TRUE Iliopsoas Strengthening (THE RIGHT WAY!)
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- Опубликовано: 24 июл 2024
- In this video, I will show you how TRUE iliopsoas strengthening, THE RIGHT WAY! The iliopsoas is consistently one of the most dysfunctional and problematic muscles in the body, especially in athletes. This video shows you exactly how to not only assess strength, but more importantly how to properly strengthen it!
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The Charlotte Athlete is a practice based in Charlotte, North Carolina that helps athletes and active people quickly recover from injury so they can move better and continue to be active in their sport. Our goal is to help you live the high performance, pain free life you want without being dependent on pain medicine, injections or surgery. 
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After years of suffering from shuffling gait, this exercise helped me walk normal again. This exercise worked like magic. I’m walking normal now and all credits goes to u sir, salute u and thank u from the bottom of my heart.
This is probably the best psoas strenghtening video I have found! Thanks for the video.
You're so welcome! Appreciate your feedback!
I agree
Excellent instruction! Those with tendinosis of the iliapsoas tendon would find great benefit from this exercise!
excellent thanks!
You’re heaven sent. I can’t thank you enough.
Really great exercise, Thanks a lot
Hope its helpful!
This is really informative!
Thank you! Hope it was helpful.
play a lot of tennis, started doing exercise for hip, works great for my left hip issue, not for my off and on psoas problem. Just started your exercise, can tell it needs strengthening, thanks!
Right on man - Hope it helps!
@Charles Koa .....HAHAHAHAHAHAAAAAA
Are you allergic to saying "I"?
Wow very good
Appreciate your feedback!
I’ve got MS & spend a lot of time sat down. As a consequence my HFs are really weak. I’ll give this a try with my other exercises
Let us know how it goes!
Question:
When doing this exercise, should one be sitting fully upright on the sits bones in correct posture, or should the lifting push you back a bit into the spine? If I sit fully upright and force back to maintain proper posture, I cannot get the leg to lift much and the quad takes over. If I allow my back to give, I can lift the leg more easily, but I also feel the burn in my hip joint. Should I feel the burning more deep in the lower abdominal area since the psoas passes through the pelvic region?
I am a dancer and I struggle to lift my leg above 90 degrees because my quads start to grip. I’m guessing my psoas is weak, likely because my low back is weak (I’ve heard that if your low back is weak, the psoas is recruited to help support the back instead of being able to be recruited to help lift the leg).
Really like this one! Ta. The muscle test includes abduction and external rotation: wouldn't it be many birds one stone to do exactly as advised in video with leg abducted a bit more and hip rotated (knee out ankle in) ?
In our neural studies, we repattern/rehab slower to allow the brain to build a clear neural breathing.
So the pumps adviced in video can be done slowly too, gives the body time to stabilise too.
Pilates teaches that fast movements recruit global big muscles but slow controlled muscles access the core. Nicking this one, thanks again for sharing. Nice to have a seated version in toolbox.
Pk
I can hold it the whole video I swore.
I can't thank you enough for recommending this exercise - this is the first one I've felt actually isolate the Iliopsoas. I've had chronic pain in this area for about a year now (tingling down the legs, etc..) and am already seeing relief after a week.
One question, is this something that can be performed everyday? I know the Iliopsoas is a sensitive muscle, so I want to make sure I am not overworking it and giving it time to recover.
Hey Ryan - appreciate the feedback, glad to hear its helpful. To answer your question, go by the common soreness rules. If the muscle is sore, give a day to recover. If you're feeling good, go for it. This can be performed everyday.
IP is not sensitive at all
Indeed. Every time you walk, sit down, get up from a chair, bend or stretch turn around your axis, the iliopsoas is involved. The psoas is involved in anterior as well as posterior tilt. The only way it is truly weak is when you lie on your bed 24/7.
The truth of it is that the psoas is most commonly overworked, and too tense.
Having said this, the exercise does isolate it and slowly lowering the leg and letting it back down on the table may contribute in releasing the tension to a neutral tonic state.
Excellent exercise sir. Felt the burn immediately
Appreciate the feedback! Hope its helpful.
How to reduce rectus femoris activation ? Also i have weakness in pectinus and sartorus while rectus femoris and TFL strong
Thank u
Welcome!
Thanks for the video. I was told by a physio to do psoas strengthening because my TFL is overworking. Is there any particular way to make sure the TFL doesn't kick in and do the work the psoas is supposed to do during your exercise?
