How to Stretch and Release the Iliopsoas
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- Опубликовано: 23 июл 2024
- Having a tight psoas muscle can be a huge contributor to back pain. Learn how to fix it!
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![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/1.gif)
After being hit by a car while I was riding my bike, I spent seven years of my life never knowing why I was in so much pain... for the first time, after watching this video, I was able get some feeling back in my left foot and can stretch my leg without burning tightness in my hip. Thank you.
Hang in there. Sounds like you are healing....
You got this man!
Good to know! It’s been three years since my car accident and still in pain!
@@coolbreeze4069 Thank you!
@@bobbylal5747 Thank you!
I've watched alot of your videos but just found this one. I've had 6 yrs of pain, misdiagnosis, misalignment, chiropractic adjustments and surgery - lots of physical therapy too. Last diagnosis was obturator internus - and do or don't stretch hip flexors, etc etc. Back pain and chronic like weekly pelvic twisting sending me to get adjusted over and over and over. I prayed all day today that God would help me figure this out!!! I logged onto youtube and there you were. Thank you so much, this is the missing piece of my issues I am sure of it!!! Only thing is not sure where my belly button is, I'm older, had 3 kids and it's not where it used to be LOL.
Wow! I've been having hip flexor problems since I had a hip implant a few years back. Nothing would help (other than NSAID drugs - and that was only temporary). I'd given up cycling and hiking (heart breaking). My orthopedic surgeon told me that it was something I had to live with. I followed your release and stretch instructions and felt immediate relief - that was yesterday. Today, it feels even better! Who knows, it may be time to oil my bike chain!!! Can't thank you enough. Brilliant video.
THANK YOU! I have iliac crest pain just on the one side. It's worse when I'm sitting which is a lot since I am at a desk most days or driving my children all over. I've been seeing a trainer but I haven't been doing enough stretching while I'm reigniting my core. The release and stretches already made a difference after the first time trying this!!! So truly, I am appreciative.
I remember seeing this video years ago. I was so grateful for this lesson . Thank you for being way ahead of the times .
Bless you .
this has been extremely helpful, my left hip flexor gets to the point of being so tight that it's painful just to do a body weight squat. i tried so many stretches and none of them worked (as you mentioned in the video) after doing this i can finally not have pain when doing squats!
This was soooo helpful! I have a 3 months old and been sitting more than usual for breastfeeding. Now that I'm back in the gym slowly the tightness has increase. I've been following Kelly Starrett for about 4 years now and I've learn so much but I'm not an expert so I was struggling to get the technic. You're video is very clear and really helped me on what technic to use to release the pain in that tricky area. It also convinced me to purchase Starrett's book :)
Thanks!!!
I’ve had episodes of awful, debilitating pain over the past 10+ years, and am just figuring out with my own online research this week that it’s my iliopsoas that’s causing it. This video is a Godsend! I’ve seen multiple physiotherapists over the years, but I can’t recall any of them ever pinpointing it as my iliopsoas. They all gave me exercises to stretch my back and strengthen my core muscles. Those are great, but not terribly efficient at releasing tight iliopsoas muscles! In the last year, it’s gotten so bad that I sometimes nearly double over when I stand up and can’t straighten up until I lie on the floor for a while. I’m still quite young, so this has been especially disconcerting! I’ve felt like a 90 year old in need of a walker (no offence to any 90 year olds!) Now I know what’s going on and how better to address it because of this video. I just tried the ball on the abdomen, and it noticeably helped. Thank you so much Gorilla Zen fitness! I’ll be checking out more of your videos, for sure!
My psoas muscle has been tight for in varying degrees for about a year… No physiotherapist has ever told me to do the tennis ball thing… Worked wonders for me. Thanks a lot!!!
+Jessica K Glad to hear that Jessica!
Thank you so very much for this....I've been having severe problems with my tight psoas and related back problems. I couldn't figure out how to stretch it out. I did your exercises for the first time last night and had a wonderful sleep. I woke up without pain. A first in a very long time. My lower back feels better and my overall well being has improved. THANK YOU!!!
