How to Fix a Tight Psoas Muscle in 30 SECONDS
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- เผยแพร่เมื่อ 4 ส.ค. 2024
- Dr. Rowe shows how to quickly get rid of psoas muscle and hip flexor pain.
A tight psoas muscle is a big overlooked cause of lower back pain. Additionally, it may cause pain in the front of the leg, groin, and hip area.
Since it's such a deep muscle, massage is not very effective at releasing tightness or offering relief. Instead, the best method is to focus on activating (loosening) the muscle through mobility exercises and then strengthening the muscle (to prevent issues later on).
This video will be broken up into two separate parts to focus on this. Go through both parts to get the best results, and use what works best for you.
As a bonus, all of these iliopsoas muscle and hip flexor stretching exercises can be done at home, require no special equipment, and may give quick pain relief... even in as little as 30 seconds!
Watch now and instantly fix a tight psoas at home!
Chapters:
0:00 Intro
PART ONE: Psoas Activation
1:06 Psoas Cobra
3:05 Hip Flexor Couch Stretch
PART TWO: Iliopsoas Strengthening
5:30 Knee Raiser
7:02 Hip Lunge Slider
8:42 Iliopsoas Bridge
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Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / drmichaelrowe
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
USE OF THIS CONTENT IS AT YOUR OWN RISK.
#psoas #backpain #lowerbackpain
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
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That’s one fat cat
@KALAMITY GAME happy cat
Yes this is helpful. I have a question/suggestion. I have a anterior pelvic tilt and have heard mixed messages about stretching hamstrings. I was told once that as the hamstrings are in a lengthened position due to the tilt not to stretch them, but instead try and strengthen them. Is this true and should I avoid static stretching for the hamstrings. Thanks!
Hi Dr. I'm wondering if you have a female counterpart to assist with showcasing of these stretches? We know the female has definitively different muscle & bone structure, so some stretches might not work the same. What are your thoughts?
@5:48 😂🤼 You're Funny!
🎉❤😊 This video changed my life in a matter of minutes. I went from intense, throbbing pain to hardly noticeable pain. I will keep it up. I wanted to acknowledge your awesomeness by donating the amount of one chiropractic visit. Thank you, thank you. I can’t wait to check out your other videos. ❤🎉😊
Glad you're getting a lot of relief, and KEEP AT IT!! (Thank you so much for supporting the channel too, I appreciate it) - Dr. Rowe -
What a kind gesture! My wife just got a similar benefit but unfortunately she's a cheap'psoas 😂
Were you experiencing muscle spasm sensations in the lower back?
@@ironmantooltimedad jokes for the win😂🙌🏾
Yes, I was focusing on my peri-formis and glute muscles but once I started working on my psoas, it was like a miracle. I had been sitting for weeks with a broken toe
I can’t believe after 2 months of pain it just went away with 5 times repeat of the first exercice. Thank you so much.
Same here!😊
Me too!!!! Struggled for so long and that psoas cobra and the one with the knee up were AMAZING!
So arse
Ok, wow! Reading these comments gives me hope!! 🙏🏻
I need to do these then. I can barely walk. 😢
OMG!
I have had chronic level 7-8 flare ups of my right hip for 8 years now. I’ve done everything “right” - I lost all the weight, get rest, stretch and wear proper shoes and live well with level 2-4 on most days.
I just spent 25 minutes going through these and felt only my front thighs engaging during it…. But 10 minutes later I can absolutely feel a real shift. I’m not even in level 1 pain. I knew it was my psoas but because I’ve developed a pelvic tilt that is all the two PT addressed. A chiro practor got me 1/2 way there a few times but I’m now thinking I’ve found the key in this video.
I’ll keep at it for a month and report back.
Guys, I feel high right now. Like I just took a really great painkiller!
Any update? I was having some serious ql pain for about 4 weeks, went in for a massage was able to release that muscle. However my psoas from overcompensating or whatever is now feeling as if a rubber band is tied around it. Not sure if I can go into the full Cobra as of right now because my level of pain but I'm confident I can at least do the first one. Really hoping that you've gotten to the other side of your pain with this and can give me some good news?
