Wow. This is great! I'm older (71) and was worried I couldn't do this. I got down on the floor (overcoming my resistance) and found it pleasurable and fun. In a week of doing moderate stretching, I am feeling so much better! Thanks!
Getting down to the floor and getting back up from the floor in itself is a great mobility exercise that people gradually stop doing as they get older and become confined to chairs and couches, which will take their mobility away and keep them stuck in rigid patterns. Never too old to change! I worked with a 91 old lady (caucasian) who had a total knee replacement and total hip replacement 3 months apart, and was motivated to get back to her yoga! very inspiring, right? I would never judge people's abilities and potential based on their age and conditions.
i’m like. 30 and i’ve had low back pain for about a year. i had a back spasm that was so scary etc and this video. one time only. just hugely improved my back pain. what a cool guy!!!!
I felt a significant reduction in the arch of my back laying down after doing the exercises. I will begin to add this to my daily routine and I signed up for the free literature on low back pain. Thank you!
Thank you so much for this! I fell upon this video by chance, and am so grateful for your help, which has had an immense and immediately releasing effect (the very first time I did it today). I have had moderate residual and deep pain in my lower-to-mid back (off slightly to the left) - the result of a back injury that has hampered sitting, walking, standing, sleeping, and yoga for the last four weeks. After doing this really well explained and demonstrated exercise, I am stunned and so deeply grateful that the pain and tightness has literally disappeared. It’s taken four weeks to stumble on this amazing curl-and-and-engage exercise, which I’ll be doing daily - first thing after (now) jumping out of bed, and definitely as Taro has suggested, before any exercise. Thank you again.
I was hurt by rolling heavy hay and pulling big weeds for many years-in just 5 times of doing this my back came closer to floor- I will be watching you regularly-thank you -I have tipped pelvis and narrow tight hips -this will help-just little movements-exercises ruin me -i am older
I have never been able to sit cross-legged on the floor comfortably. You identified a muscle I didn’t even know I had. This simple psoas exercise will help me address this and my range of motion.
There might be more than one reason why you have a problem sitting cross legs or Indian style! I type so as could do it but also hip adductors bad SI joint. I have an expert on this because I got hit by a semi when I was 17 and I had to figure out what the hell was wrong cuz the doctors couldn't. I invented a new way to treat spondylolises. I don't think you'll go wrong by adding this in your routine no matter what without doing it an examination I've never seen it really hurt anybody. Everybody I've tested has abnormally tight hip flexors unless they're active and very young. Most people have a lower back muscle tightening up along with a hip flexor because they're lower back or so is out. So you want to find out the cause first. Good luck to you
I suffer from multiple Sclerosis (MS) and my hip flexors are affected really bad. This exercise is definitely a bit of me. I'm going to include this in my routines 💪
After months of trying to stretch hip flexors to improve my anterior pelvic tilt watching multiple TH-cam videos. This video explains first to activate and inhibit the psoas muscle before stretching. I am praying it works, as im fed up of my gut and butt sticking out. Thank you 🙏🏻
Will give this a try. I am a runner with perpetually tight psoas/ hip flexors. Sitting criss-cross is uncomfortable without a block during my yoga practice. Thank you that I discovered this.
maybe your psoas get tight because of weakness. When you run, you mostly creating hip extension working ur hamstring and glutes and psoas is actually at the lenghten position all the time. Psoas creating hip flexion above 90 degree, so u basically not using this muscle unless u strenghtening it on purpose. Neither sitting cause psoas tightness, it's myth.
Thank you so much for posting this 🙏! I'm 56 and have started roller skating again 🛼😜 and have been struggling with sore and tight hip flexors during and after a skate session. First time doing this and I feel immediate relief and release and I can't wait to continue to do this every morning to help with my flexibility and hopefully improve my skating style as well!
Mr. Iwamoto.. I am 65 years old and have osteoarthritis in hip and knee joints .. I stopped jogging about 6 years ago bc of this and started yoga instead .. Recently I added Pilates and now your routines, to increase my range of movement.. I hope they help me .. Thank you
Actually think this helped with my stretching. I’ve been having pain in the hip for over a year and going to physio twice a week for months now. He said to keep stretching it but after watching this video my stretching was a deeper. Thank you!! 🙏
Thank you! I love your videos. I'm 37, in fair physical condition, but extremely flexible. I find that stretches do NOTHING for muscle pain, in fact, most stretches don't stretch anything at all. However, your exercises do wonders! Being double jointed causes my body to comfortably twist and contort in ways that cause pain later. You are slowly teaching me how to be more mindful of how I carry myself and move throughout the day. Your exercises really give me results too. I thought my shoulder would be chronically problematic. I did your shoulder exercises everyday and felt amazing for weeks. Then I forgot to do them and the pain returned! Now I'm back and I've learned my lesson!
I am ex-professional dancer. in your case I would recommend ISOMETRIC approach to muscles. example, before stretching hamstring, lay on back, raise legs to 90 d. push with hands and resist with leg. pushing with equal force both ways, then leg will fall toward face a small amount. do it 3 -5 times then stretch hamstring. if that works, it indicates to increase strength training for hamstrings.as it needs more weight bearing activity, good luck as ballet dancer I was taught very early EQUAL TIME for muscle building to stretching time. keep investigating FELDENKRAIS, it is the best physical therapy ever.
@@yarazooom Thank you! I danced ballet for 6 years at a studio connected with RAD in the UK. I quit because after training so hard, they said I could never dance professionally. My knees are very slightly hypoextended (skeletal not muscular flexion). I will look more into the isometric approach and include it in my daily exercise. I appreciate the time and thought you put into your reply and wish you the best!
@@jazzaguayo9842 you are so welcome. I trained in 60s from 12 to 21 also to discover 'you are not the right shape' but I just found many more forms of dance I COULD do. ballet is kind of like military training that must be ''unlearned'. it took me 8 years to get my toes to point forward when I walked. thats when I found Feldenkrais then call 'dance therapy'. please, if I can help with knee issue let me share my experience.
I really appreciate these videos as they have really made a difference in my ongoing battle with lower body pain. Suggestion please: Move your pose so that we can see the movement from different angles. I think seeing your back from a side view would have been helpful to see whether its flexed or straight. Same with an exercise in another video where you are standing on a split and driving your foot down - is your back leg straight or bent? Seeing it from different angles would really help! Thank you again!
This is certainly my weak link. My hips are so tight/restricted I couldn't do the other psoas exercises at all. This exercise reduced my pain immediately. And I had greater hip extension and less space under my lower back. Thank you so much for providing this information and activity.
Had a bad fall a month ago. Fell on some metal pipes and broke my hip and shoulder. I am up walking around and will be using you to help me heal even more. Thank you.
I just tried this. It totally works and increased circulation through my legs. I struggle with anterior pelvic tilt and this was very interesting! I’m about to watch all the videos.
