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Yes this is helpful. I have a question/suggestion. I have a anterior pelvic tilt and have heard mixed messages about stretching hamstrings. I was told once that as the hamstrings are in a lengthened position due to the tilt not to stretch them, but instead try and strengthen them. Is this true and should I avoid static stretching for the hamstrings. Thanks!
Hi Dr. I'm wondering if you have a female counterpart to assist with showcasing of these stretches? We know the female has definitively different muscle & bone structure, so some stretches might not work the same. What are your thoughts?
OMG! I have had chronic level 7-8 flare ups of my right hip for 8 years now. I’ve done everything “right” - I lost all the weight, get rest, stretch and wear proper shoes and live well with level 2-4 on most days. I just spent 25 minutes going through these and felt only my front thighs engaging during it…. But 10 minutes later I can absolutely feel a real shift. I’m not even in level 1 pain. I knew it was my psoas but because I’ve developed a pelvic tilt that is all the two PT addressed. A chiro practor got me 1/2 way there a few times but I’m now thinking I’ve found the key in this video. I’ll keep at it for a month and report back. Guys, I feel high right now. Like I just took a really great painkiller!
Any update? I was having some serious ql pain for about 4 weeks, went in for a massage was able to release that muscle. However my psoas from overcompensating or whatever is now feeling as if a rubber band is tied around it. Not sure if I can go into the full Cobra as of right now because my level of pain but I'm confident I can at least do the first one. Really hoping that you've gotten to the other side of your pain with this and can give me some good news?
This is the most thorough set of psoas exercises I've ever seen! Wow. I had 2 hip replacements 2 years ago and the surgeon pulled out my legs to their proper set within the new socket. Thus I regained the .5 inch height I'd lost due to damaged hip joints. BUT! The psoas had adjusted to the old "setting" and I have been in pain ever since, right in the areas you describe - lower back and near the groin and down the fronts of my thighs, even causing a surface burning sensation over my knees - and my knees have never had any issues before. I cannot stand for very long because that psoas had years of being in a shortened position. You've pulled together a combo of stretches with strengthening I've not seen anywhere else. I have renewed hope I'll resolve this issue - thank you so very much, Dr. Rowe!!
I am in the same position. I have stopped being able to walk much at all due to the pain in my hips and my back, this after a broken hip two years ago.I cannot stand for long either. I am going to try this to see if it helps.
Solving a problem of over 3yrs in minutes is quite amazing. My gratitude is worth over a million dollar. ❤🙏 🙏. This video is the cheapest commodity I ever achieved from a human in life 🙌
These were amazing stretches, even after doing just one rep of each variation I already feel relief and less pain. I can’t believe how well it worked, thank you!
Wow man that is pure simple but relatble content! It helped me a lot and I didn't found similar treat, enjoyed and am practicing for a week now, it helped me a lot even after several days, my muscle feel sooooooo much chiller ahahah thnx !
Did the whole routine, had pain relief pretty much across the board. But in the morning woke up and quite a bit of the pain had returned (thighs and referred pain in a few sensitive areas). Do I need to keep at it for a few sessions (very tight muscles?), assuming there is not another issue involved? Thank you Dr.
I'm in a cycling team for competitions and I've been dealing with this pain on the bike, starts getting tight in the psoas then my butt, hamstring and then calves. Sometimes I feel tickles in my big toe. Is there anything I can do more of just renforce my butt muscles and I'll be good? Thank you very much!
Are crippling shooting pains normal? I feel it in the Psoas and lower back so that makes sense, but I can’t do much of anything to help it without extreme pain
🎉❤😊 This video changed my life in a matter of minutes. I went from intense, throbbing pain to hardly noticeable pain. I will keep it up. I wanted to acknowledge your awesomeness by donating the amount of one chiropractic visit. Thank you, thank you. I can’t wait to check out your other videos. ❤🎉😊
Yes, I was focusing on my peri-formis and glute muscles but once I started working on my psoas, it was like a miracle. I had been sitting for weeks with a broken toe
I've had chronic low back pain for years. It had reached a point of becoming debilitating, the pain was so hard on my mental health and it felt like so hopless. Yesterday a massage therapist told my my Psoasis was tight and so I came home and found this video. I've done these stretches 5 or 6 times in the last 24 hours and this is the most pain free my body has been in years. Thank you so much, I feel like I have my life back
@@DrRowe But then add a snippet of a flash-forward, iterate why, ask an entirely unrelatable "have you ever?" question, a quick montage, then iterate again why you're making the video...
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.
Ditto! I had only experienced this pain for a month, but BOY OH BOY it hurt. Thankfully ran across this video and SHAZAM: It has taken me from a pain of 8/10 to 2-3/10 in 30 seconds. I'm continuing to do these stretches to get back to Zero pain.
@@ToriVogt any update 2 months in? This pain is kicking my butt all day every day to the point that I can’t even go on a run without having severe back pain. So i’m starting these tomorrow morning
Doc, I can’t tell you how grateful I am for your generosity with these videos. About six months back I had a weightlifting injury and I’ve been living with chronic pain in my lower back, pelvis, and groin since. A few days ago I came across your video on the QL muscle, the pelvis reset video, and this one. I’ve been following along with you twice a day on these specific videos and I simply CANNOT overstate how amazing the difference has been. I’m able to function more or less pain free for the first time in half a year and I’m going to continue using them to build strength and flexibility back before I start (carefully) working out and running again. Sorry this is long, I just really am thankful and wanted you to know your efforts are very very much appreciated . 👍
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!
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.