My "fat sore ass" muscle has been hurting for probably 15 years lol
😂😂😂😂😂😂❤
😆😆😆
😅😂😂
Beat me to it
I cant unhear it now haha
The pain has become overwhelming lately. I tried your first stretches and no lie after about 5 minutes I feel SIGNIFICANT relief from a problem that has literally plagued me for years. Thank you so much.
That's great to hear!
Ditto! I had only experienced this pain for a month, but BOY OH BOY it hurt. Thankfully ran across this video and SHAZAM: It has taken me from a pain of 8/10 to 2-3/10 in 30 seconds. I'm continuing to do these stretches to get back to Zero pain.
@@ToriVogt any update 2 months in? This pain is kicking my butt all day every day to the point that I can’t even go on a run without having severe back pain. So i’m starting these tomorrow morning
@@KammyWammy21 yes! Pain FREE!! These exercises PLUS applying diluted oregano oil brought instant relief. I recommend!!
Chronic stress causes thight muscles and chronic pain.
Best part of this video, straight to the point with no long silly intro!! Worked great for too
You don't like the cheesy musical intros?! 😂
@@DrRowe But then add a snippet of a flash-forward, iterate why, ask an entirely unrelatable "have you ever?" question, a quick montage, then iterate again why you're making the video...
I really also like it that the Dr goes straight into the matter, even very clearly.👍👍
Cat is the best part 😻 great video
the first exercise just changed my life
Doc, I can’t tell you how grateful I am for your generosity with these videos. About six months back I had a weightlifting injury and I’ve been living with chronic pain in my lower back, pelvis, and groin since. A few days ago I came across your video on the QL muscle, the pelvis reset video, and this one. I’ve been following along with you twice a day on these specific videos and I simply CANNOT overstate how amazing the difference has been. I’m able to function more or less pain free for the first time in half a year and I’m going to continue using them to build strength and flexibility back before I start (carefully) working out and running again.
Sorry this is long, I just really am thankful and wanted you to know your efforts are very very much appreciated . 👍
Thank you so much, and keep at it! 💪
How are you now ??
It’s amazing how you can target every muscle in your body! Our town is very fortunate to have you here for us!
Happy to help, and thanks again for watching!
Which town are you guys from!?😊
@@vigneshwar0 St. Joseph, Michigan. Info is available in the description
@@MrSham3less Thank you!
How far from Grand Haven Mi?
You just fixed a chronic kneecap issue (patellofemoral syndrome) that gave me trouble for years. No PT ever suggested I might have a tight psoas. I can walk without pain for the first time in months. Thank you!!!
Thank you, Steven. Really glad you found this video and it's making a huge difference. Keep at the exercises! - Dr. Rowe -
@@DrRowe does this exercises help with , meralgia paresthetica
The chronic pain is never where the problem is! It's when the body is compensating that it gets sore.
Wow that's crazy, I've had patellofemoral syndrome for years and never would think this is connected!
@@rachaelpackenham4751Did you ever get over the patella femoral pain? Did these exercises help?
My sore ass was so tight until Dr. Rowe loosen me up finally thank you!
These are great! I’ve been suffering with tension around hips and lower back for months. Two days of this, and I feel changes. Thank you!
Your description of the areas of pain that identify the psoas muscle are 100% spot on. No doc or physical therapist has identified the source of the problem, even after me telling them the exact areas you mentioned. Thank you!
Glad you found this video, and I hope the exercises help you too!
That's a shame. My family doctor, over a phone appointment, asked me to look at exercises online for stretching the psoas muscle just moments after I explained the pain I've experienced for the last couple of days in one groin to hip area. She must be a genius.
Same here. They just X-ray, inject, MRI, medicate, PT. Nothing had helpec.
@@trudycolborne2371 congratulations with your doc. Maybe she is updated or trained recently. There is a New generation of docters coming...
