How to Fix a Tight Psoas Muscle in 30 SECONDS

Рет қаралды 3,620,673

SpineCare Decompression and Chiropractic Center

Күн бұрын

Dr. Rowe shows how to quickly get rid of psoas muscle and hip flexor pain.
A tight psoas muscle is a big overlooked cause of lower back pain. Additionally, it may cause pain in the front of the leg, groin, and hip area.
Since it's such a deep muscle, massage is not very effective at releasing tightness or offering relief. Instead, the best method is to focus on activating (loosening) the muscle through mobility exercises and then strengthening the muscle (to prevent issues later on).
This video will be broken up into two separate parts to focus on this. Go through both parts to get the best results, and use what works best for you.
As a bonus, all of these iliopsoas muscle and hip flexor stretching exercises can be done at home, require no special equipment, and may give quick pain relief... even in as little as 30 seconds!
Watch now and instantly fix a tight psoas at home!
Chapters:
0:00 Intro
PART ONE: Psoas Activation
1:06 Psoas Cobra
3:05 Hip Flexor Couch Stretch
PART TWO: Iliopsoas Strengthening
5:30 Knee Raiser
7:02 Hip Lunge Slider
8:42 Iliopsoas Bridge
***************************
Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / drmichaelrowe
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
USE OF THIS CONTENT IS AT YOUR OWN RISK.
#psoas #backpain #lowerbackpain

Пікірлер: 3 000

@DrRowe 2 жыл бұрын

👉 If the exercises helped you, please support us by giving this video a like and leaving a comment below. 👉 Have a suggestion for a future video? Please leave it below!

@kalamitygame4195 2 жыл бұрын

That’s one fat cat

@DrRowe 2 жыл бұрын

@KALAMITY GAME happy cat

@morphosis7655 2 жыл бұрын

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!

@nikkilovesrocks 2 жыл бұрын

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?

@nikkilovesrocks 2 жыл бұрын

@5:48 😂🤼 You're Funny!

@jodiekaderli599 4 ай бұрын

🎉❤😊 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. ❤🎉😊

@DrRowe 4 ай бұрын

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 -

@ironmantooltime Ай бұрын

What a kind gesture! My wife just got a similar benefit but unfortunately she's a cheap'psoas 😂

@executivepainting5445 11 күн бұрын

Were you experiencing muscle spasm sensations in the lower back?

@sirenesdebutdelalnh5577 Жыл бұрын

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.

@dianat3967 10 ай бұрын

Same here!😊

@jenniferscholes6118 10 ай бұрын

Me too!!!! Struggled for so long and that psoas cobra and the one with the knee up were AMAZING!

@catonehere 10 ай бұрын

So arse

@mjtfield 9 ай бұрын

Ok, wow! Reading these comments gives me hope!! 🙏🏻

@cookiethesnitch 9 ай бұрын

I need to do these then. I can barely walk. 😢

@jenmdawg 26 күн бұрын

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!

@christopherclark6898 Күн бұрын

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?

@D4mations Жыл бұрын

Best part of this video, straight to the point with no long silly intro!! Worked great for too

@DrRowe Жыл бұрын

You don't like the cheesy musical intros?! 😂

@scottleggejr Жыл бұрын

@@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...

@amoslekgetho5158 Жыл бұрын

I really also like it that the Dr goes straight into the matter, even very clearly.👍👍

@Platrick123 3 ай бұрын

Cat is the best part 😻 great video

@signinmelsapps6143 Жыл бұрын

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.

@DrRowe Жыл бұрын

That's great to hear!

@ToriVogt Жыл бұрын

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.

@KammyWammy21 Жыл бұрын

@@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

@ToriVogt Жыл бұрын

@@KammyWammy21 yes! Pain FREE!! These exercises PLUS applying diluted oregano oil brought instant relief. I recommend!!

@moneygetten Жыл бұрын

Chronic stress causes thight muscles and chronic pain.

@ggebhard1 2 жыл бұрын

It’s amazing how you can target every muscle in your body! Our town is very fortunate to have you here for us!

@DrRowe 2 жыл бұрын

Happy to help, and thanks again for watching!

@vigneshwar0 2 жыл бұрын

Which town are you guys from!?😊

@MrSham3less 2 жыл бұрын

@@vigneshwar0 St. Joseph, Michigan. Info is available in the description

@vigneshwar0 2 жыл бұрын

@@MrSham3less Thank you!