@@trudycolborne2371 I am fortunate to have a PT iin the family so I often describe symptoms and she tells me what exercises to look for and to avoid. When I can get to her in person, she'll do some poking and frequently says things like, "oh , wow" - makes me feel special! She can usually do some manipulations to help immediately and i try to keep up exercises. Nowadays, it seems most of my workouts could be therapy exercises. i have to admit, I'm not the best about keeping up with all of them, but when I feel twinges of previous issues I come back to the particular exercises that worked.
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!
You just fixed a chronic kneecap issue (patellofemoral syndrome) that gave me trouble for years. No PT ever suggested I might have a tight psoas. I can walk without pain for the first time in months. Thank you!!!
Thank you so much, Dr. Rowe, these stretches are the absolute best ones I've come across in all my research. I felt the stretch deep deep in my body, so I knew it was relieving the tension. I have continued to do them. I'd like to share what I've been through, so it may help someone else. I've been in intense pain for 5 years ~ pain in my rear end, pelvis, groin, hips and knees. It all started with knife stabbing pain in my rear end. My doctor sent me to a pelvic floor physical therapist who worked on my trigger points. I improved, but it has come back twice since then. My hips started hurting in this fall, so much so that I couldn't sleep (I'm a side sleeper). I had tremendous difficulty getting up from a seated position and climbing stairs but some days I could barely walk. The pain radiated down the outside of my thigh and into my knee. I knew it wasn't sciatica b/c I've had that before. I also had pain in my groin, pelvis and piriformis. Eight sessions of PT on my hips did NOTHING! My orthopedist told me all the pain was coming from my low back and ordered an epidural which did not help me one bit. Back story: I've had two serious injuries to my lumbar spine over the past 20 years, and I also have DDD and arthritis, so my back is, indeed, screwed up. He told me two weeks ago that I needed to have both my L4/L5 and L5/S1 fused. I cried. I refused to believe that my back was causing all the pain because the epidural I had 2 months ago would have helped. For 2 days I read material and watched YT videos on the psoas muscle (like this excellent one!), and I realized my problem was Psoas Syndrome. I went from the depths of despair to having my hope restored within 3 days! I went to a chiropractor this week, and he confirmed my diagnosis and that the psoas was causing so much pain in so many areas. He also did myofascial release techniques on me, which hurt like holy hell, but I felt immediate relief. Bottom line is my doctors and PTs have been treating my SYMPTOMS but not the PROBLEM, and that's exactly why I wasn't improving. Thank you again, Dr. Row!
similar story here, although not quite as severe sounding as yours. I started going to chiros and doctors in my 20's and nobody has ever been able to tell me what was causing my back & hip pain. I'm 45 now and didn't even know there was a muscle connected to the back side of my spine until I stumbled on it watching back pain relief exercise videos. It's disturbing how many doctors don't ever even consider this muscle as the cause of back/hip pain. I just found this today, and after going through it once I agree it's way more effective than other excersizes I've tried.
I’ve been in consistent pain for months and been to multiple doctors. These exercises targeted EVERY “problem area”, and I have the most relief I’ve felt in months!!! 😭😭😭 This is the second time your videos have helped me when my doctors couldn’t. THANK YOU!!!
I have been dealing with this for almost five years. My osteopath diagnosed me with right hip bursitis, did some manipulations, gave me steroids and sent me on my way. It was a little better, but then became bilateral. I started looking at diagrams of muscles in the hip/pelvis region, and realised that bursitis didn't make sense but inflammation in my psoas muscles totally did. All those red areas? Yep. Pain. I am just starting these exercises, but my low back is so tight, I can hardly breathe (I also have a moderate scoliosis which has caused back pain since I was 12). I am hoping with persistence, these exercises will help my pelvic/hip discomfort and stiffness.
I had back and hip pain in these red areas for almost a year and it was just luck i found yout video. After only two days of doing the first two strechtes( i stay longer in each position) the tightness is getting much better.thank you so much for your great experience.
Multiple years of Tricare (military medical) giving me the run around, from Physical therapy to chiropractor, and you Sir have done more benefit in this video, instant relief… will be doing these stretches everyday and subscribing. Wish there was more to support you, thank you so much
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.
You are such a blessing. Up at 3 am, again, with excruciating pain. Searching for answers I am often directed to your methods. You always bring relief with efforts that I can actually do. Thank you.
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!
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!!!
This video and stretches are a GAMECHANGER!! They helped me get from pain so much I was worried I had a serious health problem to regaining mobility and nearly eliminating this pain that suddenly showed up a month ago. Thank you Dr. Rowe!! #drrowe #spinecare #help #relief #psoas #backpain
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.
Excellent series of exercises! 👍🏼 Also, I love how your cat entered the scene with his/her demonstration of a nice stretch & held it for 30 seconds (as instructed).😸👍🏼
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!!
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 💪😊
As a new mom, my left psoas screams at me around 3pm every day. After putting my daughter to bed, I have a difficult time putting any weight on my left leg, these strengthening exercises are really going to help! Thank you!
You are an angel sent from above, I've been in pain for years, this is gonna take a while to fix. Bout 3:06 hip flexor couch stretch while listening to Bob Segar really put me in the spirit. Thank you....time. n try. again n again.
Have a big run coming up & have had real discomfort in this area. Just finished doing your exercises and it feels so much better Will keep up the good work! Thank you!🙌🙌🏃🏻♀️
I can't tell you how happy I am to see the kitten. Spotted the little tent right away and was like, "THERE IS A KITTY IN THIS HOUSE" and then, bam, kitty.