@@trudycolborne2371 I am fortunate to have a PT iin the family so I often describe symptoms and she tells me what exercises to look for and to avoid. When I can get to her in person, she'll do some poking and frequently says things like, "oh , wow" - makes me feel special! She can usually do some manipulations to help immediately and i try to keep up exercises. Nowadays, it seems most of my workouts could be therapy exercises. i have to admit, I'm not the best about keeping up with all of them, but when I feel twinges of previous issues I come back to the particular exercises that worked.
Phenomenal set of exercises/stretches. I have had tight psoas for decades and I can tell you that you don't want this muscle yanking on your lower back. I do some of these exercises religiously, but Dr. Rowe has really upped the ante. I am going all in with these. Thanks Dr. Rowe and nice cat!
Thanks for watching, and Loki says hello! 🐈⬛
You are such a blessing. Up at 3 am, again, with excruciating pain. Searching for answers I am often directed to your methods. You always bring relief with efforts that I can actually do. Thank you.
Thank you so much, Dr. Rowe, these stretches are the absolute best ones I've come across in all my research. I felt the stretch deep deep in my body, so I knew it was relieving the tension. I have continued to do them. I'd like to share what I've been through, so it may help someone else. I've been in intense pain for 5 years ~ pain in my rear end, pelvis, groin, hips and knees. It all started with knife stabbing pain in my rear end. My doctor sent me to a pelvic floor physical therapist who worked on my trigger points. I improved, but it has come back twice since then. My hips started hurting in this fall, so much so that I couldn't sleep (I'm a side sleeper). I had tremendous difficulty getting up from a seated position and climbing stairs but some days I could barely walk. The pain radiated down the outside of my thigh and into my knee. I knew it wasn't sciatica b/c I've had that before. I also had pain in my groin, pelvis and piriformis. Eight sessions of PT on my hips did NOTHING! My orthopedist told me all the pain was coming from my low back and ordered an epidural which did not help me one bit. Back story: I've had two serious injuries to my lumbar spine over the past 20 years, and I also have DDD and arthritis, so my back is, indeed, screwed up. He told me two weeks ago that I needed to have both my L4/L5 and L5/S1 fused. I cried. I refused to believe that my back was causing all the pain because the epidural I had 2 months ago would have helped. For 2 days I read material and watched YT videos on the psoas muscle (like this excellent one!), and I realized my problem was Psoas Syndrome. I went from the depths of despair to having my hope restored within 3 days! I went to a chiropractor this week, and he confirmed my diagnosis and that the psoas was causing so much pain in so many areas. He also did myofascial release techniques on me, which hurt like holy hell, but I felt immediate relief. Bottom line is my doctors and PTs have been treating my SYMPTOMS but not the PROBLEM, and that's exactly why I wasn't improving. Thank you again, Dr. Row!
Thanks so much for watching!
similar story here, although not quite as severe sounding as yours. I started going to chiros and doctors in my 20's and nobody has ever been able to tell me what was causing my back & hip pain. I'm 45 now and didn't even know there was a muscle connected to the back side of my spine until I stumbled on it watching back pain relief exercise videos. It's disturbing how many doctors don't ever even consider this muscle as the cause of back/hip pain. I just found this today, and after going through it once I agree it's way more effective than other excersizes I've tried.
Bless you! That first stretch released my left psoas that has given me back pain for decades! Thank you!
Glad you found the video, and I hope the exercises help you for a long time to come.
Can't say thank you enough. My back hurts all the time from golf and I knew it was the muscles on the front of my upper legs pulling on my back but have never seen these stretches. Absolutely amazing and will do them every morning as well as after each round. So thankful.
You're my go to person for anything physical. No B.S. straight to the point and perfectly laid out exercises. I recommend you to the people I come across that have any physical discomfort
I’ve been in consistent pain for months and been to multiple doctors. These exercises targeted EVERY “problem area”, and I have the most relief I’ve felt in months!!! 😭😭😭 This is the second time your videos have helped me when my doctors couldn’t. THANK YOU!!!
I have been dealing with this for almost five years. My osteopath diagnosed me with right hip bursitis, did some manipulations, gave me steroids and sent me on my way. It was a little better, but then became bilateral. I started looking at diagrams of muscles in the hip/pelvis region, and realised that bursitis didn't make sense but inflammation in my psoas muscles totally did. All those red areas? Yep. Pain. I am just starting these exercises, but my low back is so tight, I can hardly breathe (I also have a moderate scoliosis which has caused back pain since I was 12). I am hoping with persistence, these exercises will help my pelvic/hip discomfort and stiffness.