@michellefumo4846 2 жыл бұрын

How far from Grand Haven Mi?

@stevensedig Жыл бұрын

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!!!

@DrRowe Жыл бұрын

Thank you, Steven. Really glad you found this video and it's making a huge difference. Keep at the exercises! - Dr. Rowe -

@ayadbamerni5283 Жыл бұрын

@@DrRowe does this exercises help with , meralgia paresthetica

@AntiDoctor-cx2jd Жыл бұрын

The chronic pain is never where the problem is! It's when the body is compensating that it gets sore.

@rachaelpackenham4751 10 ай бұрын

Wow that's crazy, I've had patellofemoral syndrome for years and never would think this is connected!

@marybeth5930 10 ай бұрын

@@rachaelpackenham4751Did you ever get over the patella femoral pain? Did these exercises help?

@eaglebauersrecordcollection Жыл бұрын

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 . 👍

@DrRowe Жыл бұрын

Thank you so much, and keep at it! 💪

@user-rv5ms9oq2k 7 ай бұрын

How are you now ??

@vinhu509 2 жыл бұрын

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 .

@DrRowe 2 жыл бұрын

Hope the exercises help you, and please give us an update soon.

@PM-cz8yr 2 жыл бұрын

Bcz nowadays most of the people are having a lot of problem

@mikepiperata1502 2 жыл бұрын

Lol it’s a miracle! It’s like he knew you were having this problem and made this video just for you!

@patrickobrien4294 2 жыл бұрын

Google is listening

@refatrabadi6656 2 жыл бұрын

@@mikepiperata1502 that’s right, you bet your psoas it is.

@KeithFlint350 2 жыл бұрын

It's incredible. This man is operating locally, but actually helping people around the world :D

@DrRowe 2 жыл бұрын

Happy to help, and thanks for watching!

@barbara-uc3gg 3 ай бұрын

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.

@justinsheets379 Ай бұрын

My sore ass was so tight until Dr. Rowe loosen me up finally thank you!

@tooma4886 Жыл бұрын

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!

@DrRowe Жыл бұрын

Thanks so much for watching!

@hoghat1 Жыл бұрын

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.

@Rollwithit699 2 жыл бұрын

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!

@DrRowe 2 жыл бұрын

Glad you found this video, and I hope the exercises help you too!

@trudycolborne2371 2 жыл бұрын

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.

@karenfreeman8232 2 жыл бұрын

Same here. They just X-ray, inject, MRI, medicate, PT. Nothing had helpec.

@astollie Жыл бұрын

@@trudycolborne2371 congratulations with your doc. Maybe she is updated or trained recently. There is a New generation of docters coming...

@joyfuljaj Жыл бұрын

@@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.

@rsmenton 2 жыл бұрын

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!

@DrRowe 2 жыл бұрын

Thanks for watching, and Loki says hello! 🐈‍⬛

@haxe1313 Жыл бұрын

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!!!

@LmsTheMomof3 Жыл бұрын

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.

@monkeyfacedmafia 9 ай бұрын

@@LmsTheMomof3any luck?

@anjakoch7025 8 ай бұрын

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.

@joea.9969 7 ай бұрын

Makes us wonder why are we even paying our drs that dont help us?

@GlacierFrostXP0202 5 ай бұрын

@@joea.9969I was ignored so many times; KZfaq is my new insurance company.

@dilekarslan6398 11 ай бұрын

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!

@yourgooglemeister6745 2 жыл бұрын

Bless you! That first stretch released my left psoas that has given me back pain for decades! Thank you!

@DrRowe 2 жыл бұрын

Glad you found the video, and I hope the exercises help you for a long time to come.

@socrateacher9331 2 жыл бұрын

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.

@DrRowe 2 жыл бұрын

Thank you, and I'm glad these exercises are helping you!

@scottkimber7204 Ай бұрын

the first exercise just changed my life

@dusandulemihailovic5009 Жыл бұрын

This video should be on fhome page of KZfaq for every user older than 30! Thank you for sharing. I felt relief after the first exeercise.

@DrRowe Жыл бұрын

Glad you're getting relief, and I hope the exercises help you for a long time to come!