I am an Obstretrican doing most of my deliveries sitting. Upon ambulating, I constantly experience pain in my right groin, inter thigh an back. However, initiating your chair/couch technique before and after deliveries have given me total relief of pain in all areas. I bring joy to my patients with my delivery service; You bring joy to me through using your stretching technique. May God bless you for willing to share!😅
Did the first stretch. YEP! Definitely the psoas causing issues right now. I thought cardio and leg day workouts would've been enough to prevent that but I guess sitting all day for work can undo all of that
I was training with a heavy sandbag and my psoas/hips went funny. I was in so much discomfort...couldn't lean backwards or straighten my upper body out. The Psoas cobra straightened me out right away. Wow ! I did alot of other stretching the day before. But the cobra, especially with the knee movement sorted me out immediately. To the point where it made me giddy. Thanks mate. Amazing
After searching around RUclips for a while, found this amazing video that really relief my post inguinal hernia surgery pain! Thank you very much for this video.
As a guy with scoliosis and hip issues that result from that, sincerely thank you for your videos and content. this is so helpful and improves my quality of life to a great degree. Thank you Dr Rowe.
Thank you so much for this one! I tore my hammy a couple years ago at the start of the pandemic, and it never healed right because all the physio places closed. I developed plenty of muscle imbalances from compensating for the shortened hammy, and the psoas is by far my biggest offender. I’m sure these stretches will help, so again, much appreciated!!!
Long story short, this video changed my life. Wow, man. Thanks so much for posting this. Quick question: how long should we rest in between the 3 to 5 repetitions of the hip flexor mobility activation exercises? Hold for 20-30sec and then rest maybe 15 seconds before next rep? Thanks again
I was looking into inversion tables because of my chronic lower back pain. Just recently ive started mobility exercises thinking tight hips were my cause but havent felt much improvement. I just tried a couple of your stretches and omg it's worked! As soon as I stood up I didn't feel the annoying deep pain. It's given me hope as it's affected my movements, I'm getting emotional 😢 Thank you!
This is exactly me. JUST googled the inversion tables a bit ago. Just have this deep tense feeling I'm my upper butt/low back. I started doing pigeons stretches and it was nearly orgasmic
Dr. Rowe is a very good teacher and demonstrator! Clear speaker, appropriate, modestly dressed and very useful exercises. Much appreciated. Very well done!
I came to fix a wonky first rib that has had me at the osteopath 4 times in the last 10 days (your yoga belt exercise worked). Stayed because these psoas exercises are just fantastic. As an ex-hurdler plagued with hip issues since my teens, I'll be sharing these videos with my followers. Thank-you Dr Rowe!
Looks simple enough but after 2 knee replacements, a tumor in my L1 and being obese, it is almost impossible to to be on the floor and on my knees and bending my knees at a 95* angle.
This man is a legend, thank you Dr Rowe for all the helpful exercises, I had a frozen psoas after some falls on my tailbone when I was in my early teens, I'm now 38, these exercises have helped me re-activate the psoas, I'm very grateful thank you!
All together this is an excellent routine. It includes some great variations of stretches and exercises I was already doing under direction from multiple PT's I've seen over the years due to chronic hip issues. This is just all around wonderful advice.
I've been suffering with mid/lower back pain for a month now. I know I have weak glutes / tight flexors because these stretches feel THE BEST. Thanks for you channel, it's my goto for back pain.
Can't say thank you enough. My back hurts all the time from golf and I knew it was the muscles on the front of my upper legs pulling on my back but have never seen these stretches. Absolutely amazing and will do them every morning as well as after each round. So thankful.
I did the first exercise at max flex and didn't think the second would make any difference. I put it off for two weeks thinking I'd never get any relief. I WAS SO WRONG. THAT SECOND STRETCH IS AMAZING.
Always love your videos. You have helped my every day be a lot more comfortable. There are a lot of exercises of yours I do every day! And my back doesn’t hurt nearly as often or as bad as it used to. Also, I love your kitty!! When I saw the little cat tent on the couch I was hoping they would make a cameo. So cute!! Really beautiful coat!!
I just tried the first 2 exercises and felt the need to write this comment right away to attest as to how effective those were. I’ve been looking for Sciatica-related relief exercises and I’ve never heard of Psoas until this video. Really amazing! Now lemme go back to flexing! This is very very much appreciated!
This video is a lifesaver!! Chronic hip flexor tightness for years and having a longer commute recently is making it even worse! Also we have matching cats :D
I think we really missed an opportunity when we chose to name the muscles. Imagine if glutes were called psoas instead… “it hurts to squat, I have a psoas”(sore ass)
Thank you Dr. Rowe! You are the bomb. These exercises have helped alleviate the pain in my lower back which is due to an automobile accident and bone spurs. Looking forward to seeing exercises for the neck.
Thanks Doc. This is the second video that really shed some light on a chronic issue I have been having. Unfortunately these exercises caused pain but it did point me in the right direction - Psoas Syndrome. Undiagnosed for over 10 years and recently misdiagnosed as solely hip labral maceration, tears, subchondral cyst, moderate osteoarthritis and Cam FAI. Even though all those conditions exist, a cortisone hip injection for the arthritis only took away the morning stiffness of the lower back but significantly increased the pain in my sacro region. My physio said the pain didn’t matter where it was coming from and I had to work through it (yikes) and my sports medicine doctor has not offered any alternative diagnostic help after the injection. It’s time to replace my medical team. 37y/o M and retired amateur Muay Thai fighter. You are the best. Cheers.