@@LmsTheMomof3any luck?
I had back and hip pain in these red areas for almost a year and it was just luck i found yout video. After only two days of doing the first two strechtes( i stay longer in each position) the tightness is getting much better.thank you so much for your great experience.
Makes us wonder why are we even paying our drs that dont help us?
@@joea.9969I was ignored so many times; TH-cam is my new insurance company.
Dr. Rowe is a very good teacher and demonstrator! Clear speaker, appropriate, modestly dressed and very useful exercises. Much appreciated. Very well done!
Thanks for watching!
Multiple years of Tricare (military medical) giving me the run around, from Physical therapy to chiropractor, and you Sir have done more benefit in this video, instant relief… will be doing these stretches everyday and subscribing. Wish there was more to support you, thank you so much
Thanks for the sub, and keep at it!
I just wanted to thank you. Lower back pain for 6 weeks. Scared I have cancer again. Your stretches, especially the foot on the couch have put my back pain down to 20 from 100 plus. First time I've experienced back pain like that. Scans tmrw, (bc of my fear) but thank you. You have helped me. ❤
Solving a problem of over 3yrs in minutes is quite amazing. My gratitude is worth over a million dollar. ❤🙏 🙏. This video is the cheapest commodity I ever achieved from a human in life 🙌
It's incredible. This man is operating locally, but actually helping people around the world :D
Happy to help, and thanks for watching!
Looks simple enough but after 2 knee replacements, a tumor in my L1 and being obese, it is almost impossible to to be on the floor and on my knees and bending my knees at a 95* angle.
Thank you for putting these exercises online for those of us who are body-aware enough to accomplish these exercises without the supervision offered in a PT office. I am 65, VERY active, but with some musculoskeletal imbalances from old car wrecks. Yoga helps keep me in line, but your videos are my go-to when something gets a little out of whack.
Your 'stuff' WORKS. Thank you.
Thank you, and I'm glad these exercises are helping you!
Thank you Dr. Rowe, I've had back pain for several months. Your stretching routine has made me almost instantly feel better. I have had ankle and back issues for the past 6 months, and my muscles have become very weak. It was a challenge to do the stretching and strengthening without falling. I am a woman of 76 years young, and don't have the strength I used to have. But I'm going to keep doing this routine. I know it will get easier the more I do it. I appreciate you doing this video. Keep it coming!
This video and stretches are a GAMECHANGER!! They helped me get from pain so much I was worried I had a serious health problem to regaining mobility and nearly eliminating this pain that suddenly showed up a month ago. Thank you Dr. Rowe!! #drrowe #spinecare #help #relief #psoas #backpain
Glad you found the video and it's helping you, and thanks for watching!
I've only been doing these exercises for 2 full days, but have immediately found improvements in my back pain and stiffness. I have passed this around to others that share in chronic lower back pain. Thanks for your knowledge and great videos!
Glad you're getting relief, and thanks for sharing!
How is this possible that you are making a video about a problem that i currently have ? You are amazing , many thanks for your help .
Hope the exercises help you, and please give us an update soon.
Bcz nowadays most of the people are having a lot of problem
Lol it’s a miracle! It’s like he knew you were having this problem and made this video just for you!
Google is listening
@@mikepiperata1502 that’s right, you bet your psoas it is.
I suffered for months, went to many doctors and physiotherapists, watched hundreds of videos on the internet all in all my hands was empty until i saw u. thank you for the you gave me in ll this crowd. I see this and other videos you shot as works of art that will benefit humanity in a timeless way. I am grateful.
This video should be on fhome page of TH-cam for every user older than 30! Thank you for sharing. I felt relief after the first exeercise.
Glad you're getting relief, and I hope the exercises help you for a long time to come!
