you
❤️❤️
Thankyou so much
Had so many physio sessions to no avail.
However today I asked him to massage the muscle in my back and wow it was delightfully painful,
Now, with these exercises I should be fixing myself. Thankyou and I am looking forward to hear and see more 👌🏼
I will be doing this daily
Wonderful to hear Joanne! Hope it’s the little piece of information you were missing!
Thank you so very much for this video.... it is literally alleviating the pain already. I understand and can get through your movements which are shockingly effective! I can honestly keep moving farther and farther forward with the kneeling hip flexor exercise! YES!! The second exercise is a problem for me as I can't get my leg up against the wall the way you do in the video. You say if we can't do this advanced position we should start with a chair. Can you please explain what you mean by that? Do I sit on the chair? Lean up against the chair ( which will move if I lean on it) ? I can't picture what you're saying. Thank you very much for helping through this part of the video I'm having trouble with. Bless you.
Hi Enid! I'm glad it might be helping! To your question, this video goes through a few variations of the couch stretch that might be more helpful for you: th-cam.com/video/vLF8FM9ZhVY/w-d-xo.html. I hope it does help!
It also helps to breathe with your diaphragm. There’s a lot of videos out there about how to do it. Although, you should be alright as long as you don’t hold your breath.
You should also not breathe super deep like your trying to fill the tank really full. Doing that or holding your breath both can cause tension and effect the way you move.
Very helpful.. Will start today with these stretches for my tight hips! Thanks
Hope it has a big impact Bill!
Amazing video I’ve been working on mobility is amazing how much we can move when we constantly and rigorously train to achieve the capability
I hear you Jose! Hope it helps!
This is the best stretching channel ive found so far.
I appreciate that mate! Glad it helpful!
Loved it! super informative and well instructed. I feel it will save me tons on money by avoiding multiple trips to the chiropractors. Not to mention peace of mind.
Awesome to hear Angela! Hope it helps!
See the first stretch you did in your first video. If you actually walk pushing legs behind you instead of lifting out the psoas then it stretches all simply walking …
This is why kids don’t worry watch them walk legs drive back retract
YOU are a genius!! I haven't been able to find the time to do the suggested stretches from the video regularly, however I instantly went for a walk using your suggestion. And OH BOY! So, I walked with a conscious effort to stand more upright and thrust each leg out behind me, to push my body forward when walking (and clenching each glute alternately with each stride) rather than swinging my legs out front and pulling myself along. I walked for about ten minutes and I can honestly say that within minutes my incredibly painful hip flexors, hip bursa, ITB, lower back and even the 'pulling' in my knee freed up and the serious pain everywhere pretty much disappeared. This was about 2 weeks ago and by walking like this as often as I can remember to (plus doing some other stretches when I can) I can now walk without a walking stick (I'm only 51 and am otherwise a very fit and active person) my severe pain has almost gone and I can sleep through the night without waking up every hour or so in agony. So stoked with your suggestion, thank you!
Bridge exercise works great because it is balanced and strengthens the hips.
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Great video this one. Make a video for Stretch before "Cycling" "Swming" "Running"
Thank you thank you thank you!!!! ❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤ Not an exaggeration. I seriously thought I was going to to have to see a doctor. The pain in my leg and tightness in my Achilles was unreal! I could barely sleep. I couldn’t walk and I was worried that I wouldn’t be able to help my wife moving to our new house. I could barely walk around.
Foam roller exactly as you instructed. 3 days later. No pain no nothing!! CURED!
Subscribing now to support you. You truly saved me here. ❤❤❤
Awesome to hear Dave, and welcome aboard! It makes me happy to hear these videos might be having a big impact on people. Well done!
Thats fab!!. Nice detailed explaination and good science behind how the brain reacts to the movements. Thats indeed a good explaination.
Appreciate it mate! Hope it’s helpful!
First time I’ve seen one of your videos and I couldn’t agree more!
Awesome Michael! Hope it helps!
Hope this stuff helps. I am a delivery driver. I am extremely tight in my mid back and legs. I have started to do knees over toes workouts along with my strength training but always looking for other things that will help. Thanks
Good luck with it mate, hope it does help!
Wow man this is amazing. You really know your stuff. I appreciate you
Hope it helps mate!
Great video and explanation to why this problem happens.
Cheers mate! Hope it helps!
Thank you.I use the foam roller w great results.I appreciate this.
Glad to hear it may have helped Michael!
Thanks brother just found this video n already making progress!
God bless you!
Amazing Vincent! Great to hear.
You're amazing! I feel fab, tried & tested! 🎉
I've only been doing this for two days but man this is such a big help. I didn't realize how much a tight psoas was effecting me.