Thank you so much for this free content! I am a martial artist and now a parent of a small child, in graduate school, and missing the feelings of wellbeing that I had back when I had so much more time and money for classes and practice. I'm slowly building my home practice with things I remember and little tips like this from generous and talented teachers on TH-cam. 🙏🙏🙏
Thank you, Taro! I'm still recovering from right hip replacement last March, and just found that this gave my hip more space to move, and that it moved more smoothly and naturally. I appreciate your time and effort!
Wow! Thank you very much! I work out regularly and am in pretty good shape. I recently learned to crochet and have become addicted to it. It is a wonderful hobby but it wreaks havoc on my sciatic nerve, because of sitting so long. I followed along with your video. The arch in my back was much less after the exercise you taught! Also, I could feel a different stretch in the hip flexors, which I don't usually get. I love it! Thank you again! I'm going to subscribe!
Holly molly! This really works. Having tight hips or weak hip muscles, created the biggest arch , and has caused lower back for me since I was a teenager. If this improved the space while laying flat after 1 time, imagine after doing it regularly. I assume it will help with abdominal strength too.
Ditto. Just started. These tiny adjustments were tough. First, it was painful to just Lay flat even tho not much space between my back and the floor. Uneven tho. But then yoga practice helped me to breath thru it. Oh my goodness. Not easy. I had to use my core which is still strong, not as it was when I was a young dancer but not slack entirely. The immediate relief and difference. Now I have more hope of avoiding surgery and keeping my mobility. My concern rounding the back. I have sciatica so that sitting scissor exercise - caution if your piriformis is out of whack.
Excited to find this! I tried it along with your video and found it totally doable. I’m going to add this to my daily routine of stretches and strengthening exercises. Thank you so much for sharing this technique with us. You present it very nicely and simply-with a good vibe, too. 🙏❤️
Thanks for the video. I’ve definitely started to realize that my own tightness stems more from muscle weakness and poor activation patterns than anything else. This seems like a good exercise to address just that.
Thank you so much for this. I am 37 and quite active. I developed hip pain a few years ago and only recently found out I have combined FAI and torn labrum on each side. I have also developed IT band syndrome and bad SI joint pain. PT gave me psoas stretch to do, but I haven’t gotten much relief with similar stretches in the past. I found this video and now do this before my PT assigned psoas stretch and I have found significant reduction in my SI pain and a bit more hip mobility afterward. The range of motion in my hips is pretty limited, but anything helps. And I’ll also take any reduction in chronic pain I can get. Thank you so much!!
In my next video (to be released on 2/23 Wed 6:00am PST), I will share 3 effective hip flexor stretches, which will be a nice follow up video after this one. Those 3 stretches are probably the ones you're already doing, but you might find my cueing for those stretches helpful. Quality over quantity always. How you move makes a difference!
WOW Taro. This is amazing. I had quite a bit of pain from standing at a concert for hours while I’m rehabbing an injury - so much my muscles were cramping up. This released my contracted psoas after three reps and I can now lay with my back totally flat to the ground - and I have an anterior tilt! Unreal! Will be doing this one daily - I think it might help my other rehab exercises!
i just did a boxing class for the first time a couple of days ago and my back and legs havd been sooo sore and this really helped!! felt super relaxing to do right before bad and i def noticed a difference in soreness level + range of movement! thank you so much!
I'm amazed by the simplicity of your videos because of the impact they have! This will be the first thing I do before stretching every night. Thank you!
Thank you so much. I added your follow along to my library so I can build my routine. I am over sixty and just had a total knee replacement six weeks ago. So now I am able to get a routine going.
I trained in dance for years, so I'm not exactly a novice to the human body, but many of these nuances I did not have the chance to learn properly. Nowadays I do not dance but I do maintain an active lifestyles and I get muscle tension in certain areas often. One area is the hip area. This exercise alone gave me a good deal of relief tonight. Thank you!!!
Well this is my fifth video and each time I have been satisfied at the change. I subbed after the first video. 👍🏾 I want to add that my first reaction to the checking space under my back was scepticism ...I was thinking what of people who have naturally big bums/bottoms/posteriors... Cuz I always have a pronounced arch that I usually push my hand under to sleep more comfortably. But after going through the exercise just the once, the space was definitely reduced ...I could not get my whole hand under the space. Then the cracking that took place with the leg swinging at the start was also gone at the end. I am 51 female with chronic back and shoulder pain... So I have been trying all your videos from the first one with the touching the floor from standing position. 🙏🏾👍🏾. I have already started recommending your site. Thank you... Love the clarity of the explanations 👍🏾
Your videos have saved me! I have subluxated c2 in upper neck that doctors didn’t diagnosed correctly… five years injured and also hip / pelvic floor muscle dysfunction and SI joint hit by car accident… al your videos finally gave movement to my very tense neck ligaments and muscles and hip. Thank you!
Thanks so much! I’ll do these before my exercises for seniors. You’re very clear in explaining what to do. I appreciate you for sharing this movement/exercise.
Ive never came across this movement before(even when going to some great sports therapists who did some fantastic manual therapy) but it definitely works. I have extremely developed but extremely tight hips from being a baseball player(obviously a sport that takes a lot of rotational strength, and one in which I initially developed a lot of hip/core strength with more than anything else) and then moved onto competing in Bodybuilding where I developed a bit of an imbalance between my hip and glute strength due to my hips naturally overpowering my glutes on many movements from a decade+ of baseball. Its not an end all, be all for my tight hips since theyre far too developed and far too tight for just one stretch to do the trick(really need consistent manual therapy) but your movement has actually been great in terms of helping to improve my bio-mechanics on various movements because im able to consciously keep my pelvis less internally rotated and in a better position to utilize my glutes. P.s: Your English is quite good
I am so surprised. And frankly shocked. I have had pain in my low back/upper pelvis for close to 20 years. And I never quite felt, no matter what exercices I did, that I got even close to better that area. I can feel that this helps! 😮 This is..... wow ..... Thank you so much for putting your content on TH-cam for free for us to see. ❤️
Okay, this is crazy! I'm doing this "exercise" for almost two months now and since then my posture got better and my neck pain is almost gone. I can feel the realease through my whole body. Thank you!
why do you think that happened? how has this practice changed your movement patterns, how you sit, how you bend, how you stand from sitting? This is NOT an exercise that just strengthens/stretches muscles, but this is to retrain your movement patterns and nervous system system so you will change your habitual movement patterns. My guess is that you now sit very differently, sit more clearly on your sitbones, which changes entire organization and posture! Neck starts at hips!
@@TaroIwamoto WOAH. I didn't realize this until now, but I always sat leaning to one site, but I don't do this anymore. I sit straighter. And someone saw me walking and commented that I walk with more "sway" and less stiff. I did not connect this to me doing the new movement. Thanks for providing me with this questions and insights. This is super helpful!!