Let’s fix that tight Psoas 🤣🤣🤣🤣 this is too hilarious to me 🤣🤣 don’t make me beat yo tight psoas .. keep on playing with me and ima kick ya in ya tight psoas 🤣🤣🤣
This is what i've needed for so very long. I've spent alot of money at sports therapists trying to fix my lower back pain, as soon as i went into the first stretch it was exactly what i was needed.
I'm not kidding. After doing these exercises I've had a week of unbroken sleep. Thank god!!! Normally I wake up 2 to 3 times every night to move as staying in 1 position was 2 painful. I am eternally grateful for this
I felt immediate relief!! Thank you. I have been fighting this issue for YEARS!! I really thing you have saved me so much money! Chiropractor couldn't help and I feel so much relief! Again, THANK YOU!
Thank you for all of these exercises! Do you also have a way to scale these exercises over several weeks? Example, range of motion variations (which you cover), adding weight/résistance, then adding both, then doing an entirely new, but advanced exercise that marks that you are towards the end of your recovery.
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That’s one fat cat
@KALAMITY GAME happy cat
Yes this is helpful. I have a question/suggestion. I have a anterior pelvic tilt and have heard mixed messages about stretching hamstrings. I was told once that as the hamstrings are in a lengthened position due to the tilt not to stretch them, but instead try and strengthen them. Is this true and should I avoid static stretching for the hamstrings. Thanks!
Hi Dr. I'm wondering if you have a female counterpart to assist with showcasing of these stretches? We know the female has definitively different muscle & bone structure, so some stretches might not work the same. What are your thoughts?
@5:48 😂🤼 You're Funny!
OMG!
I have had chronic level 7-8 flare ups of my right hip for 8 years now. I’ve done everything “right” - I lost all the weight, get rest, stretch and wear proper shoes and live well with level 2-4 on most days.
I just spent 25 minutes going through these and felt only my front thighs engaging during it…. But 10 minutes later I can absolutely feel a real shift. I’m not even in level 1 pain. I knew it was my psoas but because I’ve developed a pelvic tilt that is all the two PT addressed. A chiro practor got me 1/2 way there a few times but I’m now thinking I’ve found the key in this video.
I’ll keep at it for a month and report back.
Guys, I feel high right now. Like I just took a really great painkiller!
Any update? I was having some serious ql pain for about 4 weeks, went in for a massage was able to release that muscle. However my psoas from overcompensating or whatever is now feeling as if a rubber band is tied around it. Not sure if I can go into the full Cobra as of right now because my level of pain but I'm confident I can at least do the first one. Really hoping that you've gotten to the other side of your pain with this and can give me some good news?
@@christopherclark6898same case any update?
This is the most thorough set of psoas exercises I've ever seen! Wow. I had 2 hip replacements 2 years ago and the surgeon pulled out my legs to their proper set within the new socket. Thus I regained the .5 inch height I'd lost due to damaged hip joints. BUT! The psoas had adjusted to the old "setting" and I have been in pain ever since, right in the areas you describe - lower back and near the groin and down the fronts of my thighs, even causing a surface burning sensation over my knees - and my knees have never had any issues before. I cannot stand for very long because that psoas had years of being in a shortened position. You've pulled together a combo of stretches with strengthening I've not seen anywhere else. I have renewed hope I'll resolve this issue - thank you so very much, Dr. Rowe!!
Glad you found this video, and I hope the exercises help you for a long time to come!
Hi Melanie. Have you felt better? And which exercise helped you. Im going to try them myself. I hope you feel better. You're in my prayers.
I am in the same position. I have stopped being able to walk much at all due to the pain in my hips and my back, this after a broken hip two years ago.I cannot stand for long either. I am going to try this to see if it helps.
Oh, wow. I cannot imagine that kind of pain or restriction. I'm glad you got your hips fixed, but I hope you can get some help from this.
Solving a problem of over 3yrs in minutes is quite amazing. My gratitude is worth over a million dollar. ❤🙏 🙏. This video is the cheapest commodity I ever achieved from a human in life 🙌
I can’t believe after 2 months of pain it just went away with 5 times repeat of the first exercice. Thank you so much.
Same here!😊
Me too!!!! Struggled for so long and that psoas cobra and the one with the knee up were AMAZING!
So arse
Ok, wow! Reading these comments gives me hope!! 🙏🏻
I need to do these then. I can barely walk. 😢
These were amazing stretches, even after doing just one rep of each variation I already feel relief and less pain. I can’t believe how well it worked, thank you!
That’s great to hear, and glad you’re getting relief!
Wow man that is pure simple but relatble content! It helped me a lot and I didn't found similar treat, enjoyed and am practicing for a week now, it helped me a lot even after several days, my muscle feel sooooooo much chiller ahahah thnx !
Glad it was helpful!
Thank you! I’ll continue these as after the first time I can tell I’m weaker than I thought. Hopefully it helps my Psoas!
I’m impressed that you have led Zeppelin houses of the holy.
I have been plagued by Psoas pain for a couple of years now. This helped! Thanks.
Glad it helped you!
Great exercises, thanks 😊
Thanks for watching!
Great exercises. Love the Bob Segar on vinyl too.
Thank you so much . Your videos are brilliant really helping me .
Thanks so much for watching!
Love the kitty.
Loki says hi!
Did the whole routine, had pain relief pretty much across the board. But in the morning woke up and quite a bit of the pain had returned (thighs and referred pain in a few sensitive areas). Do I need to keep at it for a few sessions (very tight muscles?), assuming there is not another issue involved? Thank you Dr.
My balance is bad and have difficulty doing the lunge on slider. Any tips? Should I hold onto something until I get stronger?
