3P-roblems of Sitting: Piriformis & Psoas Pain, Poor Posture (get it??)

Рет қаралды 111,027

Күн бұрын

Want to fix hip pain and poor posture from sitting for hours on end?
We got a lot of comments on a recent video on piriformis pain, but focusing on your piriformis alone won’t fix all of the big sitting issues. Your psoas and thoracic spine suffer too.
What happens when you sit for hours at a time (maybe you work in an office or are binging something great all weekend) is your piriformis, and your psoas muscles get stuck in shortened positions. Over months, this shortens and tightens the muscles because our bodies adapt to the most common circumstances.
Doing this quick routine with your trusty exercise ball and a chair or stool every day will activate the sleepy muscles and counteract the sitting. Over time, your pain should notice pain diminishing and your posture improving.
It only takes a few minutes. Keep it up. It’ll help.
If you like this video, tap the like, subscribe, and notify buttons so you can keep up with new content that we’re putting out nearly every week. And drop any questions (or say hi) in the comments. We love hearing from you!
IN THIS VIDEO
00:00 - Intro
01:00 - Anatomy Details
04:35 - SB Pelvic Tilts
06:15 - ReBUTT Technique
08:05 - Squats
10:10 - Next Steps
RESOURCES AND LINKS MENTIONED
Your Piriformis Isn’t Tight - It’s WEAK: • Your Piriformis Isn't ...
Stretching WON’T Fix Forward Head Posture (But these exercises WILL!): • Stretching WON’T Fix F...
Hip Pain Solution: www.precisionmovement.coach/h... - restores hip pocket centration, easing hip pain, delaying replacement surgery, and helping to counteract sitting; designed with different exercises for different tiers of pain
ROM Coach app (free!): www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

Пікірлер: 139

@PrecisionMovementCoach Жыл бұрын

Exercises and video highlights: 01:00 - Anatomy Details 04:35 - SB Pelvic Tilts 06:15 - ReBUTT Technique 08:05 - Squats 10:10 - Next Steps

@enriquehernandez5947 Жыл бұрын

Thank You, when you have to set on a airplane for a long time !

@PrecisionMovementCoach Жыл бұрын

@@enriquehernandez5947 You are welcome and long flights are killer ;) - Coach Joshua, Team PM

@kyramarie4671 Жыл бұрын

@@PrecisionMovementCoach thank you for these,they seem to be helping🙏🏽 should these be done everyday? And are these good to do for activation before a workout? Thanks again💜

@PrecisionMovementCoach Жыл бұрын

@@kyramarie4671 Thanks for following along and you are welcome. 2 - 3 times per week is sufficient and they are great before workouts :) - Coach Joshua, Team PM

@kyramarie4671 Жыл бұрын

@@PrecisionMovementCoach Thank u so much for responding 💜 Also wanted to ask if u had a recommendation for good running/tennis shoes for overpronation ...I've been wearing Mizuno's for years but feel like they I may need to switch to another brand. Thanks again!

@NealHXC Жыл бұрын

Excellent advice. Activating pelvic floor prior to glute engagement is a game changer.

@PrecisionMovementCoach Жыл бұрын

Absolutely!

@justpassingthrough3410 Жыл бұрын

This guy is beyond brilliant.

@PrecisionMovementCoach Жыл бұрын

Much appreciated!

@PARoth2011 Жыл бұрын

Just WOW! Answers for the psoas and glute problems I’ve had. I’ve never seen these exercises before and am SO appreciative. Thank you ❤

@PrecisionMovementCoach Жыл бұрын

You're so welcome!

@lareaarnett Жыл бұрын

I just did these with you during the video (not the full reps) and already feel better! Have been feeling a lot of pain in glutes and hip flexors. I was able to get my hip flexors better with some other techniques but had not had success with the pain in butt until now!

@PrecisionMovementCoach Жыл бұрын

Nice work!

