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
***************************
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
Facebook:
Twitter:
Instagram:
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
👉 If the exercises helped you, please support us by giving this video a like and leaving a comment below.
👉 Have a suggestion for a future video? Please leave it below!
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!
Literally considering traveling to see you! every single video you put out (every single one!) is relative and so helpful. I have struggled with a tight psoas for so long. Initially Diagnosed with an ovarian cyst, then ileocecal valve syndrome. It ended up being psoas related. Thanks for great content.
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!
I started doing the movement in 3:05 and it seems like I get less tense after sprint training now, also there was another movement I learned from you that I think has helped aleviate my tight quads and hip flexors and psoas contractions. Thank you Doc. 👍 Looks like I can do more spriting sessions per week now as I recover faster.
Glad you found the video and the exercises are helping, and thanks for watching!
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!
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.
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! 🐈⬛
@Russell Ziske you just said it as many times as I did. 🤔🤪
@Russell Ziske it’s everywhere, now; they only mean “actually” – it’s like a little burst of hyperbole
@Jan Elliot No I meant literally. I am literally considering getting in my vehicle and driving to see him in person as a patient. I know sometimes people misuse the word literally, however, I did not. 😉
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.
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
Thanks for the well explained exercises. I have been nursing pain on the center right side of my groin area for the past month. It’s difficult to find the source of the pain when in a relaxed state but as soon as I start running, it’s very tight and sore for the first couple of kilometres. A couple of your exercises trigger the area immediately. Painful but it gives me a tool use “gently” to help repair the area
Glad you’re getting relief, and thanks for watching!
Same here. They just X-ray, inject, MRI, medicate, PT. Nothing had helpec.
Thanks for the great video Dr Rowe. I’m amazed by how quick my bodys structure is adjusting thanks to your videos. I’ve seen literally dozens of physios and watched all of the health influencer videos on YouTube for fixing my shoulder and hip issues. I can finally see that these issues will be resolved thanks to your very well thought out exercises. I was wondering if you knew anything further about the psoas and fascia adhesions? Might be a niche topic but I’ve found that if I overwork my psoas it gets inflamed and gives me really heightened anxiety. Another potential suggestion, do you know any good exercises for helping breathwork? My diaphragm is tight due to my psoas and the breathwork helps with anxiety. Thanks for your great videos👍
You asked for suggestions for future videos to be left here… I think it would be really helpful if you made a video where you went through the whole process of these exercises, as you would expect someone to do each day (include all the reps and both sides of each exercise). Then people could play the video and follow along. Like a yoga video or something like that, where the viewer could replay the video whenever they want to go through the exercises, rather than having to watch the demo, pause, go through the exercises, then play again. (It would probably be a successful video too, because people would watch it over & over! 😉
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’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!
Keep those exercises coming after a knee replacement 2 years ago I still am having balance issues in the surrounding tissues around my s1 trying everything I do housekeeping for a living I’m 68 won’t stop trying any input much appreciated❤️😘
M 52 age female from INDia last 3/4years suffering from stomach pain on right side but dr can not find out reason done my ct.sonogrphy all r normal is this psoas muscle that troubling me plz help
It’s crazy how difficult it is for me to get into that lower leg against the wall position. My ms has stiffened my legs up a lot. This exercise will do me the world of good eventually 💪😊
I’ve been doing that knee raiser with a band, I had injured my knee, so I couldn’t do my normal lifting and I’m a hockey player so hip flexors are used a lot. 1-3 sets a day with the band, no more weakness and pain.
@mamaD24 Same here
Question: for each of the movements (both stretching & strengthening) do you perform all three variations or do you do the one that gives you the most challenge?
Hi Dr Rowe! Love your videos, I find your stretches and strengthening info very helpful. Q: do you have a demo using a lacrosse ball for psoas or piriformis release? Thank you!
The psoas is too deep to massage, and I don’t recommend using a ball to massage the piriformis either.
Thank you for replying Dr. Could you tell me why you wouldn’t recommend this, please? Thank you.
Hello! I currently have a bulging disc in my lower back, L4 L5 and L5 S1, is it bad for me to do these excercises then? I believe i have a psoas muscle and tight hipflexors too. Thanks!
Thank you, I could not get my lower back to stop hurting but that stretch is amazing
@SpineCare Decompression and Chiropractic Center I have a lower back problem and the pt thought it was a bulging disc but now I’m realizing I think it’s my psoas that I injured. When doing the last two excercises I feel the tension directly in the spot of pain that I’ve been dealing with. The pain sometimes comes and goes and even at times if I sit wrong it can case a quick sharp pain. When I lift my leg, I can feel the pain in that spot as well. Would you guess it’s psoas?
Thank you for the video and the detailed explanations. I’m excited! How often should the exercises be done? Daily or several times a day?
Thanks very much!
These can be done 3x a week, or even daily if they’re helping.
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!
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!
tor market url blackweb official website dark web markets
Доброго всем дня!
Бывали ли у вас случаи, когда приходилось писать дипломную работу в крайне сжатые сроки? Это действительно требует большой ответственности и напряженного труда, но важно не унывать и продолжать активно участвовать в учебном процессе, как я и делаю.
Для тех, кто умеет эффективно находить и использовать информацию в интернете, это может существенно облегчить процесс согласования и написания дипломной работы. Больше не нужно тратить время на посещение библиотек или организацию встреч с научным руководителем. Здесь, на этом ресурсе, предоставлены надежные данные для заказа и написания дипломных и курсовых работ с гарантией качества и доставкой по всей России. Можете ознакомиться с предложениями на https://1server-diploms.com, это проверено!
купить диплом о среднем специальном
купить диплом техникума
Желаю всем отличных оценок!