@marymondem1049 Жыл бұрын

I am in my 20's , still having lower back pain and both legs pain hip pain and sciatica symptoms :(

@davidhall-4640 4 ай бұрын

My "fat sore ass" muscle has been hurting for probably 15 years lol

@jayhuff8572 2 ай бұрын

😂😂😂😂😂😂❤

@susanlbk Ай бұрын

😆😆😆

@dka1502 Ай бұрын

😅😂😂

@iamtylerwilsonmusic 20 күн бұрын

Beat me to it

@SpicyCactus 11 күн бұрын

I cant unhear it now haha

@SelfActualizedWomanCoaching 2 жыл бұрын

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!!

@DrRowe 2 жыл бұрын

Glad you found this video, and I hope the exercises help you for a long time to come!

@cynthiamartinez3192 Жыл бұрын

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.

@ForceFreeTrainergirl06 Жыл бұрын

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.

@joyfuljaj Жыл бұрын

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.

@jfkthegoat3230 Жыл бұрын

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

@DrRowe Жыл бұрын

Thanks for the sub, and keep at it!

@gcbplbbkbdabbab Жыл бұрын

Dr. Rowe is a very good teacher and demonstrator! Clear speaker, appropriate, modestly dressed and very useful exercises. Much appreciated. Very well done!

@DrRowe Жыл бұрын

Thanks for watching!

@jeffcalvin5516 2 жыл бұрын

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!

@DrRowe 2 жыл бұрын

Glad you're getting relief, and thanks for sharing!

@MarkMerrick 2 жыл бұрын

This is one of the best PSOAS stretching and exercise videos that I found. Thanks for sharing the wisdom.

@DrRowe 2 жыл бұрын

Glad you found the video, and thanks so much for watching!

@RufusThrower Ай бұрын

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!😅

@AMBELLINA77 8 ай бұрын

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.

@ToriVogt Жыл бұрын

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

@DrRowe Жыл бұрын

Glad you found the video and it's helping you, and thanks for watching!

@SteelersYall 9 ай бұрын

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.

@issylee7028 Жыл бұрын

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 🙌

@judedinan596 Жыл бұрын

I am an avid cyclist and runner - training for another marathon. I have a leg discrepancy and once again my back went out (I am 63). This time I started searching for a "reason" and found this channel. After 4 days of trying to stand up I just completed your stretches and already have some relief. Amazing and very grateful...

@DrRowe Жыл бұрын

Great to hear you're getting relief!

@camyland333 2 жыл бұрын

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!!

@DrRowe 2 жыл бұрын

Wonderful to hear the exercises are helping you, and thanks for watching!

@Chris-uh3cm 2 ай бұрын

You're my go to person for anything physical. No B.S. straight to the point and perfectly laid out exercises. I recommend you to the people I come across that have any physical discomfort

@SweetP48 4 ай бұрын

Thank you Dr. Rowe, I've had back pain for several months. Your stretching routine has made me almost instantly feel better. I have had ankle and back issues for the past 6 months, and my muscles have become very weak. It was a challenge to do the stretching and strengthening without falling. I am a woman of 76 years young, and don't have the strength I used to have. But I'm going to keep doing this routine. I know it will get easier the more I do it. I appreciate you doing this video. Keep it coming!

@GymGarageMan Жыл бұрын

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!!!

@DrRowe Жыл бұрын

That's wonderful to hear, and I'm glad you found the video!

@jeanneratterman 11 ай бұрын

You are not missing a beat as you instruct while doing the exercises. Good example that you live what you teach! Thank you!

@DrRowe 11 ай бұрын

Thanks for watching!

@laurajenkins8860 8 ай бұрын

I just wanted to thank you. Lower back pain for 6 weeks. Scared I have cancer again. Your stretches, especially the foot on the couch have put my back pain down to 20 from 100 plus. First time I've experienced back pain like that. Scans tmrw, (bc of my fear) but thank you. You have helped me. ❤

@provalstar8037 Жыл бұрын

people like you deserve all the love and support, thank you for this invaluable session!

@DrRowe Жыл бұрын

Thanks so much for watching!

@wandaspencer9523 2 жыл бұрын

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.

@DrRowe 2 жыл бұрын

Hope it helps, and please give us an update soon.

@teddy1498 2 жыл бұрын

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.

@DrRowe 2 жыл бұрын

Glad you found the video, and please give us an update in a week or two.

@miaatif 9 ай бұрын

I suffered for months, went to many doctors and physiotherapists, watched hundreds of videos on the internet all in all my hands was empty until i saw u. thank you for the you gave me in ll this crowd. I see this and other videos you shot as works of art that will benefit humanity in a timeless way. I am grateful.

