How To Fix A Tight Psoas Muscle In 30 Seconds (The Easy Way)
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- Опубликовано: 30 сен 2024
- How To Fix A Tight Psoas Muscle In 30 Seconds (The Easy Way)
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Bob and Brad demonstrate how to fix a tight psoas muscle in 30 seconds.
Bob (the tall one) has been diagnosed with Ataxia. It affects his balance and his speech, but does not affect his thinking. We appreciate your understanding and support!
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![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/tr.png)
Just a word of support: you're both great, and I'm sorry that Bob has been diagnosed with ataxia. Stay strong and fight it, you're not alone. Thank you for all you do.
My mom just got diagnosed with MSA 😢😢
@@BenDover-eb7cj❤❤
@@BenDover-eb7cj You can look at the Medical Medium diets, maybe they could help. Best wishes.
The very best of wishes as you deal with Ataxia, Bob. Reading that came as quite a shock. I have been following your very informative, kind and amusing videos for quite some time and waxing lyrical about you both to everyone I know. You have helped improve the lives of people not only here in Australia but around the world. What an amazing contribution to make! I’m so very glad I came across your videos a few years ago and look forward to seeing many more. Thank you both🤗
THANK you as always. In particular, thank you Bob for being brave and not hiding your illness. All the best!
Blessings to Bob
Yes❤!
That was the longest 30 seconds I’ve ever experienced
😂😂
That you so much guys., My wife recently injured her back and healing but your advice coincides with exercise we doing to help her. 🖐🏽 We have a physical therapist in the family now and she could only agree these exercises would help and are correct. ❤️
Thanks so much for these multiple psoas stretches, which help offset my psoas spasms that are influenced by sitting at a desk all day. Your videos are always fun and informative, and we thank you for all you do.
I’m not sure what muscle this exercise works but this is an easy stretch that helps my spinal stenosis. Start by laying on the edge of the bed with one leg hanging off the bed. Gravity stretches the muscle…hold for 1-2 minutes and then switch sides.
That's the psoas too
the psoas!
So one buttocks on the bed and off? Feels uncomfortable
Bob and Brad, I've used your videos extensively for various conditions and injuries my family and friends have had over the years. Your wealth of knowledge and expert advice are invaluable. Thank you so much for all the effort you've put in and continue to do so. Can't tell you how much it is appreciated by everyone!
Omg they saved me many countless sleepless nights where I was in pain and aggeny… they are a god send
God bless Bob! 🙏🏼 Stay strong!!
Thank you both! "Psoas" had me going 😅. Extra love to Bob and fam right now regarding the on-screen text at 0:40. ❤
@Errol Brown You're welcome. I worded it that way in case anyone happened to. 💖
May God-bless you for all the help you have given so many of us. You explain everything so perfectly. Prayers for Bob for healing and peace of mind during this time. And prayers for his family too.
I love you both❣ You complement each other so much!😂
And you just keep helping us!
Prayers for Bob to heal completely. 🙏🏻♥️🙏🏻♥️🙏🏻♥️🙏🏻
I have had both of my hips replaced, and these exercises have really helped me regain my flexibility post-op, which is great because I am a psychotherapist and I sit all day. I love your channel and I tell all my clients to watch y'all! I am sending loving thoughts and prayers for Bob, and also, I want to say that it is a cool witness that you are still doing these videos, because it models the importance of hanging in there and keeping moving despite setbacks, and I appreciate that so much. You guys are the absolute best!
Your reply is encouraging because I have had both hips replaced as well. My left side has always been stiff and maybe this will help!
“We’re not going to say that!” Proceeds to say So-ass almost every time 🤣 y’all are awesome
Okay this is weird but. Does anybody else, when putting pressure on their psoas in just the right spot (by pressing on their lower stomach) feel the uncontrollable urge to pee?
Yes it’s cause your kidneys and the vessels around them (it isn’t just a blob, it has vessels) are pressed and discharge. It’s the same reason you feel G Force on rollercoasters and feel you have to pee
You guys are hilarious. So I did not know one side of my booty could shut down. I was a mass transit operator for years and many of the drivers had issues because of sitting too long. In the knees and especially the hips and the behind. I now have a bone on bone right hip but I'm still trying to strengthen the area through different exercises. Thanks guys
Yup and when breast feeding you can also shut down one side, you're welcome!
