As mentioned in the video the couch stretch is a excellent substitution for the cobra pose to still get a stretch on the front of the hips because of a tight psoas. make sure to do the stretch properly with NO arching of the back.

If done properly with A LOT of focus on form it is a good exercise. Make sure the back does not arch during the movement, keeping the core very tight throughout the entire movement.

Lol, I sometimes wish I hadn’t presented that video. However, it leads people to newer videos. My goal was to present various ways of stretching the psoas without much detail on each one. Long story short- reducing strain on the back is ideal when stretching the psoas. The couch stretch is my current favorite approach. The Cobra/McKenzie stretch was popularized in the 60’s. Think of how much more we know now compared to then.

Not good for an unstable spondy……pain

I think many people use it because it is the only stretch they've found which helps with their tension. However, that is generally because they haven't tried a more effective one or addressed WHY they have tense lumbar musculature. Something is causing those muscles to be tight. In other words, they are attempting to do something by being tight. Constantly stretching them is not the long term answer. You'll pretty much have to do that forever. As I discussed in the video, focusing on the underlying cause can greatly reduce or completely eliminate the need for constant stretching. A simple alternative to directly stretch the lumbar musculature would be a cat/camel stretch with more focus on lumbar flexion (the cat side of the stretch) and less focus on extension (the camel or cow side of the stretch). You could also try something like the modified child's pose to see if your lats are contributing (common). But at the end of the day, most paraspinals are simply trying to do the job of the glutes. They are not good at this. As suggested in the video, a combination of couch stretch and hip thrust generally works wonders on people with tight lumbar musculature. It just takes a bit more effort than simply touching your toes. Hope that helps! I was stuck with the stretch personally for years... you don't have to be! Here are some video links: Hip thrust video: kzfaq.info/get/bejne/q52ZY5qe1tm9e58.html Couch stretch video: kzfaq.info/get/bejne/Y-CfdqWk0tSqaI0.html Modified child's pose: kzfaq.info/get/bejne/aLGIdrWj19bRiHU.html Segmental spinal motion (modified cat/camel): kzfaq.info/get/bejne/n7Nln8R82riZc40.html

I agree that the glutes and Core should be strengthened to get rid of the back problem. of course i tried the cat / camel and child pose. for me these stretches are shallow. I use them as a mobilization. for deep stretching I use jefferson curl but I start with a hip hinge round the back at the end additionally rotate the torso to the sides. thanks for the answer and work on yt