I'm in a cycling team for competitions and I've been dealing with this pain on the bike, starts getting tight in the psoas then my butt, hamstring and then calves. Sometimes I feel tickles in my big toe. Is there anything I can do more of just renforce my butt muscles and I'll be good? Thank you very much!
Let me know:)
Are crippling shooting pains normal? I feel it in the Psoas and lower back so that makes sense, but I can’t do much of anything to help it without extreme pain
🎉❤😊 This video changed my life in a matter of minutes. I went from intense, throbbing pain to hardly noticeable pain. I will keep it up. I wanted to acknowledge your awesomeness by donating the amount of one chiropractic visit. Thank you, thank you. I can’t wait to check out your other videos. ❤🎉😊
Glad you're getting a lot of relief, and KEEP AT IT!! (Thank you so much for supporting the channel too, I appreciate it) - Dr. Rowe -
What a kind gesture! My wife just got a similar benefit but unfortunately she's a cheap'psoas 😂
Were you experiencing muscle spasm sensations in the lower back?
@@ironmantooltimedad jokes for the win😂🙌🏾
Yes, I was focusing on my peri-formis and glute muscles but once I started working on my psoas, it was like a miracle. I had been sitting for weeks with a broken toe
I've had chronic low back pain for years. It had reached a point of becoming debilitating, the pain was so hard on my mental health and it felt like so hopless. Yesterday a massage therapist told my my Psoasis was tight and so I came home and found this video. I've done these stretches 5 or 6 times in the last 24 hours and this is the most pain free my body has been in years. Thank you so much, I feel like I have my life back
Hi! My problem was same like yours and I started T.R.E execirses what you found dr.David Bercelli site...good luck🙏
My "fat sore ass" muscle has been hurting for probably 15 years lol
😂😂😂😂😂😂❤
😆😆😆
😅😂😂
Beat me to it
I cant unhear it now haha
How is this possible that you are making a video about a problem that i currently have ? You are amazing , many thanks for your help .
Hope the exercises help you, and please give us an update soon.
Bcz nowadays most of the people are having a lot of problem
Lol it’s a miracle! It’s like he knew you were having this problem and made this video just for you!
Google is listening
@@mikepiperata1502 that’s right, you bet your psoas it is.
Best part of this video, straight to the point with no long silly intro!! Worked great for too
You don't like the cheesy musical intros?! 😂
@@DrRowe But then add a snippet of a flash-forward, iterate why, ask an entirely unrelatable "have you ever?" question, a quick montage, then iterate again why you're making the video...
I really also like it that the Dr goes straight into the matter, even very clearly.👍👍
Cat is the best part 😻 great video
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!
Ditto! I had only experienced this pain for a month, but BOY OH BOY it hurt. Thankfully ran across this video and SHAZAM: It has taken me from a pain of 8/10 to 2-3/10 in 30 seconds. I'm continuing to do these stretches to get back to Zero pain.
@@ToriVogt any update 2 months in? This pain is kicking my butt all day every day to the point that I can’t even go on a run without having severe back pain. So i’m starting these tomorrow morning
@@KammyWammy21 yes! Pain FREE!! These exercises PLUS applying diluted oregano oil brought instant relief. I recommend!!
Chronic stress causes thight muscles and chronic pain.
My sore ass was so tight until Dr. Rowe loosen me up finally thank you!
Doc, I can’t tell you how grateful I am for your generosity with these videos. About six months back I had a weightlifting injury and I’ve been living with chronic pain in my lower back, pelvis, and groin since. A few days ago I came across your video on the QL muscle, the pelvis reset video, and this one. I’ve been following along with you twice a day on these specific videos and I simply CANNOT overstate how amazing the difference has been. I’m able to function more or less pain free for the first time in half a year and I’m going to continue using them to build strength and flexibility back before I start (carefully) working out and running again.
Sorry this is long, I just really am thankful and wanted you to know your efforts are very very much appreciated . 👍
Thank you so much, and keep at it! 💪
How are you now ??
I love how your cat just casually walks in like "You call that a stretch? Watch thiiiiiissssss",😸
😂
Loved the cat! They are the masters of PSOAS stretching.
Hahahaah
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!
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.
Same here. They just X-ray, inject, MRI, medicate, PT. Nothing had helpec.
@@trudycolborne2371 congratulations with your doc. Maybe she is updated or trained recently. There is a New generation of docters coming...
@@trudycolborne2371 I am fortunate to have a PT iin the family so I often describe symptoms and she tells me what exercises to look for and to avoid. When I can get to her in person, she'll do some poking and frequently says things like, "oh , wow" - makes me feel special! She can usually do some manipulations to help immediately and i try to keep up exercises. Nowadays, it seems most of my workouts could be therapy exercises. i have to admit, I'm not the best about keeping up with all of them, but when I feel twinges of previous issues I come back to the particular exercises that worked.
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! 🐈⬛
Well explained and directly targeted as always. Very helpful for my "So' Ass" :)
Happy to help, and thanks for watching!
the first exercise just changed my life
This video should be on fhome page of RUclips for every user older than 30! Thank you for sharing. I felt relief after the first exeercise.
Glad you're getting relief, and I hope the exercises help you for a long time to come!
I am in my 20's , still having lower back pain and both legs pain hip pain and sciatica symptoms :(
You just fixed a chronic kneecap issue (patellofemoral syndrome) that gave me trouble for years. No PT ever suggested I might have a tight psoas. I can walk without pain for the first time in months. Thank you!!!
Thank you, Steven. Really glad you found this video and it's making a huge difference. Keep at the exercises! - Dr. Rowe -
@@DrRowe does this exercises help with , meralgia paresthetica
The chronic pain is never where the problem is! It's when the body is compensating that it gets sore.