@@elli8438 sometimes its difficult to see those connections. I am glad I asked you those questions. That is all reflection of changes in your nervous system:) That is what I all talk about. Now that you understand this better, you will get even more benefits from all my videos and will understand what I am saying more clearly. I highly suggest you watch my recent videos regardless of its title and topic and read my posts. The biggest thing at first is to shift your thinking and reconceptualize your understanding about your body, movement, and functions. Then, you can really start to transform!!
Thank you so much! @@TaroIwamoto This sounds exciting, but I think I will need some more repetition (going to watch more of your videos) to fully understand the mind body connection and let go of the "I need to fix this body part" mode.
I definitely noticed a difference in my back arch afterwards. I'm hoping this will help with my hip pain issues; I have minor arthritis but more pain than the arthritis would indicate. I have very tight hip muscles in the crease of my leg/hip area which is definitely a contributing factor.
Hello, I am 67, have suffered neck and low back injuries, many whiplashes and down on my buttocks. I'm so thankful for you and your techniques! Will you please do videos on helping the tailbone that was pushed inward and my top large tailbone cracked and is offset from years ago falling down on it two times.
My piriformis syndrome has been many years and after doing this exercise 3 times, now is much better. I've never experience such relief for years. Thank you a lot!
Thank you, sir. I had been doing similar forms of these movements, but your instruction is very helpful-- not to mention your insight. I have subscribe and will share your channel with others. Peace, my friend.
This is amazing 😊. When I tested the space in my low back, I was so surprised. It is a great stretch without having to contort my body. I am looking forward to your videos. Thank you for improving my flexibility and lessening my tight aches.
Worth a try my left psoas is shorter My psoas is so tight that it gives me mid back pain I tryed it but I need a big cushion I still have a big gap between my lower back and floor But it relieved my middle back pain and stiff neck
I've read a couple of Feldenkrais books, and he sometimes emphasizes the ability to "sense differences", which to me means being able to hone in on muscular imbalances in a very skilled way in terms of feeling/body awareness. I used to do a ton of weightlifting and heavy squats, and am very quad dominant. I know that I have weakness as well as tension in my psoas/iliacus muscles. But I have had a couple chiropractors muscle test me, lying down on a table with one leg straight and the other knee bent, and when they test the ability of the bent knee to resist being pulled down, I am able to exert a lot of resistance (showing I have strong hip flexion) - in spite of having a weak psoas. I also used to play tennis, so I suspect that I have something like a stronger psoas on one leg, and a stronger iliacus in the other, or something like that as well. Do you have any advice as far as really honing in to encourage a better ability to feel both the psoas and iliacus, perhaps even to the level of being able to differentiate between the two? I feel like people have a lot of body asymmetry, I know I do, and I have yet to find exercises that help get to the core issue of what is actually doing the work in hip flexion related exercises. It seems like you can do many different exercises and be pretty quad dominant, accomplishing the exercises with the strong outer quad (rectus femoris) but not really achieving the balance and activation of the deeper psoas and iliacus muscles. Not trying to be too perfectionistic here, just wondering if there are other exercises you might know that could help toward what I am getting at, which is not easy to verbalize in few words!
thanks for your comment and question. My understanding is that the nervous system only recognizes movement but individual muscles, and more specifically it recognizes movement in patterns. So, I believe the nervous system can differentiate individual muscles, but it can differentiate movement patterns. And, in Feldenkrais Method, we focus on reducing muscular effort by moving slowly and small in order to increase kinesthetic sensitivity. This is to allow the nervous system to perceive difference in movement ease, smoothness, comfort, and create new options. We focus on sensing our skeleton and its movement and a relationship between one one and others, so as much in muscles as the nervous system organizes muscles that support specific movement patterns. Specific muscles follow specific movement patterns. In functions, there's really no true isolation of muscles. Thus, in terms of nervous system re-education, movement re-education, i don't know if it's possible to do what you're looking for. That is all based on my current knowledge and experience. So it's possible I am wrong.
@@TaroIwamoto Thanks so much Taro for your thoughtful reply. I can believe there is no way (or good way) to fire muscles individually. But I think you can see my issue, to really have great function in an area like the pelvis, it requires all muscles to be participating to the greatest extent possible. Some of the people with the best bodies are those who perform activities that require wide variety of movement, and therefore use more of the body than people who go to the gym a lot, like dancers, skaters, swimmers, martial artists. The closest thing I have come across and that I am playing around with is standing in place with feet shoulder width apart, and very slowly shifting weight from one leg to another without moving the feet. Trying to get a sense of the psoas and iliacus both participating in subtle ways, along with the different adductors and even glute muscles. I've been taking dance lessons from a woman for a couple of years, and she calls these exercises "body development", which seems very analogous to Feldenkrais, although the reason is for dancing and not physical therapy purposes. Anyway I know Feldenkrais said a lot about how movements have to be with very little resistance to sense differences, some of the exercises she has me do for dancing are certainly in that category. They probably will not accomplish what yours do in terms of immediate release/flexibility, but I am hoping to get some insights into my issues and hopefully be able to help others as well. Thanks for your time and insight, have a great day! John
I have had this space for a while and tried different stretches but this has been really helpful. One attempt and could lie down and tilt my head down without pain. Great!!
Thanks, this is a missing link exercise for me. I am 72 and a keen dancer and the exercise is helping me improve my leg movement and my maintenance of a neutral pelvis position.
I have tried the exercises for the neck and "angel wings" the area around the shoulder blades, and KNOW they help a lot. I have some form of Ehler's-Danlos, and when trying to relax my hip flexors, even the soleus muscles ( I was a dancer in my youth and have lost that ability to release the muscles over time, sadly, even though I can isolate every individual muscle), I find that I need to adjust my I S spine and pop my SI joint back into place. I use to be able to do this easily as a young person when I danced, but as an adult, it's more difficult because my adult life was as a nurse that worked on a concrete floor 12 hours a day. I was told that "training" my muscles to do one thing would be beneficial, but it's made it much more difficult to move my joints back to where they belong. As a result, now in my 50's, after nearly 20 years "training my body" into another state ... I find little relief. THIS was the absolute wrong advice. ED doesn't work that way. I'm now in pain every day when I wouldn't have been otherwise. I was young and didn't know. I need to go back to where I was in my joint mobility in my 20s, when I could just relax my hip by gravity on my leg, and pop whatever needed to go back to where it should be easily. I could do that with all of my joints ... including my ribs whether from the attachment point at my spine or my sternum. I didn't know, as a youth, that things would get worse as I got older because connective tissue degrades as you age. Trying to "train my muscles" to do the work to keep my joints in place has only made things worse. Now, the muscles are so tight that it's very, very difficult to pop things back in where they go. It can take days, weeks, months sometimes, to get things back where they belong because I was told that tightening my muscles would keep things together. And thus, speaking to folks who know nothing of Ehler's-Danlos. I even saw a chiropractor that said he was educated in such things, and worked on large joints. My hip was out, left leg shorter than my right, and he actually pulled on my ankle after I asked him not to ... did it twice after I told him not to do it again ... and my knee was messed up for nearly a year. Took that long for me to be able to pop all the tendons and ligaments back where they belonged so I could walk. As I have a huge problem with my hips and low back now because I can no longer simply let gravity fix my problem, how would you suggest I get all of the things in my low back and pelvic ring to let me sleep? Or walk without pain (now and then of course. Some days I can get everything back where it belongs without falling to the floor when I get out of bed because something is out of place?) Help??