Thank you !! This is what I need right now !! My sciatica nerves are so inflamed ,so angry 😡😥😥
Ouch! Feel better soon. 💖
I’m in the same situation have been in chronic pain for a couple months now. I pray relief for you.
I am an Ayuveda practitioner > he can use oil as per Ayuveda > which oil depends on his dosha > body type > bob can easily find a dosha test online to take and then follow that oil recommendation > as per Ayuveda the best oil is sesame but he should still do a dosha test to see any specific recommendations > in Ayuveda warm oil is applied to the skin all over the body daily in the morning
Becoming such a big fan of you all. I so admire Bob for his admission. You’re a strong man! The internet can be such a cruel place so I so appreciate you and your honesty. You’ve created a safe space here.
THAT was a great instruction for my psoas. It has taken me several years to locate the exact area of my injury which
is the psoas. Glute amnesia - wow. Cannot wait to tell my massage therapist. You guys are just too much. Still and
always so cute, funny and uplifting. Thanks so much!! p
I can tell you this, my Psoas muscle has been a major pain in my PsoASS for years! I hate it!
Stupid Psoas Minor.
I have ataxia too...began in 2020...I got a virus, began hearing low engine noises (Dx tinnitus) and the floor felt like it was moving (vertigo) AND my balance was off...feels like I am staggering when I walk and being pulled to the side and off balance. After some scans, auditory tests, etc I've been diagnosed with vestibular migraine...my past history with migraine and BPPV is were important details in coming to a Dx. It's awful...no magic pill. I am doing the Heal Your Head diet to find out what, if any, food triggers I have..and have been referred to a neurologist who treats VM. I feel for Bod...understand what he is feeling. I feel completely normal generally speaking. Living with ataxia is not fun.
I’m so glad I found this video. This instantly helped with my lower back pain with just 10 mins of stretching. Cannot thank you enough!!! 🙏
Thanks, I have a lot of back pain!
Appreciate you both, Bob and Brad. ✌
Bob I am sorry you are going through that, we can still see you through your expressions and body language, you are still you and I personally thank you both for all your help, I have scoliosis and other problems and you guys keep me off garbage addictive pain pills and put being alive
Thank you! Much appreciated!
My prayers are with Bob for complete healing in the name of Jesus. You two are wonderful, thank you for what you do and who you are.
Name of Jesus . Please update your self
Amen. Fasting and prayer 🙏🏽
I agree with the pronunciation of "S0as" muscle. Again, I am so glad I found this show!! I have learned so much from you two! I have upcoming knee replacement surgery and I was told to do exercises to strengthen my calf muscle, that I will need that to heal and regain my movement better. Do you have any videos to strengthen the calf muscles?
Wow the first exercise gave me relief almost instantly - thanks guys! love to you both - you have helped me with so many things the past few years - y'all are both on my prayer list!!
If I'm ever in ur neighborhood let u guys give me the once over ..oil change,lube,brakes,fluids , little tree air freshener on mirror and a bobble head jesus on dash..
HAS BOB CONSIDERED THE BENEFITS OF A CARNIVORE EATING PLAN? It's worth a try.
I think I have an issue with this muscle, fairly regularly. I also have weak glutes.
Definitely will give these exercises a try.
Will let you know how it goes.
did the exercises work ?
Prayers Bob for Your
Strength & Healing🙏🏼
Thanks guys
I had tight hip flexors and pain lifting my left leg for 4 months, I think from my chair at work. Did your stretches and I feel relief finally. Thank you!! Easy to do and effective.
Great job!
Can this explain hip clicking and impingement? Can it damage the hip socket?
I found the second and third exercises very helpful and could really feel the stretch in the psoas. Thank you for the many helpful videos. I was very sorry to hear about Bob's diagnosis.
That first exercise showed immediate improvement, I’m working on the other exercises, what you gave me in 30 seconds pails in comparison to what my doctor did which is zilch , I have a play list of your videos because there’s so many I saved , also prayers for Bob , I just learned from the comments section on your medical situation and I’m deeply saddened 😢😢, keep up the good fight and I think I can speak for the rest of your fans , we love ya .God Bless!!