Typically if your TFL is overworking, is due to underworking glutes. Your TFL is a hip internal rotator, glutes are external rotators. To help reduce TFL from kicking in here, slightly externally rotate you leg while lifting.
How do you isolate the iliacus?
Can I do this if I have injured the muscle? I've been stretching the injury and I'm ready to strengthen.......Like you said, the other videos (and the physiotherapist I was seeing) didn't isolate or do it above 90 degrees. It wasn't helping me at all and I like to run and play tennis. I have copd, I have to get exercising and I'm struggling right now
Yep- we use this with our rehab patients all them time!
This is great! How long need to strenghten psoas, with daily hard working ower 90° exercising ??
Hey! I typically recommend performing 5 sets, 2-3 times per week for a minimum of 4 weeks. Please let me know if you have any further questions!
It rounds my lower back a little, is it normal? I do have some disc mild bulges
Ouch
I see a flexion of the lower back when above 90º on the video. Is that correct? thought pelvic should be neutral or in anterior. Thanks
Yes, some flexion may be present. Perfect form isn't needed to successfully experience the benefits of this exercise. Thanks for commenting!
This is a Great Video, and thanks so much for sharing! If a person does not have a flat table to do the exercise on, what would you recommend to do the exercise on so that one can get the full effect?? Would a chair work??
Hey George! Thanks for the feedback. The main key is to sit on something high enough so your feet won't hit the ground. Could be a box, high chair, or countertop (maybe haha). Also, don't use a back rest. Hope that helps!
@@thecharlotteathlete Countertops I guess sounds good 🤣🤣!! But definitely thanks for the reply, and I will be looking forward to trying these out! By the way, I have Liked and Subscribed!!
@@georgeandy6923 Really appreciate it man! If you have any further questions, please don't hesitate to reach out!
@@thecharlotteathlete Thanks so much....and will do!
Hi. I have hypertonic psoas and some diaphragm involvement. I am doing some things for diaphragm. Will this exercise help w hypertonic?
Strengthening a hypertonic muscle will improve the resiliency of that muscle, thus decreasing tone. So yes!
Hello! Could these exercises be done while laying down? Thank you in advance.
Hey there. It can be done lying down, however with the change of gravity, it won't be as effective!
Hello, thanks for sharing this knowledge. Could you please explain what to do if, when doing this excercise, the quads are still being overused? When I do it with my right leg, it goes as it should, firing from the psoas. But when I try to do the excercise on the problem side (left leg) it's just quads firing (yes, above 90 degrees angle in the leg). If you can help me with I think you might save my life. Thank you :-)
Or if anyone else knows a solution, all tips and tricks appreciated
I have the same condition. For me when i do psoas strength test my right leg seems to be very weak compared to left (left side is like a rock doesnt move at all). Also right side is posteriorly tilted which leads me to thingk psoas is over lengthened. But when doing same exercise i do not feel any quad activity on right side but a lot quad activity on left side. I think because of over compensation and dominance of quad muscle i do not feel quad involvement a lot on the right side when doing body weight. Maybe it could be the same case for you?
Why do you think your lef psoas is weaker or problematic?
If you are raising your leg above 90 you're engaging your psoas regardless of quad involvement or not, so it will still be effective. If you want to shut down the quads, simply flex your knee to engage your hamstrings during the movement. Your GTO reflexive inhibition proprioceptors will prevent the quads from contracting. Hope that helps!
@@merdullah o
Hi I almost cant even hold my leg up, its barely over the pelvis and is it okay if i start to feel burn in the hip flexor area? also i feel it a bit in my upper back to the right side, I make sure my back is straight.
Hi there. You need to improve your hip mobility before this exercise can be effective for you. Our Posterior Hip Capsule Release drill will do the trick! ruclips.net/video/St2d7LU5HXI/видео.html
@@thecharlotteathlete Thanks alot!
I've subscribed...
Thanks for subbing!
Sir, my left leg tends to come down similarly to her leg in this video and i have snapping hip syndrome in my left hip, whenever i raise my leg over a certain angle i hear a clicking sound. Even in the exercise mentioned here there is a clicking sound as my leg comes down.
Hey Animesh - you can support your "non-working" leg on the ground. That being said, non-pain clicking is very common and not something typically to worry about!