I am in my 20's , still having lower back pain and both legs pain hip pain and sciatica symptoms :(
Started experiencing tight hips last couple of years,just thought it was age but got worse and worse then discovered this video and after a few months of doing it things are about 70 % better!! Thanks sincerely Doc and keep up the great work!!!
That's wonderful to hear, and I'm glad you found the video!
I am an avid cyclist and runner - training for another marathon. I have a leg discrepancy and once again my back went out (I am 63). This time I started searching for a "reason" and found this channel. After 4 days of trying to stand up I just completed your stretches and already have some relief. Amazing and very grateful...
Great to hear you're getting relief!
I am an Obstretrican doing most of my deliveries sitting. Upon ambulating, I constantly experience pain in my right groin, inter thigh an back. However, initiating your chair/couch technique before and after deliveries have given me total relief of pain in all areas. I bring joy to my patients with my delivery service; You bring joy to me through using your stretching technique. May God bless you for willing to share!😅
This is the most thorough set of psoas exercises I've ever seen! Wow. I had 2 hip replacements 2 years ago and the surgeon pulled out my legs to their proper set within the new socket. Thus I regained the .5 inch height I'd lost due to damaged hip joints. BUT! The psoas had adjusted to the old "setting" and I have been in pain ever since, right in the areas you describe - lower back and near the groin and down the fronts of my thighs, even causing a surface burning sensation over my knees - and my knees have never had any issues before. I cannot stand for very long because that psoas had years of being in a shortened position. You've pulled together a combo of stretches with strengthening I've not seen anywhere else. I have renewed hope I'll resolve this issue - thank you so very much, Dr. Rowe!!
Glad you found this video, and I hope the exercises help you for a long time to come!
Hi Melanie. Have you felt better? And which exercise helped you. Im going to try them myself. I hope you feel better. You're in my prayers.
I am in the same position. I have stopped being able to walk much at all due to the pain in my hips and my back, this after a broken hip two years ago.I cannot stand for long either. I am going to try this to see if it helps.
Oh, wow. I cannot imagine that kind of pain or restriction. I'm glad you got your hips fixed, but I hope you can get some help from this.
This is one of the best PSOAS stretching and exercise videos that I found. Thanks for sharing the wisdom.
Glad you found the video, and thanks so much for watching!
I have tried to find the cause of my trouble with my weightlifting for years. This is a game changer. Thank you so much!
I’ve been dealing with lower back and groin pain for over 8 years and went through 3 rounds of PT and was diagnosed with a torn labrum. I did these stretches and exercises yesterday and noticed I felt a little better. Last night into morning my glutes and hips are a little tighter and my groin hurts a little more ( good hurt actually) my back is 70% better. I put on my pants this morning without feeling like I was gonna fall over. These are a Godsend. I have had little no no change in my pain for over 8 years and your video gave me an almost pain free back for the first time in years!! Thank you !
I've been dealing with incredible pain in both flexors/ psoas muscles, it's annihilated my running 🥺 these stretches are helping me so much and the timing is impeccable! Thank you!!
Wonderful to hear the exercises are helping you, and thanks for watching!
This looks like exactly what I need. I have been in so much pain I thought there was no help. Thank you for this video demonstration.
Hope it helps, and please give us an update soon.
When I went into the massage therapist last month she mentioned a tight psoas after doing a couple leg stretches. Yesterday, my chiropractor mentioned a tight psoas. He showed me a standing stretch, but yours methods are much better and provide even more and immediate relief.
I've had chronic low back pain for years. It had reached a point of becoming debilitating, the pain was so hard on my mental health and it felt like so hopless. Yesterday a massage therapist told my my Psoasis was tight and so I came home and found this video. I've done these stretches 5 or 6 times in the last 24 hours and this is the most pain free my body has been in years. Thank you so much, I feel like I have my life back
After searching around TH-cam for a while,
found this amazing video that really relief my post inguinal hernia surgery pain!
Thank you very much for this video.
Glad you found the video, and thanks for watching!
You are not missing a beat as you instruct while doing the exercises. Good example that you live what you teach! Thank you!
Thanks for watching!
people like you deserve all the love and support, thank you for this invaluable session!
Thanks so much for watching!