@mackfly8420 Жыл бұрын

Super under-rated channel! Love all your content Eric and thank you from the bottom of my heart

@PrecisionMovementCoach Жыл бұрын

TBay! My brother lived there for > 10 years.

@lujesta Жыл бұрын

Excellent, thank you! I have pain and discomfort in my right hip and recently had x-ray that ruled out arthritis; I’m now working on the muscle groups and these exercises are targeting those perfectly. Thank you!

@PrecisionMovementCoach Жыл бұрын

You are welcome and thanks for watching :)

@dannyboywonder696 Жыл бұрын

Great video ! You make all the information easy to understand and very practical

@PrecisionMovementCoach Жыл бұрын

Thanks!

@Waggz74 8 ай бұрын

I 100% believe the pelvic floor activation does wonders for 're-centering' and pushing everything back into place. I felt very good pops/clicks of things falling into place as I worked through this video. Thanks so much Eric! Really appreciate your channel/videos! (IT guy that sits all day)

@PrecisionMovementCoach 5 ай бұрын

Well said. Thanks for stopping by and sharing :) - Coach Joshua, Team PM

@zein9227 Жыл бұрын

Thank you so much! This is exactly what I suffer from. I can't help myself from sitting for hours because of my job but your programme has helped me remedy many issues already (I do the HPS) and these exercises here are really appealing to me, too. Your series "The active office worker" is one of the best compact tutorials. Keep up the great work!

@PrecisionMovementCoach Жыл бұрын

Thanks for following along and happy to help!

@guyincognito1985 Жыл бұрын

Thanks for all your content!

@PrecisionMovementCoach Жыл бұрын

My pleasure! Thanks for your support!!!

@smas3256 Жыл бұрын

Fired it up. Failed trying to stand first time. Success the next times. Thank you. Thank you young man.

@PrecisionMovementCoach Жыл бұрын

Great job!

@sldfitness Жыл бұрын

Your videos are so educational. I am definitely going to share these exercises in the seniors Posture class i teach. Thank you

@PrecisionMovementCoach Жыл бұрын

Thanks for sharing!

@paulcrook2846 5 ай бұрын

Great, practical work - putting it together with your other pieces on hips, backs and good posture to keep me running and performing

@PrecisionMovementCoach 5 ай бұрын

Great to hear!

@xZyrux Жыл бұрын

Ball exercise is great. I always thought I had Anterior Pelvic Tilt, but turns out it was actually my midback overextending, simulating ATP!

@PrecisionMovementCoach Жыл бұрын

Glad that you like it :)

@o.h.d.4516 Жыл бұрын

Very helpful. Very happy I found your site. Thanks

@PrecisionMovementCoach Жыл бұрын

Glad it was helpful!

@alwaysnicer 3 ай бұрын

Thank you for your videos man, day 1 for me but it's been helping me fix bad squat habits and tight hips/piriformis/butt/etc from sitting all day ^^

@PrecisionMovementCoach 3 ай бұрын

Thank you for trusting us to guide your efforts. We've got you covered so thanks for stopping by and let us know if you ever have more questions :) - Coach Joshua, Team PM

@myqiway Жыл бұрын

Feels great ! Thanks as always.

@PrecisionMovementCoach Жыл бұрын

You're welcome!

@SuperMeiMei Жыл бұрын

Much needed!!!! ❤

@PrecisionMovementCoach Жыл бұрын

Glad that you think so :)

@athelas29 8 ай бұрын

Thank you so much, your videos are really logical and useful❤

@PrecisionMovementCoach 5 ай бұрын

Happy to help :)

@chaikristinjournals Жыл бұрын

Thank you for this!

@PrecisionMovementCoach Жыл бұрын

My pleasure!

@kehcat1 Жыл бұрын

You are the best!!!! Thank you!

@PrecisionMovementCoach Жыл бұрын

Thanks to you :)

@dawnawerbeski825 Жыл бұрын

Fantastic video!