For people with Ehler's-Danlos or hypermobility, from my experience, developing great body awareness and accurate movement control skills so they can recognize how their bodies are moving in space, and what's too far, too much and control their bodies and keep them in a safe range during daily activities. Developing such skills will take time, but necessary.
Sorry, but I have MORE space between my lower back and the floor AFTER doing these exercises! I have tried these three days in a row and got the same results. However, I do find relief after doing the stretches in the video you released after this one; the one with 3 hip flexor “stretches”. I don’t know what I am doing wrong with this particular stretch. Yes, my flexors are on FIRE after doing this but they don’t relax when I lie down. At least I found something else that brings relief. Thanks for these lovely instructional videos. You’re very thorough with the directions. I also have experienced release of pressure in my ability to breathe through my nose when doing many of these posture-related correctional moves! I’ve had a “stuffy nose” for 16 years with no relief from medicines at all. Perhaps the key is in the spine and its correct posture. The ‘de-scoliosis’ moves help a lot with this. Blessings and peace to you.
no need to apologize for not feeling less space after. My guess is that you were overdoing this movement. I would try this exercise while sitting in a regular chair instead of floor and you can do similar movement with less effort, but be sure to do alternating movements
I like the video, a lot. Most individuals do not know what you know: internal awareness. Americans, sadly to report, have no clue of how to begin to roll their pelvis in a posterior tilt at the beginning of your video. This is the first video on your channel I have viewed. Therefore, you may already have discussed this topic of "unawareness" of what your body is doing, volitionally. Contract/relax is a "good" idea, however, now, because so many individuals have hypertonic muscles, inhibit = manual therapies and movement retraining. On another note, even with cushions or pillows to reduce the amount of hip flexion/external rotation, abduction, cannot be accomplished. Yet, these individuals view your channel. Creating a split-screen with you demonstrating, the second screen with you working with an individual that is very comprised, and a third screen for subscribing to your channel to view practitioners around the world that individuals may be able to connect with would assist so many people, faster. Thank you for your channel!!
In order to do this movement correctly and without discomfort in other parts of the body you need some strength in abs and neck. Without that support hard to main correct alignment of spine.
@@TaroIwamoto I don’t understand. Sitting in a chair I can’t lower my knees. And I can’t tilt my back because the chair back is behind me. What is this modification?
I just did this after 3 other of your hip rotation videos, but I'm not feeling much comfort even during the first movement. It's possible that I may have over extended my movements in the beginning, but I was already feeling very very tight. I felt as though it was harder to rotate my hips forward in most of the videos, accompanied by soreness and dull pain.
Very easy exercise that you teach make me feel better. I know that we can fix any pain of the body by you,Thank you so much.I love your exercise a lot.
![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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Shocking how „sit straight for 5 seconds“ is an exercise that needs to be mastered.
It’s awakening
Wow. This is great! I'm older (71) and was worried I couldn't do this. I got down on the floor (overcoming my resistance) and found it pleasurable and fun. In a week of doing moderate stretching, I am feeling so much better! Thanks!
..coming down
Yay, Stan! Good for you! So many of my friends and family just seemed to give up on their bodies by the time they reached 71 years of age.
Keep it going strong Stan
This exercise is amazing! I felt a release and a pop. I will be doing this everyday. Thank you!
Getting down to the floor and getting back up from the floor in itself is a great mobility exercise that people gradually stop doing as they get older and become confined to chairs and couches, which will take their mobility away and keep them stuck in rigid patterns. Never too old to change! I worked with a 91 old lady (caucasian) who had a total knee replacement and total hip replacement 3 months apart, and was motivated to get back to her yoga! very inspiring, right? I would never judge people's abilities and potential based on their age and conditions.
wonderful. thank you. from an 80 year old great grandmother, recovering from ankle surgery and a stroke.
i’m like. 30 and i’ve had low back pain for about a year. i had a back spasm that was so scary etc and this video. one time only. just hugely improved my back pain. what a cool guy!!!!
Unbelievable results!
I had a constant pain in my hip for over a year and after doing this exercise it is gone!
I felt a significant reduction in the arch of my back laying down after doing the exercises. I will begin to add this to my daily routine and I signed up for the free literature on low back pain. Thank you!
Awesome!!
@@TaroIwamoto I’m in the same boat, I’m going to reach out
Thank you so much for this!
I fell upon this video by chance, and am so grateful for your help, which has had an immense and immediately releasing effect (the very first time I did it today). I have had moderate residual and deep pain in my lower-to-mid back (off slightly to the left) - the result of a back injury that has hampered sitting, walking, standing, sleeping, and yoga for the last four weeks.
After doing this really well explained and demonstrated exercise, I am stunned and so deeply grateful that the pain and tightness has literally disappeared.
It’s taken four weeks to stumble on this amazing curl-and-and-engage exercise, which I’ll be doing daily - first thing after (now) jumping out of bed, and definitely as Taro has suggested, before any exercise.
Thank you again.
I lied down on the floor, but there is no space to even fit my palm behind my back... I wonder what will happen after I do this exercise.
@@user-tx6or7kh4w You will become one with the floor! ☯
I was hurt by rolling heavy hay and pulling big weeds for many years-in just 5 times of doing this my back came closer to floor- I will be watching you regularly-thank you -I have tipped pelvis and narrow tight hips -this will help-just little movements-exercises ruin me -i am older
I have never been able to sit cross-legged on the floor comfortably. You identified a muscle I didn’t even know I had. This simple psoas exercise will help me address this and my range of motion.
There might be more than one reason why you have a problem sitting cross legs or Indian style! I type so as could do it but also hip adductors bad SI joint. I have an expert on this because I got hit by a semi when I was 17 and I had to figure out what the hell was wrong cuz the doctors couldn't. I invented a new way to treat spondylolises. I don't think you'll go wrong by adding this in your routine no matter what without doing it an examination I've never seen it really hurt anybody. Everybody I've tested has abnormally tight hip flexors unless they're active and very young. Most people have a lower back muscle tightening up along with a hip flexor because they're lower back or so is out. So you want to find out the cause first. Good luck to you
@@BJETNT do you have a link to these resources?