THANK YOU! I've been experiencing lower back pain caused by bad posture, sitting too long at a desk and just poor mobility. I JUST tried your started Cobra stretch, and I really do feel it from my lower back to my front thighs! I was able to use my own back power to stand back up when I was finished, rather than using my hands to shimmy back up to a standing position. Thanks so much for posting this, you helped a 38 yr old Canadian with his lower back pain :)
I can't tell you how happy I am to see the kitten. Spotted the little tent right away and was like, "THERE IS A KITTY IN THIS HOUSE" and then, bam, kitty.
This is just what I needed. Been feeling a tightness in this area in the mornings when I wake up. Thank you for the video.
Hope the exercises help!
I have dealt with a horribly tight psoas and lower back pain for the last month. To the point I couldn’t work out. I stumbled on this video 10 days ago and thought I have nothing to lose. All I can say is wow, pain is now gone and I’m back to working out. I do this routine daily and can even do some of “taking it further “ stretches. You are the best.
That’s wonderful to hear!
I've been suffering with mid/lower back pain for a month now. I know I have weak glutes / tight flexors because these stretches feel THE BEST. Thanks for you channel, it's my goto for back pain.
Glad you're getting relief, and glad you found the channel too!
Exceptionally helpful! Adding some of this to my normal yoga … I have had Psoas issues for many years and it’s such a weird discomfort.
Okay, you definitely have my attention !!! I've been dealing with this type of pain for many years and through the last few years of my military career. I've seen many physical therapist and Chiropractors but none of those techniques ever alleviated the constant dull pain I've felt in my hips and lower spine. I haven't ventured of to the 2nd part of the info you shared with us, strictly because I'm feeling a night and day relief difference with the stretching. Thank you greatly.
Definitely give the strengthening exercises a try, and thanks for watching!
These stretches just make sense..thank you so much! I just discovered this video but I can feel the stretches targeting the exact areas that are tight.
As a new mom, my left psoas screams at me around 3pm every day. After putting my daughter to bed, I have a difficult time putting any weight on my left leg, these strengthening exercises are really going to help! Thank you!
Thanks for watching!
This video is an absolute game changer! I’ve been suffering with this particular injury for months but it has become very painful over the past 3 weeks! The exercises in this video have made me feel so much better after doing them for the first time!! Thanks for the great video 👍👍👍👍
Thanks so much for watching!
This is a godsend! Tight psoas pain has been affecting my sleep and marathon training. Doing these exersises only couple of times have significantly helped. Thanks!
Thank you so much! I’ve been dealing with a tight psoas for months after injuring it a year ago. I felt so much relief. I will be watching and doing these exercises again.
Glad you're getting relief!
Have a big run coming up & have had real discomfort in this area. Just finished doing your exercises and it feels so much better
Will keep up the good work!
Thank you!🙌🙌🏃🏻♀️
Glad the exercises are helping you, and thanks for watching!
I have been doing most of these for many years not realising I was stretching the Psoas which I didn't know I had. Maybe this is why I still feel so good approaching 60. I was doing these exercises to help lower back mobility, build core flexibility and strength and improve balance. Thanks for confirming what I have been stretching is doing immense good. Shall continue with better understanding of what specific muscles these stretches target. TY.
Turning the knees at 90 degrees in a cobra made a huge difference in being able to feel the stretch. So much relief. Thanks!
Finally!! I’ve watched so many videos about stretching the psoas and they were all the same standard stretches that never worked. Thank you so much for these different stretches that are actually helping me.
Glad you found the video, and thanks for watching!
Thank you so much for your videos. I love how detailed, descriptive, and easy to understand you are with each stretch or exercise you explain. I'm a medical massage therapist and I am always on the hunt for "homework" to give my clients. I will be suggesting your videos to a lot of clients in the next few weeks. Cheers.
Thanks for watching and sharing!
This man is a legend, thank you Dr Rowe for all the helpful exercises, I had a frozen psoas after some falls on my tailbone when I was in my early teens, I'm now 38, these exercises have helped me re-activate the psoas, I'm very grateful thank you!
Thanks for watching!