@PrecisionMovementCoach Жыл бұрын

Thanks for the visit

@stormwalker321 Жыл бұрын

thank you, great info...! nicely presented...,thx

@PrecisionMovementCoach Жыл бұрын

Happy to help!

@babliinagra5064 Жыл бұрын

Spot on .thank you

@PrecisionMovementCoach Жыл бұрын

You're welcome!

@trees5338 Жыл бұрын

I need this, thank you.

@PrecisionMovementCoach Жыл бұрын

Any time!

@jackpepper2501 10 ай бұрын

Excellent and then some Thank you for sharing

@PrecisionMovementCoach 10 ай бұрын

Thanks for that!

@athelas29 7 ай бұрын

Thank you so much, really 🙏🙏🙏

@PrecisionMovementCoach 7 ай бұрын

@mustangjane77 Жыл бұрын

Have had piriformis/sciatic nerve 3 times from running. Hip capsule issue. Now this issue, from sitting, for 4 months. Yikes, so painful!! I'm going to try this.

@PrecisionMovementCoach Жыл бұрын

Thanks for trying it out!

@luckykhouphongsy59 5 ай бұрын

Appreciated the video and advice. I was slouching so much. I had to regain and reform my posture piriformis. If you ask me, how's the pain? With the correct sitting form, pain is slowly gone. Listen to this guy, people!!

@PrecisionMovementCoach 5 ай бұрын

Wow! Thanks for trying it out and sharing your comments :) Keep up the fantastic work! - Coach Joshua, Team PM

@user-ow9jy8ss8u Жыл бұрын

EXCELLEND VIDEO!

@PrecisionMovementCoach Жыл бұрын

Thanks!

@sandwitchh3126 Жыл бұрын

best spine techniques. i was waiting for seating tips, cause my spine can’t handle more than 2-3 hours seating (rachiocampsis)

@PrecisionMovementCoach Жыл бұрын

Thanks for watching :)

@tammarahoover8685 Жыл бұрын

I am an absolute mess after all the sitting during Covid. I have a difficult time walking without pain 😢. Trying these

@PrecisionMovementCoach Жыл бұрын

You got this!

@ERICDIZZYASMR Жыл бұрын

Same! I’ve tried physical therapy, chiropractor, massages, etc. I need this video to work

@PrecisionMovementCoach Жыл бұрын

@@ERICDIZZYASMR Let us know how it goes :)

@SilverSparkles22 Жыл бұрын

Same here, in chronic pain every day

@PrecisionMovementCoach Жыл бұрын

@@SilverSparkles22 did you try out the exercises :) - Coach Joshua, Team PM

@suze6of6 Жыл бұрын

Wow thank you I'm going to try

@PrecisionMovementCoach Жыл бұрын

Let us know how it goes :)

@pucktholinder3692 Жыл бұрын

Tack!

@PrecisionMovementCoach Жыл бұрын

Super! Thanks for the support :)

@astergirma1968 Жыл бұрын

thank you

@PrecisionMovementCoach Жыл бұрын

It's our pleasure :)

@L_niel_1003 Жыл бұрын

Does it make a difference to extend feet forward when sitting, or is it better that they be flat on the floor?

@PrecisionMovementCoach Жыл бұрын

Do you best to perform it the way that it is demonstrated in the video :) - Coach Joshua, Team PM

@bananapatch9118 Жыл бұрын

60 and sitting while working from home during covid for almost 3 years, I developed a very painful left psoas. Tendinitis ? I keep trying different stretches from KZfaq but I am not sure how long to continue if I am not seeing an improvement ? I am retiring soon and moving to another country. We will not have a car and will be walking a lot…wondering if over time that will correct the issue ? At this point I’ll try anything to get rid of this pain. Thx

@PrecisionMovementCoach Жыл бұрын

Try out the exercises in the video and let us know how it goes :) - Coach Joshua, Team PM