I suffer from multiple Sclerosis (MS) and my hip flexors are affected really bad. This exercise is definitely a bit of me. I'm going to include this in my routines 💪
After months of trying to stretch hip flexors to improve my anterior pelvic tilt watching multiple TH-cam videos. This video explains first to activate and inhibit the psoas muscle before stretching.
I am praying it works, as im fed up of my gut and butt sticking out. Thank you 🙏🏻
Or maybe you should do some damn planks for a month or so.
@@clray123 Rude.
Will give this a try. I am a runner with perpetually tight psoas/ hip flexors. Sitting criss-cross is uncomfortable without a block during my yoga practice. Thank you that I discovered this.
maybe your psoas get tight because of weakness. When you run, you mostly creating hip extension working ur hamstring and glutes and psoas is actually at the lenghten position all the time. Psoas creating hip flexion above 90 degree, so u basically not using this muscle unless u strenghtening it on purpose. Neither sitting cause psoas tightness, it's myth.
This is amazing! I have had front hip pain and tightness for over 5 years and this is the best exercise I have tried for relief. Thank you so much!
Thank you so much for posting this 🙏! I'm 56 and have started roller skating again 🛼😜 and have been struggling with sore and tight hip flexors during and after a skate session. First time doing this and I feel immediate relief and release and I can't wait to continue to do this every morning to help with my flexibility and hopefully improve my skating style as well!
Mr. Iwamoto.. I am 65 years old and have osteoarthritis in hip and knee joints .. I stopped jogging about 6 years ago bc of this and started yoga instead .. Recently I added Pilates and now your routines, to increase my range of movement.. I hope they help me .. Thank you
After 4 years of tight hip flexors this video helped me so much
Glad to hear!
Very good!
I’m impressed at 7:11 how easily you stood up with no pushing of your arms, just great balance and flexibility.
Thank you for this. I couldn't walk properly without pain last week. After doing this exercise, most of the pain went and I can freely walk again.
Wow! I could hardly believe how much less space between my back and the floor after doing this. This is a life changer! Thank you Taro.
wonderful! so glad to hear that
Actually think this helped with my stretching. I’ve been having pain in the hip for over a year and going to physio twice a week for months now. He said to keep stretching it but after watching this video my stretching was a deeper. Thank you!! 🙏
Thank you! I love your videos. I'm 37, in fair physical condition, but extremely flexible. I find that stretches do NOTHING for muscle pain, in fact, most stretches don't stretch anything at all. However, your exercises do wonders! Being double jointed causes my body to comfortably twist and contort in ways that cause pain later. You are slowly teaching me how to be more mindful of how I carry myself and move throughout the day.
Your exercises really give me results too. I thought my shoulder would be chronically problematic. I did your shoulder exercises everyday and felt amazing for weeks. Then I forgot to do them and the pain returned! Now I'm back and I've learned my lesson!
I am ex-professional dancer. in your case I would recommend ISOMETRIC approach to muscles. example, before stretching hamstring, lay on back, raise legs to 90 d. push with hands and resist with leg. pushing with equal force both ways, then leg will fall toward face a small amount. do it 3 -5 times then stretch hamstring. if that works, it indicates to increase strength training for hamstrings.as it needs more weight bearing activity, good luck
as ballet dancer I was taught very early EQUAL TIME for muscle building to stretching time.
keep investigating FELDENKRAIS, it is the best physical therapy ever.
@@yarazooom Thank you! I danced ballet for 6 years at a studio connected with RAD in the UK. I quit because after training so hard, they said I could never dance professionally. My knees are very slightly hypoextended (skeletal not muscular flexion).
I will look more into the isometric approach and include it in my daily exercise. I appreciate the time and thought you put into your reply and wish you the best!
@@jazzaguayo9842 you are so welcome. I trained in 60s from 12 to 21 also to discover 'you are not the right shape' but I just found many more forms of dance I COULD do. ballet is kind of like military training that must be ''unlearned'. it took me 8 years to get my toes to point forward when I walked. thats when I found Feldenkrais then call 'dance therapy'. please, if I can help with knee issue let me share my experience.
I really appreciate these videos as they have really made a difference in my ongoing battle with lower body pain. Suggestion please: Move your pose so that we can see the movement from different angles. I think seeing your back from a side view would have been helpful to see whether its flexed or straight. Same with an exercise in another video where you are standing on a split and driving your foot down - is your back leg straight or bent? Seeing it from different angles would really help! Thank you again!
I agree with your suggestions! I will definitely keep that in mind and try to change my positions to give different angles. Thanks for the feedback!
i would donate $5 on a new camera for this....
edit for monetary identifier
Great suggestions! I think I'd get more out of the videos with those changes, too.😊
Magic! Been trying to stretch my hip flextors for over 20 years. This gave instant effect!
Thank you so much! Blessings from Sweden!
Wonderful!
This is certainly my weak link. My hips are so tight/restricted I couldn't do the other psoas exercises at all. This exercise reduced my pain immediately. And I had greater hip extension and less space under my lower back. Thank you so much for providing this information and activity.
Had a bad fall a month ago. Fell on some metal pipes and broke my hip and shoulder. I am up walking around and will be using you to help me heal even more. Thank you.
I just tried this. It totally works and increased circulation through my legs. I struggle with anterior pelvic tilt and this was very interesting! I’m about to watch all the videos.
Very relaxing. I watched this video while laying on my back in bed and fell asleep.
Thank you so much for this free content! I am a martial artist and now a parent of a small child, in graduate school, and missing the feelings of wellbeing that I had back when I had so much more time and money for classes and practice. I'm slowly building my home practice with things I remember and little tips like this from generous and talented teachers on TH-cam. 🙏🙏🙏
Thank you for this… I’m 67 and have been so sedentary that I now have issues. I really appreciate you, thank you for being 🕉😌🙏
Thank you, Taro! I'm still recovering from right hip replacement last March, and just found that this gave my hip more space to move, and that it moved more smoothly and naturally. I appreciate your time and effort!
I don’t know how scrunched up I was but man it felt like a new day with these !! Breathing is so easy
The results are immediate in that I feel everything you say I should feel. I'll explore your channel now. Thank you!
Wow! Thank you very much! I work out regularly and am in pretty good shape. I recently learned to crochet and have become addicted to it. It is a wonderful hobby but it wreaks havoc on my sciatic nerve, because of sitting so long. I followed along with your video. The arch in my back was much less after the exercise you taught! Also, I could feel a different stretch in the hip flexors, which I don't usually get. I love it! Thank you again! I'm going to subscribe!
Holly molly! This really works. Having tight hips or weak hip muscles, created the biggest arch , and has caused lower back for me since I was a teenager. If this improved the space while laying flat after 1 time, imagine after doing it regularly. I assume it will help with abdominal strength too.