Thank you. Always great videos. I tend to get a lot of pain and tightness from golf in my hips, groin and back and your vides truly help.
The very best stretch plus strengthening channel on you tube
As a guy with scoliosis and hip issues that result from that, sincerely thank you for your videos and content. this is so helpful and improves my quality of life to a great degree. Thank you Dr Rowe.
Glad the exercises are helping you, and thanks for watching!
All together this is an excellent routine.
It includes some great variations of stretches and exercises I was already doing under direction from multiple PT's I've seen over the years due to chronic hip issues. This is just all around wonderful advice.
Thanks for watching!
Thank you for this video! It helped me today! I was in a very bad shape and couldn't move much or sleep. Being the weekend I couldn't find any appointment to get help. Then I found your video. It took me a lot of perseverance and effort to complete the first stretch, my affected leg was so painful! But at the end, I did it! And after 15min or so, to do all the stretches, the issue was fixed; I can't believe that I could go through my day free of pain. This is magical! 🙏🏽
Now I will start the strengthening part in a couple of days so that this doesn't repeat! Thank you, thank you ❤
Day 2
Still stretching only. This time stretch #1 was easier, with the opposite leg to the affected being more challenging. And when it came to stretch #2, the affected leg was really hurting, but not as much as yesterday.
And it slept well! Yay! Thanks again❣️
Amazing! Just the 10 min of stretching following along w/ the video was very helpful. Thanks Dr Rowe!
I recently found this channel and I feel compelled to express my gratitude for the invaluable insights, techniques, and the comprehensive elucidation of key concepts in physical therapy. Thank you for your commitment to disseminating this knowledge.
Best psoas stretch without any equipment. This is so effective, along with the strengthening exercises. Thanks so much!
Glad you found the video, and I hope the exercises help you for a long time to come!
This is the most applicable and effective set of movements for this issue I have seen so far..
Glad the exercises are helping you, and thanks for watching!
He’s the real deal! Finally instant pain relief. Thanks for sharing your knowledge.
Today was the day the suggestions stuck gold. Have subscribed and look forward to what other gems u have. This is how this kind of video should be. First class. 👌
Glad you found the video, and thanks for watching!
Great exercises to do while watching tv. Better than sitting on the couch which just causes the problem these exercises will fix. Awesome!
Absolutely!
I felt immediate relief!! Thank you. I have been fighting this issue for YEARS!! I really thing you have saved me so much money! Chiropractor couldn't help and I feel so much relief! Again, THANK YOU!
Glad it helped!
I have had chronic lower back pain for about 3 years and haven’t found anything that helps, and I have tried absolutely everything. I decided to try this on a whim and I feel relief for the first time in years. I’m fighting back tears. The pain isn’t gone, but it feels like so much tension has been released and I can move more freely. I will continue with these stretches and the strengthening exercises - thank you so so so so so much
Glad you're getting relief and keep at it!
WHAT! My lower back has been sore for three months, agony!
Five minutes into this video, and my pain was gone!
You are an incredible person for shating this freely!
Well said and thoroughly explained. Loved the progressions/regressions. Thank you for sharing! 🙏🏻
Thanks so much for watching!
Thank you so much for this one! I tore my hammy a couple years ago at the start of the pandemic, and it never healed right because all the physio places closed. I developed plenty of muscle imbalances from compensating for the shortened hammy, and the psoas is by far my biggest offender. I’m sure these stretches will help, so again, much appreciated!!!
Hope this video ends up making a big difference for you, and thanks for watching!
You are one of best instructors - jump right onto the point and explain very clearly. Thanks a lot. These exercises are helping me a lot.
Thank you, and thanks for watching!