Wow that's crazy, I've had patellofemoral syndrome for years and never would think this is connected!
@@rachaelpackenham4751Did you ever get over the patella femoral pain? Did these exercises help?
Thank you so much, Dr. Rowe, these stretches are the absolute best ones I've come across in all my research. I felt the stretch deep deep in my body, so I knew it was relieving the tension. I have continued to do them. I'd like to share what I've been through, so it may help someone else. I've been in intense pain for 5 years ~ pain in my rear end, pelvis, groin, hips and knees. It all started with knife stabbing pain in my rear end. My doctor sent me to a pelvic floor physical therapist who worked on my trigger points. I improved, but it has come back twice since then. My hips started hurting in this fall, so much so that I couldn't sleep (I'm a side sleeper). I had tremendous difficulty getting up from a seated position and climbing stairs but some days I could barely walk. The pain radiated down the outside of my thigh and into my knee. I knew it wasn't sciatica b/c I've had that before. I also had pain in my groin, pelvis and piriformis. Eight sessions of PT on my hips did NOTHING! My orthopedist told me all the pain was coming from my low back and ordered an epidural which did not help me one bit. Back story: I've had two serious injuries to my lumbar spine over the past 20 years, and I also have DDD and arthritis, so my back is, indeed, screwed up. He told me two weeks ago that I needed to have both my L4/L5 and L5/S1 fused. I cried. I refused to believe that my back was causing all the pain because the epidural I had 2 months ago would have helped. For 2 days I read material and watched YT videos on the psoas muscle (like this excellent one!), and I realized my problem was Psoas Syndrome. I went from the depths of despair to having my hope restored within 3 days! I went to a chiropractor this week, and he confirmed my diagnosis and that the psoas was causing so much pain in so many areas. He also did myofascial release techniques on me, which hurt like holy hell, but I felt immediate relief. Bottom line is my doctors and PTs have been treating my SYMPTOMS but not the PROBLEM, and that's exactly why I wasn't improving. Thank you again, Dr. Row!
Thanks so much for watching!
similar story here, although not quite as severe sounding as yours. I started going to chiros and doctors in my 20's and nobody has ever been able to tell me what was causing my back & hip pain. I'm 45 now and didn't even know there was a muscle connected to the back side of my spine until I stumbled on it watching back pain relief exercise videos. It's disturbing how many doctors don't ever even consider this muscle as the cause of back/hip pain. I just found this today, and after going through it once I agree it's way more effective than other excersizes I've tried.
I’ve been in consistent pain for months and been to multiple doctors. These exercises targeted EVERY “problem area”, and I have the most relief I’ve felt in months!!! 😭😭😭 This is the second time your videos have helped me when my doctors couldn’t. THANK YOU!!!
I have been dealing with this for almost five years. My osteopath diagnosed me with right hip bursitis, did some manipulations, gave me steroids and sent me on my way. It was a little better, but then became bilateral. I started looking at diagrams of muscles in the hip/pelvis region, and realised that bursitis didn't make sense but inflammation in my psoas muscles totally did. All those red areas? Yep. Pain. I am just starting these exercises, but my low back is so tight, I can hardly breathe (I also have a moderate scoliosis which has caused back pain since I was 12). I am hoping with persistence, these exercises will help my pelvic/hip discomfort and stiffness.
@@LmsTheMomof3any luck?
I had back and hip pain in these red areas for almost a year and it was just luck i found yout video. After only two days of doing the first two strechtes( i stay longer in each position) the tightness is getting much better.thank you so much for your great experience.
Makes us wonder why are we even paying our drs that dont help us?
@@joea.9969I was ignored so many times; RUclips is my new insurance company.
It’s amazing how you can target every muscle in your body! Our town is very fortunate to have you here for us!
Happy to help, and thanks again for watching!
Which town are you guys from!?😊
@@vigneshwar0 St. Joseph, Michigan. Info is available in the description
@@MrSham3less Thank you!
How far from Grand Haven Mi?
Bless you! That first stretch released my left psoas that has given me back pain for decades! Thank you!
Glad you found the video, and I hope the exercises help you for a long time to come.
Oh how did RUclips know I needed this video?!!! Fantastic! I’m doing it now!
Hope it helps, and please give us an update soon.
Multiple years of Tricare (military medical) giving me the run around, from Physical therapy to chiropractor, and you Sir have done more benefit in this video, instant relief… will be doing these stretches everyday and subscribing. Wish there was more to support you, thank you so much
Thanks for the sub, and keep at it!
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.
Hope these ones help you too, and please give us an update soon!
Yes - SO TRUE! A tight psoas def feels like an ovarian issue!
Stop saying literally
@@russellziske7385 you just said it as many times as I did. 🤔🤪
@@russellziske7385 it's everywhere, now; they only mean "actually" - it's like a little burst of hyperbole
You are such a blessing. Up at 3 am, again, with excruciating pain. Searching for answers I am often directed to your methods. You always bring relief with efforts that I can actually do. Thank you.
These are great! I’ve been suffering with tension around hips and lower back for months. Two days of this, and I feel changes. Thank you!
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!
Great exercises to do while watching tv. Better than sitting on the couch which just causes the problem these exercises will fix. Awesome!
Absolutely!
You have a black cat too? I knew you were trustworthy😹🐈⬛
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!
This is one of the best PSOAS stretching and exercise videos that I found. Thanks for sharing the wisdom.
Glad you found the video, and thanks so much for watching!