Happy for u :)
Thanks
I need to try this. My back
Is so messed up from the osas.
Awesome knowledge! Definitely helped, my isio gets destroyed and hurts next day after every hockey game. Do you have a video to strengthen it so it does not happen?
I did the kneeling one near the end and I like that stretch as have never done it before, but way better than standing and pulling on my foot next to the glute! thank you! My physical therapist daughter had me search out this stretch.
Thanks.
Good information & clear explanation.
Very helfpul, thank you for the in depth info, needed that after 30 years! Great job to post this on the net.
Really great video thank you! My left side has been popping from surfing especially from pop up and I'm getting back pain on the right side didn't even know they were connected! Going to try these out for sure!
Thank you so much! Very good info, I can already feel it releasing! But I'm curious if you have any advice for a bothersome patella I cannot seem to get rid of. It's a constant irritation on the external side of my right knee. Also, I notice this same knee bow inwards during squats and I used to have a severe asymmetrical weight shift.
Any advice would be appreciated!
I can't wait to try this out! In my 20's, I had 3 lumbar laminectomies with the 3rd also requiring an L3-S1 fusion in 1999. None of my PT's ever worked on or even addressed this area. And even after years of working hard to get strong, this is the one area I still really struggle with! I am a CPT and group fitness instructor now(which is a bit different than my first 38 years where I was an obese, chain smoking, drunk couch potato), and any advice I have ever sought out for the pain, has always focusesd mainly on the hip flexors, and the pain is never fully relieved.
I’ve had a laminectomy too and they never addressed the psoas .
thanks for this. I have Meralgia Paresthetica after letting this area get too tight and doing heavy squat/deads
EXTREMELY HELPFUL! Thank you so much for the help
Very good video. Great explanation & demonstration
Same here - Thanks! psoas issues have been ongoing for me and this gave much needed relief.
+jpk ko :D Glad to hear it!
very helpful and clear instructions, thank you!
Just found your video by falling through an iliopsoas black hole. I have had lower back pain since around 2005, that everyone just chalked up to being growing pains. Recently I learned I have anterior pelvic tilt and have been trying to bring my hips forward. Now I know what muscle I have a problem with and I'm excited to try your exercise.
Very good video.
I'm somewhat peeved that all the PT therapy I've had in the past concerning lower back problems, not one therapist said anything about a posas muscle that could be a problem being attached to the lumbar. Didn't know about this equation until less than a year ago. Learned about hip flexors few years ago, but not that it's part of the posas. These PT people are about $$$!!!!
so glad I stumbled across this, the stretch technique and the release helped me a lot
I LOVE these. I didn't know there was an effective way to release the Psoas without the help of a knowledgeable therapist to apply the pressure. I also did not have the fist stretch in my regimen. Anyone that works in IT or any other type of work that requires sitting should be doing these BEFORE the pain arrives. I wish Had known these when I was younger. But better late than never. Your are so helpful! Thanks!
+Rosemary Merritt Hope it helps you out rosemary!
Thank you for this ! I am a professional dancer and my psoas is always tight. I have been trying to stretch it for months to release tension , but I think I forgot about massaging it . So let's see how this will work out !
I want to thank you so much... I was paralyzed last year and I'm just dealing with that part of my basic groin area. And yes I did have to research this. It's been so tight since I was paralyzed. Of course it has a huge reflection on sitting position and hip displacement during bed bound. Of course I said I never walk again... Oh but this one is! And again thank you so much. It's so painful and the only other alternative before I read about this as I was doing slight pressure on each side while I was doing leg presses to extend the muscle. But like I said you grounded me.
This was helpful; I even have a softball. What is best for the exterior muscle of hips: transverse from hip to knee?
Fantastic! One of my massage therapists told me to look up stretches for the iliopsoas after I described what I was experiencing. I can't get in to see her for another week or so but I will be doing this in the mean time! Thank you so much for sharing!
you are welcome
your video was very helpful! I recently have been having very bad back pain and spasms in my psoas after shoveling ALOT of snow! Thanks for the info
+Tammie Gaston Hope it helps you out Tammie!