@mikemccann8822 Жыл бұрын

What que do you use to get the most foot arch while doing this routine, rehabbing feet :)

@PrecisionMovementCoach Жыл бұрын

Start by pressing your toes, metatarsals, and heel into the floor. Then imagine that you are picking up a piece of paper with your foot. Try that out and let us know how it goes :) - Coach Joshua, Team PM

@PGinger Жыл бұрын

Great video as usual. What ball are you using. Cheers

@PrecisionMovementCoach Жыл бұрын

You are welcome and it's a generic stability ball :) - Coach Joshua, Team PM

@stepha7179 Жыл бұрын

Will these exercises help gluteal tendinopathy as well? I am struggling with gluteal tendinopathy following so much sitting.

@PrecisionMovementCoach Жыл бұрын

They can definitely help with that :) - Coach Joshua, Team PM

@Frigger20 5 ай бұрын

Do vibration plates help with this ‘sitting syndrome’ I wonder ? I really lost muscle due to prolonged sitting and accompanying stress. Thank you for your great videos !

@PrecisionMovementCoach 5 ай бұрын

Likely no. They are passive devices and do nothing to address the root cause of your issues. You are welcome and thanks for watching :) - Coach Joshua, Team PM

@persiathiest1963 Жыл бұрын

That's why we have height adjustable desks in my workplace. But of course not always working standing is comfortable.

@PrecisionMovementCoach Жыл бұрын

It is always a good idea to shift between different postures :) - Coach Joshua, Team PM

@gingergregory8400 Жыл бұрын

I am 62 and I am waiting for a total hip replacement surgery. The x-rays show the deteriation. Do to arthritic joints. My spine has been fused multi levels.oh, sorry my concern here is regarding my left hip, not both of them. When I lay in bed it will take some time before my left leg will straighten out.i will fall asleep while my knee is still in a bent position.i believe these exercises should help my situation, unless there are other options please advise.I still work,and stand for 4hours every night.thank you so much for all you do!

@PrecisionMovementCoach Жыл бұрын

Thanks for writing to us. We really appreciate you trusting us to guide your efforts. These exercises are a great place to start and also consider doing this program: www.precisionmovement.coach/hip-pain-solution-yt - Coach Joshua, Team PM

@ankitbhatt1520 Жыл бұрын

My back feels tight, uncomfortable and feel pain when I sit and relax but when I stand then my back doesn't hurt and this problem is going on for 3 years, what could be the problem

@PrecisionMovementCoach Жыл бұрын

It's hard to say what the problem could be. Did the exercises help? This assessment tool can give you more ideas: www.precisionmovement.coach/spine-control/fec/ - Coach Joshua, Team PM

@paulpugh2480 Жыл бұрын

Ill try it.

@PrecisionMovementCoach Жыл бұрын

Thanks! Let us know how it goes :) - Coach Joshua, Team PM

@ChristianSpliid Жыл бұрын

you rule!

@PrecisionMovementCoach Жыл бұрын

@televolna Жыл бұрын

Can you please tell more details about how to activate pelvic floor? Thanks 🙏

@PrecisionMovementCoach 11 ай бұрын

Your pelvic floor muscles are the set of muscles you use to stop the flow of pee. So, imagine that you are trying to do that and activate the appropriate muscles.

@churpina Жыл бұрын

I have lifelong issue that no-one could solve it for me. I'm a seamstress and the pain I get INSIDE my hip during hours long sitting is bad. I have to point out that my right foot is always in front pushing the sewing machine pedal. I many times feel like i need to find a 'sloping' chair to help me keep my hip 'open'. Any help would be appreciated as I've been visiting physios and masseurs for years to no avail.

@PrecisionMovementCoach Жыл бұрын

Hi! Your body has definitely moulded to years of sewing. The Hip Pain Solution Program can help you to restore balance to your hips: www.precisionmovement.coach/hip-pain-solution-yt Let us know if you have any more questions :) - Coach Joshua, Team PM

@churpina Жыл бұрын

@@PrecisionMovementCoach Thank you so much. Will definitely look through it!