Holly Molly is great for stretching.
Ditto. Just started. These tiny adjustments were tough. First, it was painful to just Lay flat even tho not much space between my back and the floor. Uneven tho. But then yoga practice helped me to breath thru it. Oh my goodness. Not easy. I had to use my core which is still strong, not as it was when I was a young dancer but not slack entirely. The immediate relief and difference. Now I have more hope of avoiding surgery and keeping my mobility. My concern rounding the back. I have sciatica so that sitting scissor exercise - caution if your piriformis is out of whack.
@@Sammasambuddha 🙂😄😂🤣
@@jeanettesdaughter get a inversion table. Miraculous for my sciatica
This means you never trained in your life. Good that you started finaly
Excited to find this! I tried it along with your video and found it totally doable. I’m going to add this to my daily routine of stretches and strengthening exercises. Thank you so much for sharing this technique with us. You present it very nicely and simply-with a good vibe, too. 🙏❤️
Thanks for the video. I’ve definitely started to realize that my own tightness stems more from muscle weakness and poor activation patterns than anything else. This seems like a good exercise to address just that.
Wow, just tried it. Unbelievable. Immediate relief in my lower back.
What a simple yet powerful psoas release exercise. As I sit far too much on the job, this is key to do throughout my shift! Thanks!
Thank you so much for this. I am 37 and quite active. I developed hip pain a few years ago and only recently found out I have combined FAI and torn labrum on each side. I have also developed IT band syndrome and bad SI joint pain. PT gave me psoas stretch to do, but I haven’t gotten much relief with similar stretches in the past. I found this video and now do this before my PT assigned psoas stretch and I have found significant reduction in my SI pain and a bit more hip mobility afterward. The range of motion in my hips is pretty limited, but anything helps. And I’ll also take any reduction in chronic pain I can get. Thank you so much!!
In my next video (to be released on 2/23 Wed 6:00am PST), I will share 3 effective hip flexor stretches, which will be a nice follow up video after this one. Those 3 stretches are probably the ones you're already doing, but you might find my cueing for those stretches helpful. Quality over quantity always. How you move makes a difference!
@@TaroIwamoto thank you so much! I am going to check out the new video now. Very grateful I found your channel.
WOW Taro. This is amazing. I had quite a bit of pain from standing at a concert for hours while I’m rehabbing an injury - so much my muscles were cramping up. This released my contracted psoas after three reps and I can now lay with my back totally flat to the ground - and I have an anterior tilt! Unreal! Will be doing this one daily - I think it might help my other rehab exercises!
i just did a boxing class for the first time a couple of days ago and my back and legs havd been sooo sore and this really helped!! felt super relaxing to do right before bad and i def noticed a difference in soreness level + range of movement! thank you so much!
Awesome to hear that!
I'm amazed by the simplicity of your videos because of the impact they have! This will be the first thing I do before stretching every night. Thank you!
Glad to hear it! I always try to keep my contents as simple and clear as possible. I believe less is more!
AaQ I Just Aa_a lot of people are going to be able
I think we will need to
I had a hip flexor pain after jogging the night before and just tried this. It immediately lessen the pain by 50%! Arigato Taro San
Thank you so much, this made such a huge immediate difference in my back and hip pain
Great!
Thank you so much. I added your follow along to my library so I can build my routine. I am over sixty and just had a total knee replacement six weeks ago. So now I am able to get a routine going.
How's recovery from the knee surgery going? Sounds intense and scary! I hope you are well.
My wife just watch the video with me and she tried it and she noticed the difference thank you.
I'm 74 y/o these exercises are so good. I do need the cushion and was surprised what a difference it has made
I trained in dance for years, so I'm not exactly a novice to the human body, but many of these nuances I did not have the chance to learn properly. Nowadays I do not dance but I do maintain an active lifestyles and I get muscle tension in certain areas often. One area is the hip area. This exercise alone gave me a good deal of relief tonight. Thank you!!!
I struggle with this everyday ..
my psoas muscles are so tight, you are a real find
I have subscribed 🎉❤
Thank you for the generous and helpful hip flexor wisdom!
Wow it really works! I saw this TH-cam last night n tried it this morning. Amazing! You are a genius👍🏾
Well this is my fifth video and each time I have been satisfied at the change. I subbed after the first video. 👍🏾 I want to add that my first reaction to the checking space under my back was scepticism ...I was thinking what of people who have naturally big bums/bottoms/posteriors... Cuz I always have a pronounced arch that I usually push my hand under to sleep more comfortably. But after going through the exercise just the once, the space was definitely reduced ...I could not get my whole hand under the space. Then the cracking that took place with the leg swinging at the start was also gone at the end. I am 51 female with chronic back and shoulder pain... So I have been trying all your videos from the first one with the touching the floor from standing position. 🙏🏾👍🏾. I have already started recommending your site. Thank you... Love the clarity of the explanations 👍🏾
I thought we was pulling my leg for a minute but then I really felt the muscles engage and felt better after listening and doing it right
Checked out a multitude of these videos. After completing a few of your extension processes, you are my guy!!! Thank you 🙏
This was actually amazing! Instant results
I will make sure to do this every time I exercise my legs
Your videos have saved me! I have subluxated c2 in upper neck that doctors didn’t diagnosed correctly… five years injured and also hip / pelvic floor muscle dysfunction and SI joint hit by car accident… al your videos finally gave movement to my very tense neck ligaments and muscles and hip. Thank you!
What videos apart from this please?
Thanks so much! I’ll do these before my exercises for seniors. You’re very clear in explaining what to do. I appreciate you for sharing this movement/exercise.
Ive never came across this movement before(even when going to some great sports therapists who did some fantastic manual therapy) but it definitely works. I have extremely developed but extremely tight hips from being a baseball player(obviously a sport that takes a lot of rotational strength, and one in which I initially developed a lot of hip/core strength with more than anything else) and then moved onto competing in Bodybuilding where I developed a bit of an imbalance between my hip and glute strength due to my hips naturally overpowering my glutes on many movements from a decade+ of baseball. Its not an end all, be all for my tight hips since theyre far too developed and far too tight for just one stretch to do the trick(really need consistent manual therapy) but your movement has actually been great in terms of helping to improve my bio-mechanics on various movements because im able to consciously keep my pelvis less internally rotated and in a better position to utilize my glutes.
P.s: Your English is quite good
I’m excited to try this, my hips have been super tight for years
I am so surprised. And frankly shocked. I have had pain in my low back/upper pelvis for close to 20 years. And I never quite felt, no matter what exercices I did, that I got even close to better that area.
I can feel that this helps! 😮
This is..... wow ..... Thank you so much for putting your content on TH-cam for free for us to see. ❤️
Wonderful!! Thanks for sharing your experience!