Hey! Thanks for the video. I am looking for a recommendation on how to perform the 'passive' psoas stretch while laying on my back. My back, in a passive state, arches like it's from St.Louis due to an anterior pelvic tilt. To get it flat I need to engage my hips to flatten it. This goes against "letting gravity" doing the work. Is what I need a correct course of action? There is no pain, or discomfort just muscle fatigue shakes... I can certainly feel the muscles working, but not a real stretch. Thank in advance.
Agree George! Great explanations, thank you GuerrillaZen
Thank you. The kettle bell is new for me! have been aging good success with pressure anteriorly. I always feel a lot of pressure directly in my spine / laterally. I have assumed this is to be expected given the ricin and insertions if the oasis. Do you agree?
Really helpful. Made a big difference to my prblms. Back pain is no fun. But good pain is soooo good to feel. Didnt know abt these muscles until recently. And still learning hoe to stretch, lengthen & heal them. I wish more therapists have this knowledge to point people in the right direction. A lot of back exercises hurt more than help when one already hv a serious prblm or injury. Thank u so much for ur awesome video. Liked & subbed.
I am so excited to give these a try!!! I have been in extreme back and abdominal pain for about 2 years, which made me look like a hunchback, unable to stand straight. Two years ago I was in a car accident and 3 months following I was diagnosed by my chiropractor as having a strained psoas muscle because of a new exercise regiment of walking with poles. Also, within that time period I had an abdominal sleeve gastrectomy for weight loss ( I lost 100 pounds in 10 months). In addition, I had a laminectomy of my L2-L5 performed about 8 months ago to fix a severe case of compaction due to arthritis. My third physical therapist is currently trying to help me but they are at a loss. I have to use a walker in order not to kiss my knees while walking. Being in so much pain for so long has changed me into a very different person.
That's a hell of an achievement Melanie... how about an update?
Your videos help me as a personal trainer and a bjj practitioner thanks bro
Sir I am suffering from this illopsoas problem since 2009. Hope these exercises may help me out. I will further reply over this. Thank you very much for your kind service!
Wow, I was suppressed HOW painful and undoable this all was for me on my right side. This has helped me know what I need to do to further address the countless health problems that this has led to for me. Thank you so much man. Just got the ebook too, super stoked
Headed to Academy asap to get kettle bell and soft ball! Having horrible lower back pain and wrapping around the left front of under ribcage.
A great explanation that is worth a listen. I've help many clients with massage techniques but here is a way that help those who don't want to search out a very good massage therapist. If you continue to have troubles, don't hesitate to contact me, I'd love to try and help.
+Joe Bonham :D
Massage is fantastic, getting one who is knowledgeable and affordable seems to be key. (Which is a rare thing, and would have a huge influx of customers around here)
Where are you located at
Great stuff. Thank you for the effective content!
OMG! Where were you 5 days ago before I ingested tons of pain killers, iced and ben-gayed and paid for a massage? In 5 minutes I solved horrible horrible inmobility and discomfort. THANK YOU!
Thanks that really helped after it got really tight after running in gym class for the first time in like 2 weeks
Thank you for the video it worked to relieve pain in my hip and butte area
Great video, thanks! How heavy should the kettlebell be?
Very helpful and well done. Thank you.
LOVE this video. Been dealing with Iliopsoas pain and tightness for years and never knew how to address it. Recently I started getting pain in my gracilis muscle on the same side as tightness in my psoas. Are they related? Can the tight psoas cause pain in the gracilis?
Thank you for this valuable information.
Thanks for the video. I've been icing my hip bone for 3 weeks when I should have been icing my lower right abdomen!!
Awesome video! Very informative! 👌🏼🙌🏼
You did a great job on this! Very thorough, with the exception of ART release, which might be nice to add in the future.
+Julie Torrence Yeahhh... :D
thank you so much this is very helpful
Really nice video. I'm trying to figure out what is my problem as I swear it's my Iliopsoas. I went to the gym, about 2 or 3 days later I had leg weakness purely just in my quads. When I say weakness it was more just tiredness, freaked out totally thought it was MS or ALS / MND or something severe, however neurological tests are all fine etc and way too much coincidence on timing. 2 months later the problem is still there, yet now accompanied with pain all around my hips and depending on how I move my lower back also. Phyio's have given me static stretches (different than what you have shown) but never said anything about having to do the release prior to the stretching. I've still yet to improve though and it's extremely frustrating and worrying.