Have always found you both to be so helpful and clear - holding you in the light, Bob! All the best to both of you.
I like it!! That’s great! Thank you
You two are so awesome. You help so much with so many issues. I've had tight psoas problems for years. Nothing seems to help. I've had a tight hamstring on and off for many years and wondered if it tied in to my hips/ lower back. These exercises eliminated the pain right away. Thank you. This is the first thing to help. I'm so glad I found you guys. Thank you. ❤️
Hi. We have the same symptoms. Are you free of them now or still suffering?
@@jonbaylis2203 it has eliminated my constant pain. It has been bad for a long time so I'm sure it will take a while but, I do the exercises maybe once a week and I feel great! Hope these exercises work for you.
@@nikkirose3879 Thanks for the reply, great to hear. Stay pain-free.
@@nikkirose3879 By the way to do the second exercise what do you secure your stretchy rope to?
Love your videos so much guys and really pleased that you Bob are still present and adding your expertise to the mix! Thank you for all the many films that have helped me and many friends over the years!! Big love to you both.
You guys crack me up 😂🤣😂
I love it! 💕❤️💕
Hi Docs! This was very helpful. I'm 49 and healthy. No knee injuries prior. 10 months ago I had a medium-severity spill downhill skiing. There was just a little swelling on right knee that was gone in 2 or 3 weeks. I walked out fine. For 4 months I walked and stretched lightly. In month 5 I started at home rehab. My right knee is about 95+% healed now. The only thing I can't do is deep squats. My right knee will hurt on the back side when I do these, and about 1/3 of the way down my calf muscle. If I put a small rolled wash rag behind my knee it stops all pain when deep squatting. Do you think I should just continue to do leg and core workouts (body weight, bands, and very light dumbbells) and hold deep squats to entirely clear it up? Thanks! chris
I have been having psoas pain for weeks. I tried the lying down exercise ONE TIME for 90 seconds (each side) and the pain is gone!
90 SECONDS! Thank you, thank you, thank you! ❤️
Is the pain still gone?
This makes sense, I don't know exactly how to put it into words but there are times I go to lift my leg to get into the SUV and I cannot I literally lift it by balancing on my other leg and take my hands and put my leg inside and then hop in it hurts a bit and is so weird🤔
Enjoy you guys so much - informative & funny. Really wishing Bob all the best in recovery & appreciate information re ataxia because it has led me to look into cause for my ongoing & worsening hand/arm tremors, the cerebellum & diet/gluten! Going gluten-free for sure!
Thank you
This is what I’m experiencing on my left side. My psoas muscle is so tight I now have lower back upper gluteal pain all the time. I’m seeing a PT now. Thank you much for the informative video. I can’t wait to have no pain again. This all started during the pandemic while working from home 1/2 and in clinic the other 1/2 of the week. My house wasn’t prepared and I waited too late to get my home office together. Now I’m in pain on my left side.
I drive 30k miles a year. It isn’t the best for my leg muscles, but the psoas is the hardest to release. Doing these exercises after driving really alleviates built up tension and pain. Lifesaver these two! And I didn’t need to buy a $60 piece of plastic
Comedy gold and great information!! Thank you Bob and Brad!
Can a psoas muscle problem cause abdominal pain, gut discomfort or constipation?
They can, yes
My step son has the worst form of ataxia. My prayers are with you all!
Bob and Brad thank you so much you guys are miracle workers you save me from complete knee replacement surgery.
You you know you're getting older when you benj watching Bob and Brad the 2 most famous physical therapist on the Internet!!!!
Love you guys you've helped so many !! thank you
These are safes for back pain discopati . Hernit discal l5s1
You can try these too: www.youtube.com/@BobandBrad/search?query=l5%20s%201
Do you have any videos on reducing excess motion and pain due to failed SI fusion? Hip abduction and sitting are excruciating, there's constant sciatica & pudendal nerve aggravated.
Neurosurgeon wants to revise the fusion but cannot for a variety of reasons so just looking for a little relief if possible.
Go to their channel main page & search it 🔍
You guys are hilarious !!! thanks for the exercises
Our pleasure!
I get pain with this. Thank you, thank you, thank you. Great to see you both. May you all please take care and stay safe.
Best thing on the internet. Thank you!!!