Okay, this is crazy! I'm doing this "exercise" for almost two months now and since then my posture got better and my neck pain is almost gone. I can feel the realease through my whole body. Thank you!
why do you think that happened? how has this practice changed your movement patterns, how you sit, how you bend, how you stand from sitting? This is NOT an exercise that just strengthens/stretches muscles, but this is to retrain your movement patterns and nervous system system so you will change your habitual movement patterns. My guess is that you now sit very differently, sit more clearly on your sitbones, which changes entire organization and posture! Neck starts at hips!
@@TaroIwamoto WOAH. I didn't realize this until now, but I always sat leaning to one site, but I don't do this anymore. I sit straighter. And someone saw me walking and commented that I walk with more "sway" and less stiff. I did not connect this to me doing the new movement. Thanks for providing me with this questions and insights. This is super helpful!!
@@elli8438 sometimes its difficult to see those connections. I am glad I asked you those questions. That is all reflection of changes in your nervous system:) That is what I all talk about. Now that you understand this better, you will get even more benefits from all my videos and will understand what I am saying more clearly. I highly suggest you watch my recent videos regardless of its title and topic and read my posts. The biggest thing at first is to shift your thinking and reconceptualize your understanding about your body, movement, and functions. Then, you can really start to transform!!
Thank you so much! @@TaroIwamoto This sounds exciting, but I think I will need some more repetition (going to watch more of your videos) to fully understand the mind body connection and let go of the "I need to fix this body part" mode.
I definitely noticed a difference in my back arch afterwards. I'm hoping this will help with my hip pain issues; I have minor arthritis but more pain than the arthritis would indicate. I have very tight hip muscles in the crease of my leg/hip area which is definitely a contributing factor.
a change in lower back arch afterwards is a reminder how much tension you hold in hip flexors and how it influences lower back.
Hello, I am 67, have suffered neck and low back injuries, many whiplashes and down on my buttocks. I'm so thankful for you and your techniques!
Will you please do videos on helping the tailbone that was pushed inward and my top large tailbone cracked and is offset from years ago falling down on it two times.
My piriformis syndrome has been many years and after doing this exercise 3 times, now is much better. I've never experience such relief for years. Thank you a lot!
Great to hear!
thanks for sharing.
I’m going to begin this practice twice daily. I’m in constant pain whether standing, sitting or laying down.
I am curious if this had any positive results for you? Thanks, aaron
This is a great exercise been doing it the last year but watched again to refresh the technique!
Great!
Thank you, sir. I had been doing similar forms of these movements, but your instruction is very helpful-- not to mention your insight. I have subscribe and will share your channel with others. Peace, my friend.
Thank you …felt less space in my back at the first try….will continue to do the exercise many thanks
It'll probably be better doing it on the floor or yoga mat. I did it on my bed since it's nighttime and I'm lazy. It still worked quite nicely.
whatever works for you! That's what matters!
I'll have to do it on the bed, if I get on the floor I can't get back up.
@@cherylanne6549 you can do this on bed or modify this and do this while sitting on a chair
This is what I've needed .This is very effective .I'm grateful.Thank you.
Man I can’t believe how much this channel has grown. awesome
i feel so grateful!!
This is amazing 😊. When I tested the space in my low back, I was so surprised. It is a great stretch without having to contort my body. I am looking forward to your videos. Thank you for improving my flexibility and lessening my tight aches.
That was great! As I did the extension at the end, both my hips had a little pop from the additional space. :)
i was skeptical & scared of the position, tried it, liked it!
It worked! Thank you for such a detailed and useful exercise.
Taro, another workout. Had to use a pillow, but did it and following you helps. How I thank you, old as I feel. May you thrive in all. m
Worth a try my left psoas is shorter
My psoas is so tight that it gives me mid back pain
I tryed it but I need a big cushion
I still have a big gap between my lower back and floor
But it relieved my middle back pain and stiff neck
I love feldenkrais because of the reference points. This is a great technique for the hip flexors. Thank you!
Wow! I had no space after completing the exercise. Thank you!
Did this again for hip pain. Had significant arch in lower back. Stretched and arch reduced. Thanks again. Feel wonderful!
I've read a couple of Feldenkrais books, and he sometimes emphasizes the ability to "sense differences", which to me means being able to hone in on muscular imbalances in a very skilled way in terms of feeling/body awareness. I used to do a ton of weightlifting and heavy squats, and am very quad dominant. I know that I have weakness as well as tension in my psoas/iliacus muscles. But I have had a couple chiropractors muscle test me, lying down on a table with one leg straight and the other knee bent, and when they test the ability of the bent knee to resist being pulled down, I am able to exert a lot of resistance (showing I have strong hip flexion) - in spite of having a weak psoas. I also used to play tennis, so I suspect that I have something like a stronger psoas on one leg, and a stronger iliacus in the other, or something like that as well.
Do you have any advice as far as really honing in to encourage a better ability to feel both the psoas and iliacus, perhaps even to the level of being able to differentiate between the two? I feel like people have a lot of body asymmetry, I know I do, and I have yet to find exercises that help get to the core issue of what is actually doing the work in hip flexion related exercises. It seems like you can do many different exercises and be pretty quad dominant, accomplishing the exercises with the strong outer quad (rectus femoris) but not really achieving the balance and activation of the deeper psoas and iliacus muscles. Not trying to be too perfectionistic here, just wondering if there are other exercises you might know that could help toward what I am getting at, which is not easy to verbalize in few words!
thanks for your comment and question. My understanding is that the nervous system only recognizes movement but individual muscles, and more specifically it recognizes movement in patterns. So, I believe the nervous system can differentiate individual muscles, but it can differentiate movement patterns. And, in Feldenkrais Method, we focus on reducing muscular effort by moving slowly and small in order to increase kinesthetic sensitivity. This is to allow the nervous system to perceive difference in movement ease, smoothness, comfort, and create new options. We focus on sensing our skeleton and its movement and a relationship between one one and others, so as much in muscles as the nervous system organizes muscles that support specific movement patterns. Specific muscles follow specific movement patterns. In functions, there's really no true isolation of muscles. Thus, in terms of nervous system re-education, movement re-education, i don't know if it's possible to do what you're looking for. That is all based on my current knowledge and experience. So it's possible I am wrong.