What I find amazing is how the body knows to do these movements naturally. I’ve been doing these for years as I find it relieves my severe back pain. It’s amazing to be doing these without knowing they are actual exercises! 🙏
Thanks Doc. This is the second video that really shed some light on a chronic issue I have been having. Unfortunately these exercises caused pain but it did point me in the right direction - Psoas Syndrome. Undiagnosed for over 10 years and recently misdiagnosed as solely hip labral maceration, tears, subchondral cyst, moderate osteoarthritis and Cam FAI. Even though all those conditions exist, a cortisone hip injection for the arthritis only took away the morning stiffness of the lower back but significantly increased the pain in my sacro region. My physio said the pain didn’t matter where it was coming from and I had to work through it (yikes) and my sports medicine doctor has not offered any alternative diagnostic help after the injection. It’s time to replace my medical team. 37y/o M and retired amateur Muay Thai fighter. You are the best. Cheers.
Glad you found the video, and please give us an update in a week or two.
This channel has been so helpful to me! So much less pain now. Thank you!
Wonderful to hear you're getting relief!
I had a Microdiscectomy L4 L5 8 years ago, my hips became so sore, tight and weak and was causing back problems for me again “well I think that’s what’s causing it” i will bend over and always pull a muscle and I couldn’t find an exercise/stretch that targeted those deep areas of pain until I watched this video. Feeling a good stretch in areas I haven’t been able to reach before, feels great to finally stretch the areas that have been hurting for so many years, my glutes were actually cramping and I feel like these exercises will finally fix my problems. Thank you
I've been struggling with Psaos and QL stretches for over 6 months. I"ve done PT daily and chiro and massage, but THIS changed my back pain more than any of the work I've done.
Psoas Cobra & Iliopsoas Bridge exercises gave me unbelievable pain relief. I hurt my lower back changing a car tyre. I've been struggling with Psoaos pain for about 2 weeks. Thanks Dr Rowe!!
Great to hear you’re getting a lot of relief!
Oh how did TH-cam know I needed this video?!!! Fantastic! I’m doing it now!
Hope it helps, and please give us an update soon.
These exercises really upped my pelvic thrusting game, thanks a lot doc.
I've been facing this pain for last 2 weeks, randomly your video showed up & now Alhumdulillah pain is much less. Thank you. ❤
Glad it helped!
I did the first exercise at max flex and didn't think the second would make any difference. I put it off for two weeks thinking I'd never get any relief. I WAS SO WRONG. THAT SECOND STRETCH IS AMAZING.
I was looking into inversion tables because of my chronic lower back pain. Just recently ive started mobility exercises thinking tight hips were my cause but havent felt much improvement. I just tried a couple of your stretches and omg it's worked! As soon as I stood up I didn't feel the annoying deep pain. It's given me hope as it's affected my movements, I'm getting emotional 😢 Thank you!
Glad you found the video, and glad it’s giving you relief!
This is exactly me. JUST googled the inversion tables a bit ago. Just have this deep tense feeling I'm my upper butt/low back. I started doing pigeons stretches and it was nearly orgasmic
You sir, are a God send! As long as I can figure out what part of me is hurt, I just look you up for the solution, keep doing what you do!
Wow. Just wow. I’ve always had SI joint pain, knee and hip pain, and now especially , tight hips, for which my chiropractor told me that I have (tight hips).
I googled stuff and came to images of the thigh muscles, in particular psoas and Ishiguro and illium (sp) , you name it, and upon studying those images it became apparent what stretches I needed. No other stretches helped immediately than your first two here. For years I’ve been off/on with back pain, and since mid last year, it got worse and worse, I was depressed and always in pain. Very uncomfortable. But now , what a relief. So far so good. The stretch was a such a good , deep stretch, and in my head I knew what I was stretching. Thank you so much!!!! 👍👏👏
Wow - Lying on my back after the first two stretches. My lower back is flat against the floor for the first time in many years. Thank you
I've been doing these stretches for a while with almost no improvement but then, using your slight modifications, I already feel a lot better after the first time I did it. Thank you so much.
Great to hear!
Wow! I've had about 12 years of pain, multiple hip xrays and months of PT for piriformis syndrome. After that didn't do anything my chiropractor said she suspected the psoas muscle. I just did the first two excersizes and already major relief! Was at a pain level 7-8, severe agitation about 30 minutes ago. Now about 3-4 after just 1 round of only the first two stretches. Thank you so much!!!! ❤️
Thank you! Your video has helped me relieve the pain I've been feeling for awhile! 🎉thanks again!