Hi guys! Thanks for another great video. When I'm in pain, I always turn to your videos and they help. Very sorry to hear about Bob's diagnosis. Prayers for your healing.
Thanks so much for your informative videos to help us out! We all appreciate everything you guys do 🙌🏽
Awesome
Psoas Informative
I've had an issue where every few months my left lower ribcage felt like it was crushing my left side and then I throw my back out. This fixed it in the advertised 30 seconds! Doing the exercises weekly now. Great explainer on the psoas muscle as well, I finally know what is going on.
This is great, but I was humming "Let's do the time warp again" . Thank you for so much great information.
Hey, guys, I just wanted to say, I've had really BAD pain in my low back since before Thanksgiving. My chiro told me to go to a medical doctor because my back was in almost constant spasm and I couldn't put much weight on my right leg. I've been taking glucosamine sulfate 3x and devil's claw 4x daily (for spasm). The pain has lessened with these and stretching so NOW I'm trying a few gentle exercises.
I wanted to say, I can always find what I need if I type in 'Bob & Brad' and then my problem.😊
If it was a compressed disc, it must be healing. And I guess the inactivity caused the psoas problem?
Anyway, this was really tight but I felt it loosening up. I thought I'd do these several times a day, so thanks a bunch!
Bob, I sincerely hope you're doing well. I love when I get a video with you in it❣✌🙏🏻
Brad, I'm so glad you're holding down the fort!
And I'm feeling much better about Mike than at first!🤣 Sorry, Mike... I just really didn't like Bob not there!😘
I still don't, but I'm adjusting and actually liking you!🥰
Love to All Your Team!🙏🏻♥️🙏🏻♥️
You guys are GREAT!!! Imagine my surprise when I realized my pain can be cured by movement!! You're brilliant! Quick question though, since the contributing source is my dumb ol' desk job and sitting all day - is there a preferred way to sit, with back support, etc that can help my psoas muscle?
Thank you Bob and Brad. My old job had me sitting a large portion of my day, leading to weak abs and tight psoas. The new job has me standing, wearing a lead apron, and sometimes leaning over my patients; so, now I am haunted by chronic low back pain. First thing I do: go and find Bob and Brad's fix for my situation. Also, I do have a 2 piece wrap around lead on its way to help. God bless you gentlemen for all the awesome advice and quality instruction.
Ps. So sorry, Bob, to read about your affliction. Again, I wish you God's strength to get you through the day.
BOB! Please watch Dr Bergs videos on B1 Thaimine deficiency. It’s changed my life and also a friend with Ataxia. High Thaimine therapy along with B complex, magnesium and potassium.
Hang in there. Gods not done with you.
I think one of the ways I injured my lumbar spine is from being overzealous with opposite knee to opposite elbow core slider mountain climbers. (I also fell with some heavy stuff and did a weird twist about two years ago). Psoas stretches help my hip pain SO much. Thanks!
Thanks so much for this video. You all have been a huge help to me over the years. Love these psoas exercises. All the very best wishes, thoughts and healing energy to you Bob as you deal with the ataxia.
I notice Bob's knee is not 90 degrees in that last exercise and i am worried about hurting my knees. How would I modify this so that the knee doesn't bend more than at a 90 degree angle? Can I move the forward leg out further to protect my knees? (not start with the 90 degree angle but end up with it?) Thanks! Also, hang in there Bob - Ataxia is a tough diagnosis - we still enjoy the funny banter between you guys, and both of your extensive knowledge of the body and how to help it! Thank you.
My two fav physical therapists 🙏 Always make me smile, laugh and learn important things!
You guys are amazing and I love finding you guys when I have physical problems - tried the 1st exercise and I feel improvement!!
Always such a pleasure the first Three exercises Really helps me haven't tried the others. THANKS
Does this muscle has anything to do with scoliosis? Are there excercises I can do to help create balance on my weaker side?
@2:47
@4:40
@5:25
Having had a full hip replacement, what happened to my PSOAS muscle after femur head was removed? BTW .... How is Bob getting on??
This really helped me -- I did these exercises right after getting up from a long sitting session where my back and hips really hurt. This gave immediate relief! Thank you!
