Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]
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Published 2023-03-31
The psoas is a use it or lose it muscle. Sitting much of the day causes it to atrophy and get weak. Stretching isn’t going to help. It only stretches out the tissues that are already pliable. It doesn’t build strength or create lasting changes in muscle length.
Instead, starting with auto self-myofascial release and moving on to isometics and bodyweight exercises, building lasting strength and helping prevent achy, painful hip flexors. Do these 5 exercises that Coach E demonstrates a couple of times a week for a few weeks, and you’ll be well on your way to moving freely and without pain.
We will focus mostly on the psoas, which is one muscle in the hip flexor group, and what we’ll focus on today. But a few more muscles in the area contribute to all the movements your hips control, the iliacus, rectus femoris, and pectineus.
Remember, throughout all of the exercises, keep the lumbar spine in the neutral position because the psoas is also responsible for lumbar stability. It will help you get the most out of these exercises.
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IN THIS VIDEO
00:00 - Intro
01:25 - Anatomy details
03:05 - Why does the psoas get tight?
04:20 - Static Stretches
THE EXERCISES
06:05 - ASMR: Iliopsoas
08:05 - Standing Glute Contraction (with Hip IR)
10:10 - Standing Slumpy Psoas
13:55 - Side-Lying Hip Extension ERE
16:03 - Front Support Hip Flexion w/Band
18:20 - Next steps
RESOURCES AND LINKS MENTIONED
Hip Pain Solution: www.precisionmovement.coach/hip-pain-solution/ - restores hip pocket centration, easing hip pain, delaying replacement surgery, and helping to counteract sitting; designed with different exercises for different tiers of pain
ROM Coach app (free!): www.precisionmovement.coach/rom-yt - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
All Comments (21)
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I was in severe pain all weak and kept doing stretches to help my hip flexors/lower back. They worked for a brief period, but I woke up stiff as a board every morning. I finally got a decent night's sleep thanks to this video. It really has helped.
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Wow! I've spent 5 years trying to resolve my latest low back / left hip issue, trying massage, then chiropractic, then PT. I tried your stretches and exercises yesterday - just half the recommended sets, because almost everything seems to make me worse - and got the most incredible improvement! Thank you so much! I'll be increasing the reps / sets and looking forward to a cure!
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just felt the muscles in my low back engage for the first time in over 5 years, this is HUGE thank you!
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No bs, straight to the point. Man I never thought that my flexors are actually too weak 🙌
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Psoas I was saying...
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This helped my partner 10 fold,had injection in her groin that didnt help one bit,followed this guy and he gave her 5 excercises,this has changed her for the better,so would highly recommend this man..
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Spent many months trying to stretch mine out with nothing notable improving so I'm extreamly grateful that you have put these videos up, I've been doing your tennis elbow exercises too. ❤
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Im a designer who sits for hours every day and whilst i do a lot of Pilates and regularly stretch my hip flexors, this video is probably going to change my life! I will be doing these exercises religiously. It makes such sense that they are in fact ‘weak’ not ‘tight’.. thank you!
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Eye-opening commentary about the dangers of kinetic stretching and aggravating the injury you’re trying to heal! Thank you so much for this video …. And others!
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And we need people like you. We need each other. Thank you for being there for us.
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You are an angel in disguise dude.....bless you ... When the world is almost sick with greed....you are a beacon of hope to all those who suffer in pain❤
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You've just given me a pain free Christmas after a year of back problems - Ive had physio, massages - but this was clearly my problem. Received almost immediate relief. I run regularly and sit a lot for work - what to say other than thank you so much!
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Excellent! You've hit on one of the main areas affecting senior's mobility issues. The psoas is a significant issue, but the combination of hip muscles taken together are responsible for the quality of our walking gait and balance. Seniors very often decrease overall activity levels and aslo do a lot of sitting. Strengthen this hip group...you see a better gait and better balance, not just the pain... that's the best way to prevent falls To your point, the stretching and chair yoga just doesn't get the job done. BTW, a separate YT channel just for senior issues would be a great idea for you.
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I have had a problem with back pain in the lumbar region for a long time. What you're conveying is something different from anything I've seen before. I did it for the first time and the feeling of looseness in the hips and the restoration of muscle feeling in these places is fantastic. I hope after some time it will be even better. Thank you very much.
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I did these movements and felt muscles activate I havent felt since the went DEAD in high school cross country. THANK YOU!! This already feels so much better and stable than just stretching. Going to work it into a weekly routine and see if I experience improvement.
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Great video! I suffered a spinal cord injury and spent 6 months in a recliner recovering while receiving minimal PT. When starting to walk again I discovered my hip flexors/iliopsoas was tight but weak. No amount of stretching with aggressive PT helped. I have had improvement within 2 weeks of starting this workout. And, surprisingly my balance improved which I had believed to be neurological. I had no choice about the recliner rest but wow, a recliner can do a lot of damage to one's body. Thank you for taking the time invested creating this informational video.
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Great stuff. As a former elite cyclist, my quads were over-developed and my glutes and surrounding muscles became weaker. This led to a great deal of discomfort and pain in the psoas area. Nothing has helped except doing the Yoga Tree Pose (going side to side with arms in a T) and working to strengthen my glutes. I will try these exercises to work on the other muscles. Thank you, Sir.
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Hands down the best video on YouTube for psoas pain. You are a true G.
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Yes, I sit a lot (too much) and my left psoas is quite weak. I tried these exercises, and I can feel several other weak/sore muscles as well, spot on!
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Been upping my running / lifting for an upcoming marathon. Had extreme psoas tightness the last week. Did the pose at 13:20 and got instant 90% relief the rest of the day. Was like something was just "caught" and that released it back to where it should go. Insane. Favorited this video.