@Youtubin8 5 ай бұрын

Would you be able to tell me how to make sure I'm evenly activating the anterior pelvic tilt? It feels as though im using one side much more than the other. Thank you

@Youtubin8 5 ай бұрын

In other words I feel as if i pull towards my right side or towards my left side when attempting to tilt not straight backwards

@PrecisionMovementCoach 5 ай бұрын

Try shifting your weight to the other side and let us know how it goes :) - Coach Joshua, Team PM

@peetos-chan2835 Жыл бұрын

👍👍👍

@PrecisionMovementCoach Жыл бұрын

@ginny177 Жыл бұрын

One side of my body is tight, the other half is weak, should I continue to do this or firstly release the tight one? or continue despite I feel my right side is weak to active pelvic floor

@PrecisionMovementCoach Жыл бұрын

Keep working on both sides and do your best. We all have imbalances that need to be addressed simultaneously :) - Coach Joshua, Team PM

@ginny177 Жыл бұрын

@@PrecisionMovementCoach Yes, thank you.

@inhksunny5366 Жыл бұрын

Thanks, How to modify for rotated L pelvis?

@PrecisionMovementCoach Жыл бұрын

You are welcome! You can modify the exercises to suit your needs and capabilities by making sure that your seated or standing posture is comfortable. Hope that helps! Let us know if you have any more questions :)

@Jonny_Karate Жыл бұрын

what can i do if i don't have access to the ball?

@PrecisionMovementCoach Жыл бұрын

Use any chair or similar surface :) - Coach Joshua, Team PM

@Jonny_Karate Жыл бұрын

@@PrecisionMovementCoach Cheers for the response :) I realised a wheely office chair is essentially the same

@indriadrayton1132 Жыл бұрын

My psoas muscle is causing my right knee to almost shut off.

@PrecisionMovementCoach Жыл бұрын

These exercises are for you :)

@lachycummings3765 4 ай бұрын

If you don't have an exercise ball, would the cat camel pose do the same thing?

@PrecisionMovementCoach 4 ай бұрын

Hi and thanks for asking! No but a regular chair is an appropriate replacement. The idea is to get you in an upright position. Keep us posted on your progress :) - Coach Joshua, Team PM

@Handlethis342 Жыл бұрын

How exactly does one “rule out” that sitting “causes” tight or weak psoas or piriformis? If you can’t rule something out you can’t properly diagnose therefore all claims are unsubstantiated and pure conjecture.

@PrecisionMovementCoach Жыл бұрын

Hmmm. What if we eliminate “the” from the title? What do you think then?

@PrecisionMovementCoach Жыл бұрын

Changed the title - I think it’s more accurate now, you?

@Handlethis342 Жыл бұрын

@@PrecisionMovementCoach, well I wasn’t responding to the title but the premise itself. 1. How do we rule out a tight or weak psoas or piriformis? 2. How do we know sitting results in either of these? 3. Lastly, how do we know everyone/anyone or any group of subjects will have this presumed response? 4. How accurate is muscle testing? What are the confounding variables? When we muscle test are we maybe measuring something other than tension? What leads to tension/bracing/stiffness? Does enough of the population brace/stiffen similarly and reliably? Now, all of this is predicated off the idea that muscles have autonomy and act independently from the nervous system. But we know this isn’t how the body works. What determines muscle activity, aka, behavior, aka, output of the nervous system? Just a few questions we should be asking ourselves rather than perpetuating 20th century thinking.

@PrecisionMovementCoach Жыл бұрын

If you're here looking for exercises to do, try them and see how they feel. If you're here trying to figure out movement science, this isn't the right place for that.

@Handlethis342 Жыл бұрын

@@PrecisionMovementCoach, I’m Here for neither. I’m Pointing out the faulty logic and unsubstantiated claims and myths in rehab.