I read that Ataxia can be caused by a spinal injury. I don't know but with all those back bone adjustments... hmm. It could be just life but it'd be interesting to know if something different happened in the last three years, something "experimental" put into one's body ... you know? Hmm. Don't give up hope.
My left psoas is super painful. I am 60 and was working at home for 3 years, sitting all day. I feel like I have tried every stretch on RUclips with no relief. Terrible.
Tendinitis ?
Icing ?
Heat ?
I’ll try anything….
This material opens new doors to intellectual exploration. A book I read with akin topics was a crucial part of my learning journey. "The Art of Meaningful Relationships in the 21st Century" by Leo Flint
Great advice! My psoas tend to get very tight and these stretches definitely help. Thanks!
Your videos are always so helpful, and even more than that, they’re fun to watch! Thanks for all you do, and thinking of you Bob 😊
I love you guys so much. I've been in so much pain over the past 2 years since I was diagnosed with an autoimmune disease. Honestly the steroids I was on for 6 months straight waiting for a diagnosis seemed to have done more damage to my muscles and joints than my autoimmune disease did. Watching you guys for months and trying these types of stretches gave me some relief and also helped me to learn that I needed to go see a physical therapist myself. I am in physical therapy now and I am able to articulate the pain I am feeling to my therapist much easier because I have watched all of your educational content and so far she was impressed with my knowledge on the names of these muscles and I have been right on most of what I thought was wrong. Unfortunately I also have some pelvic floor issues tho that I suspected but couldn't figure out, other wise you guys could have been the only solution I needed. 😊 keep doing what you're doing. You guys got me through many sleepless painful nights
I have at random times when sitting, I can not stand up. If feels like the hip flexor is locked. This happens in restaurants often. What can I do to unlock it so Im able to stand up......? Without embarrassing myself.
Cured a week of sore back and randomly the accompanying heartburn. Thank you gentlemen!
These guys are a joke. Just look at the title of this video. It's 100% impossible that there is a FIX that takes place in 30 seconds. Very unprofessional and careless.
The silent P, psychologist, pseudonym, psychic, PSOAS
I love you guys but why is a 30-second stretch 8 minutes video? That's just way too much. Get to the point sooner please.
Ps -- is a Greek sound/pronunciation. The sound is like the ending of the word 'tops.' It's really like the sound you make when you say pssst.
Thanks Guys. Great value as always.
Guys i just got injured 2 days ago playing soccer and my mither started massage and hitpack and i kind of felt good but in the 3 day i woke up with very charp pain so i stoped the massaging and stated using ice instead im really confused i dont know what to do ?
what about when you have gluteal amnesia from a serious knee injury, inhibiting your ability to load the knee properly? I fractured my tibial plateau about 6 years ago and my worthless doctor prescribed no rehab therapy whatsoever. Since then, my entire body has shifted away from that leg, causing sciatica in the leg/back opposite of the injured leg, and my entire hip flexor region on the injured leg side is tight and my ability to recruit the glute is inhibited by both a functional leg length discrepancy AND the pain response that registers in the tibia anytime I attempt to evenly distribute my weight when walking or during exercises. the visual difference in the size of my legs (font and back view) is obvious when either standing in front of the mirror or when looking at photos. Also, my ankle on the injured leg side appears to "roll" or lean to the outside i.e. no weight placed on the inner portion of the foot.
At 3:50 the dumbbells Bob uses are the Wimbledon Grand Slam colours, which Carlos Alvarez won this week 😃
Thank you for this video. Perfect for what I am going through. Keep making those videos! ❤
Thanks after lumber herniation L5-s1 my buttocks are so tight 😢 hopefully this will help!
maybe you should make such a big deal about how psoas is pronounced.
i’ve watched other videos and these exercises for this muscle group is so much more involved and you guys did not go into it. i’m not being harsh, i’m just saying.
Thank you Bob and Brad for providing these videos to help people for free. Prayers for Bob!
I personally believe I have an undiagnosed issue with my psoas. I've been experiencing pain ranging from minor to severe in my left hip for several months as well as tightness in my lower left back. Does this seem accurate?
So-ASS! Ya'll crack me up 😂 Thank you for your videos! You have helped me immensely 😊
So I have mispronounced it on purpose as 'soar a**' for obvious reasons. Sorry.
Also my best wishes to Bob. Hope he's doing ok.