Blaming a tight psoas for stiff, achy hips? These 5 exercises will strengthen the area and reverse the damage from sitting.
The psoas is a use it or lose it muscle. Sitting much of the day causes it to atrophy and get weak. Stretching isn’t going to help. It only stretches out the tissues that are already pliable. It doesn’t build strength or create lasting changes in muscle length.
Instead, starting with auto self-myofascial release and moving on to isometics and bodyweight exercises, building lasting strength and helping prevent achy, painful hip flexors. Do these 5 exercises that Coach E demonstrates a couple of times a week for a few weeks, and you’ll be well on your way to moving freely and without pain.
We will focus mostly on the psoas, which is one muscle in the hip flexor group, and what we’ll focus on today. But a few more muscles in the area contribute to all the movements your hips control, the iliacus, rectus femoris, and pectineus.
Remember, throughout all of the exercises, keep the lumbar spine in the neutral position because the psoas is also responsible for lumbar stability. It will help you get the most out of these exercises.
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IN THIS VIDEO
00:00 - Intro
01:25 - Anatomy details
03:05 - Why does the psoas get tight?
04:20 - Static Stretches
THE EXERCISES
06:05 - ASMR: Iliopsoas
08:05 - Standing Glute Contraction (with Hip IR)
10:10 - Standing Slumpy Psoas
13:55 - Side-Lying Hip Extension ERE
16:03 - Front Support Hip Flexion w/Band
18:20 - Next steps
RESOURCES AND LINKS MENTIONED
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.