This video and stretches are a GAMECHANGER!! They helped me get from pain so much I was worried I had a serious health problem to regaining mobility and nearly eliminating this pain that suddenly showed up a month ago. Thank you Dr. Rowe!! #drrowe #spinecare #help #relief #psoas #backpain
Glad you found the video and it's helping you, and thanks for watching!
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!
Excellent series of exercises! 👍🏼
Also, I love how your cat entered the scene with his/her demonstration of a nice stretch & held it for 30 seconds (as instructed).😸👍🏼
Yeah, I was trying to keep a straight face when I saw him walking towards me.
@@DrRowe 😁😅😸…He seemed very comfortable.
@@zxs7170
The Cat: “Who do you think taught him those stretches”
Wow I can't tell who you are wish to have you here in Uganda Jinja and I like your cat too
here here ... I already loved him, now he has a cat 🐈⬛, a black one at that 🖤 😍🥳
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!
Very thorough video. Now I'm going to get myself a "WWE wrestlers special folding chair". Thanks for the valuable information!
🙂 thanks for watching!
My back was out for 5 weeks, I did these stretches and later that night I had 2 big clunks and my back feels 💯 Thank You!!!!!!🤗🤗🤗
Great to hear!
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 💪😊
ruclips.net/video/Y_rBSIRRk7Y/видео.html
These exercises were great at helping me relieve my so' ass muscles!
My cat doesn't want to know me until I hit the record button. Suddenly, we're Siamese twins. Obviously, not only my cat. 😂
As a new mom, my left psoas screams at me around 3pm every day. After putting my daughter to bed, I have a difficult time putting any weight on my left leg, these strengthening exercises are really going to help! Thank you!
Thanks for watching!
This looks like exactly what I need. I have been in so much pain I thought there was no help. Thank you for this video demonstration.
Hope it helps, and please give us an update soon.
You are an angel sent from above, I've been in pain for years, this is gonna take a while to fix. Bout 3:06 hip flexor couch stretch while listening to Bob Segar really put me in the spirit. Thank you....time. n try. again n again.
Glad it’s helping you!
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!
You're videos are saving my life! I'm a flooring installer(20yrs) and I'm always kneeling and I feel like psoas and hip flexors have shrunk in length
Hope these exercises help you for a long time to come!
Need this after eating Taco Bell.
Have a big run coming up & have had real discomfort in this area. Just finished doing your exercises and it feels so much better
Will keep up the good work!
Thank you!🙌🙌🏃🏻♀️
Glad the exercises are helping you, and thanks for watching!
I can't tell you how happy I am to see the kitten. Spotted the little tent right away and was like, "THERE IS A KITTY IN THIS HOUSE" and then, bam, kitty.
I am an Obstretrican doing most of my deliveries sitting. Upon ambulating, I constantly experience pain in my right groin, inter thigh an back. However, initiating your chair/couch technique before and after deliveries have given me total relief of pain in all areas. I bring joy to my patients with my delivery service; You bring joy to me through using your stretching technique. May God bless you for willing to share!😅
You are not missing a beat as you instruct while doing the exercises. Good example that you live what you teach! Thank you!
Thanks for watching!
Did the first stretch. YEP! Definitely the psoas causing issues right now. I thought cardio and leg day workouts would've been enough to prevent that but I guess sitting all day for work can undo all of that
Keep at the exercises if they're helping, and please give us an update in a week or so.
I was training with a heavy sandbag and my psoas/hips went funny. I was in so much discomfort...couldn't lean backwards or straighten my upper body out. The Psoas cobra straightened me out right away. Wow ! I did alot of other stretching the day before. But the cobra, especially with the knee movement sorted me out immediately. To the point where it made me giddy. Thanks mate. Amazing
Glad you're getting a lot of relief!
After searching around RUclips for a while,
found this amazing video that really relief my post inguinal hernia surgery pain!
Thank you very much for this video.
Glad you found the video, and thanks for watching!
As a guy with scoliosis and hip issues that result from that, sincerely thank you for your videos and content. this is so helpful and improves my quality of life to a great degree. Thank you Dr Rowe.
Glad the exercises are helping you, and thanks for watching!
The cat like, 'How dare you share my secrets kitty-cat yoga of unbelievable relief!' 😊
Thank you so much for this one! I tore my hammy a couple years ago at the start of the pandemic, and it never healed right because all the physio places closed. I developed plenty of muscle imbalances from compensating for the shortened hammy, and the psoas is by far my biggest offender. I’m sure these stretches will help, so again, much appreciated!!!
Hope this video ends up making a big difference for you, and thanks for watching!
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
Long story short, this video changed my life. Wow, man. Thanks so much for posting this. Quick question: how long should we rest in between the 3 to 5 repetitions of the hip flexor mobility activation exercises? Hold for 20-30sec and then rest maybe 15 seconds before next rep? Thanks again
That would work, take as much recovery as needed.
I was looking into inversion tables because of my chronic lower back pain. Just recently ive started mobility exercises thinking tight hips were my cause but havent felt much improvement. I just tried a couple of your stretches and omg it's worked! As soon as I stood up I didn't feel the annoying deep pain. It's given me hope as it's affected my movements, I'm getting emotional 😢 Thank you!
Glad you found the video, and glad it’s giving you relief!
This is exactly me. JUST googled the inversion tables a bit ago. Just have this deep tense feeling I'm my upper butt/low back. I started doing pigeons stretches and it was nearly orgasmic
Dr. Rowe is a very good teacher and demonstrator! Clear speaker, appropriate, modestly dressed and very useful exercises. Much appreciated. Very well done!
Thanks for watching!