Thanks man... will try this. Hurt this muscle while playing hockey and now hurts enough that I can't run
Best explanation ever!
Followed your advise on glutes. Thank you…really helped!
thank-you for the awesome wisdom here.
Good to know! I fell a ton on my skateboard and landed on my hip a whole bunch and now have this odd persistent pain right in that area, I think it's the iliopsoas! Right next to the labrum has me a bit worried I might have torn a labrum.
did it help?
great advice! i also like to stretch this muscle lying on a table hanging one foot off the table.
*****
I once saw idea of using your staircase instead of a table.
These are good - any idea how to incorporate to relase pain in the pirformis and release numbness tingling and pain down the back of the legs? Thanks
I really like your video ! It was very useful for me!
I’m shocked on how well the pressure point makes a difference.
I felt the ice pick feeling and how the pain was radiating to my lower back. Huge relief from what I’ve been feeling for the past 3 months
Those Thresh Flays do you do it with the ball?
Hello! please let me know ... can wearing heels a lot cause it?
I wore heels the whole day of my friends wedding and then the next day I walked a long distance in high boots (wasnt anticipating to have to walk in my shoes). this was 3 weeks ago. can this still be the reason why im sore? I also had inflamed lymph nodes in my groin. could this be linked or would my pain be due to something else?
@GuerillaZen Fitness May I ask you? I have a serious problem with my lower back, it terribly pains, when I do squats etc., on the left side at iliac crest. Is there any kind of exercise to do? Doctors told me nothing, except that I have paravertebral muscle spasm. Thanks a lot for your help
Really helpful thank you!
Hello, thank you for this video, I've been having a pain on my lower right side I'm 50 yrs old have played sport all my life with soccer being the most, I've had a few ultrasound on right side to rulebook hernia or even tumor, I did these excersises yesterday and woke up feeling much better, how many times a day do you recommend and for how long (as in days, weeks ) thank you sir
great video, I like your style. Can you just use the kettle bell for the psoas release say a 20lb to get in there? Seems like that might work too.
Loving the name bro....GZEN, amazing.
this has literally saved me! Thank you so much!
Great video, thanks! Subscribed!
Hi, I've been getting moderate burning and gnawing pain in my hamstrings and thighs, buttocks in general.
Also, some low back pain from lots of sitting work.
Can this be all related to thigh psoas?
I also do a lot of cycling, but the seat is not the best, a bit too narrow.
Recently I was afraid these are the symptoms of prostate cancer and had no exam yet, but my PSA test came back with 0.56, which is supposedly excellent.
Thank you, I am going to start with these exercises tomorrow (also have anterior pelvic tilt, scoliosis and thoracic kyphosis/FHP).
question
in that first stretch, are you not using your feet a little to push your lower back down to the ground?
or are you engaging your core to drop ur lower back?
Great video, thanks
You have an amazing masculine strong voice! Thanks for the tips. I've had really serious lower back pain the last week. I could have injured myself from doing 1,000 pound leg presses or heavy deep free squats.
I've been hearing about extended sitting and psoas problems. I was wondering if cycling (30-60 miles with hills) is something that is considered as sitting and would strain the psoas muscle.
Great video. Thank you. God bless.
Most instructors either talk about stretching or massage, but not both together...well done, thank you :)
I don't suppose you have a QL release; I find that one to be the hardest to find a good release for without needing an extra pair of hands to do it for me. Maybe you have one already I'm not sure...
Also would you recommend such releases with certain spinal/structural problems-(herniation mainly)
Great video bro thanks very much
I injured my psoas about 14 years ago and it has progressively gotten worse as I gained weight in my belly. When I lay in the first stretch you demonstrate it feels fantastic, but then it locks up and I can't move it without excruciating pain for several days (trouble standing up and I can only side-step). I can't get it released with the ball because of my belly.