@@thecharlotteathlete it doesn't pain but i can literally feel some structure tendon or muscle slipping over the bone. I have this constant tightness in my back muscles which are just adjacent to the backbone.
@@animeshupadhyai4057 you prob have anterior pelvic tilt, making bone hit bone when you raise your leg forwards
Do I have to do this exercise sitting down or can I do it standing up on one leg?
Hey Jojo - you can do it standing as long as you keep the exercising thigh 90 degrees or higher.
How can I do this without a bench? Nice video!
In a bar stool? On the kitchen counter?
works best if the feet aren't touching the ground but anywhere works fine!
I've seen this done while sitting on an exercise/stability ball - similar, but different
My right side is solid af but my left side is really bad...it actually hurts just lifting my leg past 90 degrees...i don't have any injuries or hernias etc...why would it hurt so much...
Does weakness cause pain?
Weakness can cause poor roll and glide of the hip joint, resulting in pinching or pain. I would try doing the kettlebell psoas release prior to this strengthening drill and see if that helps!
@@thecharlotteathlete i actually have a crazy theory....i got diagnosed with a varicocele...its on the same side as the weak hip flexor...doctors have no idea what causes varicoceles and their surgery options don't have the greatest confidence...a lot of ppl just develop another one soon after...its my belief they may be coming weak hip flexors and pelvic floor muscles causing the veins to overcompensate. The reason i believe this is since i started hip flexor and pelvic floor exercises the varicocele has started to improve.
my left hip snapping sound pretty much disappeared after doing this
That's so awesome!! Glad its been helpful.
What if you can't raise your leg up to do this exercise?
You may have a tight posterior hip capsule - if so, take a look at my video in the archive - Or, weakness could prevent it so try adding some manual assistance 👍
Is it normal to feel some pain in the lower back while doing the exercise?
Hey there. Not typically, no. While the psoas does insert onto all the lumbar vertebra, I would not recommend continuing if it is painful. That being said, if the pain goes away shortly after and doesn't linger into the night, it likely is fine.
I Drive for a living and i think my tight hips cause low back pain. Will doing this help?
Hey Great Puma. Yep this should definitely help. First, however I address the mobility issues with these two drills: ruclips.net/video/Ngk6YJXlj8M/видео.html
ruclips.net/video/St2d7LU5HXI/видео.html
Perform each for 2 minutes and let me know who things go!
@@thecharlotteathlete Awesome thank you so much!
I'm curious about the compensation she is making on the right leg when you work on the left. The right leg rotates in and she tilts her pelvis to assist with this lifting. When you model this, that does not happen.
Hey jaraedesire - yep, I'd be concerned too haha. She is an example of athlete in need a not only this exercise but many additional strengthening exercises, especially directed towards glute max and med.
I have uneven hips my left hip is lower then right i have bad low back pain also mid back pain from being crooked I herniated l4 l5 about 12 yrs ago what can I do to get my hips even I'm going to pt but I don't think they know what their doing
I did this but most work went to TFL , what should i do ?
Externally rotate the hip while raising the leg. Hope that helps!
Ankle weights prolly make it work better
I had my hip flexor forever and tried everything. Now I will try idea and it sounds and looks very promising. I was wondering, can you do this standing also or is it preferable too sit. Thank you.
Hey Richard - you can do it standing but its tougher since you won't be able to get your knee as high as you would sitting, so I don't recommend it. Please let me know if you have any other questions!
I was doing a similar Hipflexor exercise standing except it was just hold it for 10 secs, x10 x3. This exercise is way more challenging and I can't wait too try it out. How many set or 1 is fine, don't over do it!It's so tough too get rid of Hipflexor. Thank you so much. I will get back too you in a while when it's finally over.
@@richardtarnow9289 I would start out with 3 sets every other day, progressing to 5. This combo is nice because it incorporates all 3 types of muscle contractions: concentric, isometric, and eccentric!
@@thecharlotteathlete how are we sitting doing this exercise. On the edge, in the middle, etc. On the chair. We're sitting Tall, raising the knee as high as we can, etc. 3 sets or 1 set of 5. Thanks 😊
How often should i do this?
I recommend you go through the sequence 3 times, at least 1x daily, for minimum of 2 weeks
@@thecharlotteathlete thank you!
Any hip flexion exercise will strengthen psoas muscle. Focus on strength and endurance training.
Yes! But not every hip flexion exercise can isolate the psoas muscle. Thanks for commenting!