I came to fix a wonky first rib that has had me at the osteopath 4 times in the last 10 days (your yoga belt exercise worked). Stayed because these psoas exercises are just fantastic. As an ex-hurdler plagued with hip issues since my teens, I'll be sharing these videos with my followers. Thank-you Dr Rowe!
It's incredible. This man is operating locally, but actually helping people around the world :D
Happy to help, and thanks for watching!
Looks simple enough but after 2 knee replacements, a tumor in my L1 and being obese, it is almost impossible to to be on the floor and on my knees and bending my knees at a 95* angle.
Discovering how the internet works in 2022 is a beautiful thing.
This man is a legend, thank you Dr Rowe for all the helpful exercises, I had a frozen psoas after some falls on my tailbone when I was in my early teens, I'm now 38, these exercises have helped me re-activate the psoas, I'm very grateful thank you!
Thanks for watching!
Loving this video so far. Now if I would just do the fricking exercises!! TONIGHT!!!
You are a genius sir ,God bless you for sharing these exercises/stretches
Happy to help, and thanks for watching!
All together this is an excellent routine.
It includes some great variations of stretches and exercises I was already doing under direction from multiple PT's I've seen over the years due to chronic hip issues. This is just all around wonderful advice.
Thanks for watching!
Well said and thoroughly explained. Loved the progressions/regressions. Thank you for sharing! 🙏🏻
Thanks so much for watching!
I've been suffering with mid/lower back pain for a month now. I know I have weak glutes / tight flexors because these stretches feel THE BEST. Thanks for you channel, it's my goto for back pain.
Glad you're getting relief, and glad you found the channel too!
Can't say thank you enough. My back hurts all the time from golf and I knew it was the muscles on the front of my upper legs pulling on my back but have never seen these stretches. Absolutely amazing and will do them every morning as well as after each round. So thankful.
Best psoas stretch without any equipment. This is so effective, along with the strengthening exercises. Thanks so much!
Glad you found the video, and I hope the exercises help you for a long time to come!
I did the first exercise at max flex and didn't think the second would make any difference. I put it off for two weeks thinking I'd never get any relief. I WAS SO WRONG. THAT SECOND STRETCH IS AMAZING.
Today to I followed this excersise bcoz my back pain too pain Tq for putting this advice video for us 🙏🙏🙏
Always love your videos. You have helped my every day be a lot more comfortable. There are a lot of exercises of yours I do every day! And my back doesn’t hurt nearly as often or as bad as it used to. Also, I love your kitty!! When I saw the little cat tent on the couch I was hoping they would make a cameo. So cute!! Really beautiful coat!!
Loki says thank you, and thanks for watching!
I just tried the first 2 exercises and felt the need to write this comment right away to attest as to how effective those were. I’ve been looking for Sciatica-related relief exercises and I’ve never heard of Psoas until this video. Really amazing! Now lemme go back to flexing! This is very very much appreciated!
Hopefully, the strengthening exercises later in the video will be even better for you. Thanks for watching!
Ditto. The first 2 are amazing.
You are so right...This video is "So Ass"...hahaha
This channel has been so helpful to me! So much less pain now. Thank you!
Wonderful to hear you're getting relief!
This video is a lifesaver!! Chronic hip flexor tightness for years and having a longer commute recently is making it even worse! Also we have matching cats :D
That’s great!
I think we really missed an opportunity when we chose to name the muscles.
Imagine if glutes were called psoas instead… “it hurts to squat, I have a psoas”(sore ass)
Thank you Dr. Rowe! You are the bomb. These exercises have helped alleviate the pain in my lower back which is due to an automobile accident and bone spurs. Looking forward to seeing exercises for the neck.
Check out our neck playlist!
Thanks Doc. This is the second video that really shed some light on a chronic issue I have been having. Unfortunately these exercises caused pain but it did point me in the right direction - Psoas Syndrome. Undiagnosed for over 10 years and recently misdiagnosed as solely hip labral maceration, tears, subchondral cyst, moderate osteoarthritis and Cam FAI. Even though all those conditions exist, a cortisone hip injection for the arthritis only took away the morning stiffness of the lower back but significantly increased the pain in my sacro region. My physio said the pain didn’t matter where it was coming from and I had to work through it (yikes) and my sports medicine doctor has not offered any alternative diagnostic help after the injection. It’s time to replace my medical team. 37y/o M and retired amateur Muay Thai fighter. You are the best. Cheers.
Glad you found the video, and please give us an update in a week or two.
Let’s fix that tight Psoas 🤣🤣🤣🤣 this is too hilarious to me 🤣🤣 don’t make me beat yo tight psoas .. keep on playing with me and ima kick ya in ya tight psoas 🤣🤣🤣
Exceptionally helpful! Adding some of this to my normal yoga … I have had Psoas issues for many years and it’s such a weird discomfort.
This is what i've needed for so very long. I've spent alot of money at sports therapists trying to fix my lower back pain, as soon as i went into the first stretch it was exactly what i was needed.
Glad you found the video!
I'm not kidding. After doing these exercises I've had a week of unbroken sleep. Thank god!!! Normally I wake up 2 to 3 times every night to move as staying in 1 position was 2 painful. I am eternally grateful for this
I felt immediate relief!! Thank you. I have been fighting this issue for YEARS!! I really thing you have saved me so much money! Chiropractor couldn't help and I feel so much relief! Again, THANK YOU!
Glad it helped!
Thank you for all of these exercises! Do you also have a way to scale these exercises over several weeks? Example, range of motion variations (which you cover), adding weight/résistance, then adding both, then doing an entirely new, but advanced exercise that marks that you are towards the end of your recovery.