What would you suggest?
As a Massage Therapist I find when working on my clients the best way to access the Psoas is to lay in your side. You can move your knee toward your head to create flexion in the hip and you can feel it tightening and with my fingertips I actually can get very deep rectus abdominis is out of the way and I could feel so as minor major and iliac us and it works amazing so you could try that if the ball is too difficult or if you’re not able to locate it that’s what I’d recommend
Just what I've been looking for
Very Helpful...Thanku Very Much
Man you deserve more subs.
Hi, i can't externally rotate my hip until it cracks , and that really takes a lot of time and sometimes it doesn't crack, i think it's called snapping syndrome. so do you have any advice, to make it crack, or to fix it ? thnx
Jus' wondering, if I have damage to the connecting tendon should I have an MRI or the like to properly diagnose before embarking on stretching? Note: Had THR 7 weeks ago and probably due to over-activity I am having extreme difficulty walking. Doctor and PT have not adequately addressed. Am 57-years old and "was" in good physical condition.
Oh, and is my surgeon the right one to properly diagnose this issue? I say this because PT and her minions had me doing exercises that created level 9-10 pain and finally I decided to stop seeing her.
Thank you. Are you located in Chicago? Or can you recommend a proper PT here? I thought more of a Core Fitness massage/stretching PT might be a better course of action.
What is the weight of the kettlebell please? I've seen it asked at least a few times but no answer. Wouldn't that be a critical thing to know? Or do we not care and just do whatever?
Hey i need a exam by you i was a competitive cyclist had a nasty.. crash 2006 and need help, Thanks
My complaints are similar. After running It always starts in the groin going to the outside of the hip, hamstring and lower back. Outside of hip and hamstring even switches to the other leg. I donot feel a tight iliopsoas, but the softball massage does releive, but for a very short time. I fear I suffer the iliopsoas syndrome, either tendinitis, bursitis or both.
This was so very helpful. I am walking better now.
If the Psoas attaches to the spine then travels over the front of the Pelvis and attaches to the top of the leg how does massaging your belly help? The Psoas muscle lies under your stomach, guts and Abdominal muscles. Rolling a ball will just squish all these body parts before touching the Psoas. The only way to stretch the Psoas is to bend the back at the hips backwards. Lay on the floor on your front, lift your torso off while keeping legs flat on floor. Any bending forward stretch just contracts the Psoas. This muscle contracts to raise the legs so to stretch it you must do the opposite movement.
How would you treat a strained psoas? Please help!
5:23 a variation of this that I've found very effective is when applying pressure with the knee bent, take a deep breathe in. as you breathe out slowly, extend and straighten out your leg and squeeze your bum hard too
+Massage for Flexibility Interesting....sounds like something worth exploring more
how can we differentiate the psoas release pain from intestinal pain
tried them all, can't find the right spot. With the ball I feel organ pressure pain (if that is even possible). The 8:20 method I don't feel the psoas, i guess the tfl and quads. I once felt it, maybe by turning the knee/leg outwards? I can't find that spot anymore. My problem is I have cartilage damage and it really hurts my knee with this stretch.
The problem with my psoas is that I feel a pinching pain (no idea how to describe it in English, deep in the groin when kicking a ball. (physio, told me it is the psoas). He thought me a similar stretch to 8:20, but it's not stretching the muscle that hurt when i kick. I do have a large belly bulge/hollow lower back. 6:20 doesn't do anything imo.
Oh man I like the first stretch a lot, i can definitely feel it, or maybe it's just my guts. Do you have a more aggressive stretch that's not the kneeling one? I definitely can't feel if that's doing anything to my psoas
The ball combined with the Kettle bell is genius. Its like a guided missile. Note to any watching, it works best with a cast iron bell without the plastic coating, as the rough surface grips the ball very well.
When you lie down and say "hips flexed" or "hips in a flexed position," does that just mean legs bent? Should you be flexing or bracing your core? Thanks.
2nd time i pulled this thing in 2 weeks. I need to roll through with kicks. dunno why I abruptly stop and force my abdominal muscles to reabsorb all that ballistic force in the reverse direction...