@@TaroIwamoto Thanks so much Taro for your thoughtful reply. I can believe there is no way (or good way) to fire muscles individually. But I think you can see my issue, to really have great function in an area like the pelvis, it requires all muscles to be participating to the greatest extent possible. Some of the people with the best bodies are those who perform activities that require wide variety of movement, and therefore use more of the body than people who go to the gym a lot, like dancers, skaters, swimmers, martial artists. The closest thing I have come across and that I am playing around with is standing in place with feet shoulder width apart, and very slowly shifting weight from one leg to another without moving the feet. Trying to get a sense of the psoas and iliacus both participating in subtle ways, along with the different adductors and even glute muscles. I've been taking dance lessons from a woman for a couple of years, and she calls these exercises "body development", which seems very analogous to Feldenkrais, although the reason is for dancing and not physical therapy purposes. Anyway I know Feldenkrais said a lot about how movements have to be with very little resistance to sense differences, some of the exercises she has me do for dancing are certainly in that category. They probably will not accomplish what yours do in terms of immediate release/flexibility, but I am hoping to get some insights into my issues and hopefully be able to help others as well. Thanks for your time and insight, have a great day! John
I have had this space for a while and tried different stretches but this has been really helpful. One attempt and could lie down and tilt my head down without pain. Great!!
Thanks, this is a missing link exercise for me. I am 72 and a keen dancer and the exercise is helping me improve my leg movement and my maintenance of a neutral pelvis position.
you're welcome:)
I have tried the exercises for the neck and "angel wings" the area around the shoulder blades, and KNOW they help a lot.
I have some form of Ehler's-Danlos, and when trying to relax my hip flexors, even the soleus muscles ( I was a dancer in my youth and have lost that ability to release the muscles over time, sadly, even though I can isolate every individual muscle), I find that I need to adjust my I S spine and pop my SI joint back into place. I use to be able to do this easily as a young person when I danced, but as an adult, it's more difficult because my adult life was as a nurse that worked on a concrete floor 12 hours a day.
I was told that "training" my muscles to do one thing would be beneficial, but it's made it much more difficult to move my joints back to where they belong.
As a result, now in my 50's, after nearly 20 years "training my body" into another state ... I find little relief. THIS was the absolute wrong advice. ED doesn't work that way. I'm now in pain every day when I wouldn't have been otherwise.
I was young and didn't know.
I need to go back to where I was in my joint mobility in my 20s, when I could just relax my hip by gravity on my leg, and pop whatever needed to go back to where it should be easily. I could do that with all of my joints ... including my ribs whether from the attachment point at my spine or my sternum. I didn't know, as a youth, that things would get worse as I got older because connective tissue degrades as you age.
Trying to "train my muscles" to do the work to keep my joints in place has only made things worse. Now, the muscles are so tight that it's very, very difficult to pop things back in where they go. It can take days, weeks, months sometimes, to get things back where they belong because I was told that tightening my muscles would keep things together.
And thus, speaking to folks who know nothing of Ehler's-Danlos.
I even saw a chiropractor that said he was educated in such things, and worked on large joints. My hip was out, left leg shorter than my right, and he actually pulled on my ankle after I asked him not to ... did it twice after I told him not to do it again ... and my knee was messed up for nearly a year. Took that long for me to be able to pop all the tendons and ligaments back where they belonged so I could walk.
As I have a huge problem with my hips and low back now because I can no longer simply let gravity fix my problem, how would you suggest I get all of the things in my low back and pelvic ring to let me sleep? Or walk without pain (now and then of course. Some days I can get everything back where it belongs without falling to the floor when I get out of bed because something is out of place?)
Help??
For people with Ehler's-Danlos or hypermobility, from my experience, developing great body awareness and accurate movement control skills so they can recognize how their bodies are moving in space, and what's too far, too much and control their bodies and keep them in a safe range during daily activities. Developing such skills will take time, but necessary.
That was really helpful, limitation primarily in the left and after the range improved
Sorry, but I have MORE space between my lower back and the floor AFTER doing these exercises! I have tried these three days in a row and got the same results. However, I do find relief after doing the stretches in the video you released after this one; the one with 3 hip flexor “stretches”. I don’t know what I am doing wrong with this particular stretch. Yes, my flexors are on FIRE after doing this but they don’t relax when I lie down. At least I found something else that brings relief. Thanks for these lovely instructional videos. You’re very thorough with the directions. I also have experienced release of pressure in my ability to breathe through my nose when doing many of these posture-related correctional moves! I’ve had a “stuffy nose” for 16 years with no relief from medicines at all. Perhaps the key is in the spine and its correct posture. The ‘de-scoliosis’ moves help a lot with this. Blessings and peace to you.
no need to apologize for not feeling less space after. My guess is that you were overdoing this movement. I would try this exercise while sitting in a regular chair instead of floor and you can do similar movement with less effort, but be sure to do alternating movements
Awesome. I'm going to try to do that. I'm suffering with tendinitis and I need more strength in my muscles. Thanks for sharing!!
my pleasure.
I love this video. I do this before yoga now. Slowly getting stronger.
I like the video, a lot. Most individuals do not know what you know: internal awareness. Americans, sadly to report, have no clue of how to begin to roll their pelvis in a posterior tilt at the beginning of your video. This is the first video on your channel I have viewed. Therefore, you may already have discussed this topic of "unawareness" of what your body is doing, volitionally. Contract/relax is a "good" idea, however, now, because so many individuals have hypertonic muscles, inhibit = manual therapies and movement retraining.
On another note, even with cushions or pillows to reduce the amount of hip flexion/external rotation, abduction, cannot be accomplished. Yet, these individuals view your channel. Creating a split-screen with you demonstrating, the second screen with you working with an individual that is very comprised, and a third screen for subscribing to your channel to view practitioners around the world that individuals may be able to connect with would assist so many people, faster.
Thank you for your channel!!
Good stuff - just what I need ... thank you for your thought out training sessions.
In order to do this movement correctly and without discomfort in other parts of the body you need some strength in abs and neck. Without that support hard to main correct alignment of spine.
you can always modify this exercise, and do this sitting in a chair with smaller range of motion.
@@TaroIwamoto I don’t understand. Sitting in a chair I can’t lower my knees. And I can’t tilt my back because the chair back is behind me. What is this modification?
Amazing! Thank you so much. I've been trying to get my hip flexor to release forever and try to activate my psoas!
I love it, space on the lower back decreased :) Thank U ❤
Mu back flattened. Thank you I’ve been having back spasms
Thanks for sharing your knowledge! Methodology of this practice encourages better movement and certainly more enjoyment of life! ✌🏽👍🏻
That was amazing, I had a big difference in my back and my leg extension just from doing that a few times along with the video. Thank you!
wonderful!
This is Very, Very effective! Definitely adding it to my routine. And, it is so short & easy to do!
I just did this after 3 other of your hip rotation videos, but I'm not feeling much comfort even during the first movement. It's possible that I may have over extended my movements in the beginning, but I was already feeling very very tight. I felt as though it was harder to rotate my hips forward in most of the videos, accompanied by soreness and dull pain.
I am new to your channel and tried this just now. Thank you you for an easy exercise! I could really feel the change with the space under my back. 🙏
Very easy exercise that you teach make me feel better. I know that we can fix any pain of the body by you,Thank you so much.I love your exercise a lot.
You're so welcome!