Awesome Aaron! Really happy to hear it’s helping!
Thank you so much for your video. I do many of the these movements. I'm happy to know I'm doing the right ones.
Great to hear!
Going to give this a try. I'll use the 10 sec tension in my various stretches. Sounds good. Thanks!
Hope it’s helpful mate!
Neatly explained, thank you so much for this video…i needed this
Awesome to hear it resonated with you mate!
very well explained thank you. my Psoas is feeling tender but loose right now, so i think im on the right track
Great to hear, Morty! How have things felt since you posted this comment a week or so ago?
Do you still offer virtual consultations? I have been struggling with severe pain for almost 10 yrs. Former athlete. Two hip surgeries, a spinal fusion, and a car accoent later and I can't seem to find someone to help me understand what's preventing my body from recovering. None of my health care team seems to be able to be motivated or educated enough to dig into root cause. They all have their own perspectives, and while the joints have been replaced, I'm left with tightness, stiffnes, inconsistent functional movement, and daily pain. I refust to accept that my body has to remain in the current condition.
After watching your video in addition, I feel hopeful that you can help me put it all together. I would be happy to share all of the details to help you prescribe the right protocol for me.
Thank you
Hi Pat! Sorry to hear things haven’t been amazing for you recently. I do still offer online consultations, feel free to email me at contact@yourwellnessnerd.com and we can talk more of it suits you! -Grant
Wow!!!! Awesome video.... I've had surgeries, right si joint fusion, I have a SCS spinal cord stimulator.....but still n so much pain....I'm trying all of these...I have everything I need just really not knowing how I should use them.....thx so much totally awesome.... TFS Shelly from Colorado 😉❤️
Good luck Shelly, hope the videos are helpful!
Struggled with SI joint issues myself for over 10 years. I hope that you find the answers you need! For me, reactivation of dormant oblique systems was a massive step to solving the problem.
your info is incredible! right now I have limited mobility when standing and walking. I cannot walk more than 30 ft because the muscles in one of my legs gets really tight (usually starting at calf then going up to hamstring and buttocks (closer to back). I cannot bend my knee to properly walk. I do not go for walks and sometimes to the market for food but when I do go food shopping, by the time I am in line to pay, I am in so much pain on the one side. I then can hardly walk to car. I then have to pull my leg up to help to it get into the SUV. No one knows why. My lumbar back is minor DDD and no surgery needed. Seen many spine and hip doctors and PT for back and no help. I just get worse. My leg is achy alot. I do notice in pool, when I march then the whole hip/pelvic area feels really tight so I am thinking maybe that cause be why I have this problem walking/standing? is this psoas symtoms that I have. you video on tight calfs was an answer. Found that recently.
Good luck with your recovery Karen! If someone came to see me with that presentation, I’d be very interested in the function of their lower back as a starting point. It’s great when nothing major comes up on a scan which can mean things are still stiff, tight, weaker from the base of tat rib cage area down. It’s always important to make sure those hips are mobile in all directions and to analyse the postures and shapes you put that tissue in the most throughout the day. At the end of the day there has to be a reason for everything, especially if it’s specifically on one side and not the other! Hope you can find someone who connects those dots for you!
I fell down my frozen stairs in 2016 & landed on my left Iliac. At PT during 2016, my psoas muscle was dug into. OH, the pain!! I didn't stick with any exercises after PT was finished. I ended up using a cane & walker over the years. My doctor has done several epidural steroid injections with no lasting relief longer than a week if anything at all. I'm back in PT, due to getting sciatica pain that caused me to be unable to move until I got into the cat/cow position & then extend my leg behind me. At PT, we are working on pelvic lifts/ bridges. I couldn't even lift more than an inch! The huge exercise ball is used under my knees to stretch side to side & to push down on while standing. I'm seeing the 5th PT today because no one can figure out why my body is jerking around at my core. It is hard to walk now & I'm back to the cane & walker about 5 days a week. It makes no sense that I have a few days where I don't jerk around. It causes my neck to hurt even. If I walk at a fast pace, I don't shake.
Good luck in your recovery, Melody!
Incredibly good video! Thank you ❤
I appreciate it Jackie! Awesome to hear it might be helpful!
Cool vid. Ineoukd really enjoy hearing your thoughts to prevent or resolve reoccurring hip bursitis please. Cheers
Hi Dani! I have a video on gluteal tendon pain and the concepts are very transferable to hip bursitis. Having said that I’ll add hip bursitis the list of upcoming videos!
Great video!!! Thank you so much!!! Very informative!!!
Hope it helped mate!
Thank you so much! I am a dental hygienist and sit while working. My lower back and hips have become so tight and sore that I suddenly there is no exercise I can do long term. Releasing pain on the trigger points is helping so much. I want to strengthen my glutes and release all of my hip flexors.🥲
Good luck with it Jeanne! Hope you can sort those things out!
Really? I stumbled on the Psoas stretch that know person teaches. Am happy to share but truly have to say the Psoas has be extremely tight to feel the release. The first time i experienced the release....amazing. I found this stretch out of desperation.
I’m always happy to learn from other peoples lived experience, Robert!
I found a great position: Lift the knee opposite the tight psoas and lean to forwards and towards the side of the tight psoas.
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Can you demonstrate the kneeling stretch you mention in which you’re on a bed or chair? Knee replacement person here!
If you search up the couch stretch on the channel, there will be a few videos demonstrating those things!
So very grateful thank you ❤
Hope it helps you mate!
@@YourWellnessNerd Just trying it today has been great, i'm excited to make it a daily routine and see the results
man that second stretch i cant even get my leg up because my quads refuse. i can do it while holding the leg with the hand instead of trying to press against a wall. the foamroll stuff was pretty amazing btw.
Keep working at a level that feels safe and comfortable to you mate! The body usually just adapts to what you politely ask it to do! Glad to hear it may be helpful!
@@YourWellnessNerd yeah thanks for the video. As you said though, the main thing to fix is the amount of sitting.
This is a phenomenal video. My golf swing thanks you
Great to hear mate! ⛳️
Man, this is a great video.
Great to hear!
Could we talk anatomy? How would I know if I have a tight psoas. I have chronic low back pain. I can live with it. Doing back ups consistently seems to manage it tolerably. I have a high Illium and relatively shorter legs. A chiropractor once took an Xray and told me I have a fused L4 and L5, presumably from birth? Again, how would I know if I have a tight psoas. Generally speaking I've always blamed my lower back pain on my quadratus lumborum.
Typically something as simple at the kneeling hip flexor stretch can give someone good insight into whether their hip flexors are tight.
That’s an amazing video! 🙏🏻🙏🏻
I appreciate it! It seems to be helping a lot of people which is awesome!
@@YourWellnessNerd helped me just watching it 💪🏽💪🏽
Great video mate! Super helpful!
Great to hear!!
Hello friend! Only reservation i have is foam rolling the lower back - most people are already hyper extended in the lower back
The idea with the foam roller is that it’s a tool that can help mobilise stiffness in the joints of the spine. Whether it’s a foam roller or lacrosse ball, or a good massage, or having someone mobilise those areas specifically it doesn’t really matter.
@@YourWellnessNerd you feel we should be mobilizing out lumbar spine? i think i agree with you - why would we want stiffness in any area? it's just i hear a lot of PTs and physios are careful/wary when it comes to that in case of making it too mobile and instead prefer to make it strong and stable - as it is many people Only extend flex and turn through their lumbar spines, so mobility work is reserved for the thoracic which is often rigid
Not trying to say you're wrong btw, i love the channel and will continue to watch, like and learn - i'm just trying to learn
This is scary, I have had a tight lower back for 2 days and youtube recommends this.
It’s doing it’s job then! Hope the video helps in some way Thomas!
Excellent video!
Hope it was helpful!!
You mention starting to do a couple of the exercises on a chair or bed, but don’t show those modifications. People may have some movement difficulties which make getting into certain positions, meaning adapted positioning is necessary. It would be good if you would show even a photo of what you mean.
I hear you, unfortunately, it slipped my mind when recording. If it helps, the exercises are legitimately the same.
So helpful. Thank you 😊
Great to hear!
Great exercises!
Hope they’re impactful!
Psoas is one of the kind muscle. It is anxyety related. Every fix works only for a short time. Doing those for years with 0 success.
Same..... Nothing works until deep tissue massage and pelvic floor muscles release. It's definitely trauma and fear and pain that stores in the psoas
A holistic approach is always important for all body dysfunction
LEGEND!
Hope it helps Matt!
Amazing video!!! When I walk my butt finally moves
Glad to hear it may have been helpful Zachary!
Wow, thankyou! I’ve been in pain for months, trying all the stretches and massages. I watched this video and spent 10 minutes with the foam roller and I already feel like this is feeling better. Do you have any advice for loosening a popliteous? I don’t know if I spelled that right, the one that goes behind the knee.
You’re welcome! It’s hard to give specific advice, but having a hunt around the area with a tennis ball/lacrosse ball may help find and release things generallly
Can you do a video on how you would do the exercise in a chair for the one where you have your knee up to the wall?
I’ve since posted one!