@dj_meta 2 жыл бұрын

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.

@DrRowe 2 жыл бұрын

Hope the exercises help!

@benjaperez1197 Жыл бұрын

After searching around KZfaq for a while, found this amazing video that really relief my post inguinal hernia surgery pain! Thank you very much for this video.

@DrRowe Жыл бұрын

Glad you found the video, and thanks for watching!

@MaggieAndersonAlien8s 11 ай бұрын

Thank you so much for your videos. I love how detailed, descriptive, and easy to understand you are with each stretch or exercise you explain. I'm a medical massage therapist and I am always on the hunt for "homework" to give my clients. I will be suggesting your videos to a lot of clients in the next few weeks. Cheers.

@DrRowe 11 ай бұрын

Thanks for watching and sharing!

@jimgillis8522 Ай бұрын

I’ve been dealing with lower back and groin pain for over 8 years and went through 3 rounds of PT and was diagnosed with a torn labrum. I did these stretches and exercises yesterday and noticed I felt a little better. Last night into morning my glutes and hips are a little tighter and my groin hurts a little more ( good hurt actually) my back is 70% better. I put on my pants this morning without feeling like I was gonna fall over. These are a Godsend. I have had little no no change in my pain for over 8 years and your video gave me an almost pain free back for the first time in years!! Thank you !

@Sunnydreamer1470 2 жыл бұрын

Oh how did KZfaq know I needed this video?!!! Fantastic! I’m doing it now!

@DrRowe 2 жыл бұрын

Hope it helps, and please give us an update soon.

@tomph3862 Жыл бұрын

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.

@DrRowe Жыл бұрын

Glad you're getting relief, and glad you found the channel too!

@martinventer8219 8 ай бұрын

I have tried to find the cause of my trouble with my weightlifting for years. This is a game changer. Thank you so much!

@user-bb3ki5zw7h 2 ай бұрын

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

@lizusedon9237 2 жыл бұрын

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!🙌🙌🏃🏻‍♀️

@DrRowe 2 жыл бұрын

Glad the exercises are helping you, and thanks for watching!

@MrShungee 2 жыл бұрын

This channel has been so helpful to me! So much less pain now. Thank you!

@DrRowe 2 жыл бұрын

Wonderful to hear you're getting relief!

@owaisahmad7841 Жыл бұрын

You are one of best instructors - jump right onto the point and explain very clearly. Thanks a lot. These exercises are helping me a lot.

@DrRowe Жыл бұрын

Thank you, and thanks for watching!

@joepearson9431 Жыл бұрын

I have dealt with a horribly tight psoas and lower back pain for the last month. To the point I couldn’t work out. I stumbled on this video 10 days ago and thought I have nothing to lose. All I can say is wow, pain is now gone and I’m back to working out. I do this routine daily and can even do some of “taking it further “ stretches. You are the best.

@DrRowe Жыл бұрын

That’s wonderful to hear!

@davidjkittner Жыл бұрын

Well said and thoroughly explained. Loved the progressions/regressions. Thank you for sharing! 🙏🏻

@DrRowe Жыл бұрын

Thanks so much for watching!

@maoyida 2 жыл бұрын

Best psoas stretch without any equipment. This is so effective, along with the strengthening exercises. Thanks so much!

@DrRowe 2 жыл бұрын

Glad you found the video, and I hope the exercises help you for a long time to come!

@bobs.8069 Жыл бұрын

Best series of psoas stretches and exercises that I’ve seen. Feel better already! Thanks!

@DrRowe Жыл бұрын

Glad the exercises are helping you!

@danielleswift4842 Ай бұрын

Turning the knees at 90 degrees in a cobra made a huge difference in being able to feel the stretch. So much relief. Thanks!

@carlitosperez3092 2 жыл бұрын

Okay, you definitely have my attention !!! I've been dealing with this type of pain for many years and through the last few years of my military career. I've seen many physical therapist and Chiropractors but none of those techniques ever alleviated the constant dull pain I've felt in my hips and lower spine. I haven't ventured of to the 2nd part of the info you shared with us, strictly because I'm feeling a night and day relief difference with the stretching. Thank you greatly.

@DrRowe 2 жыл бұрын

Definitely give the strengthening exercises a try, and thanks for watching!

@alliebarsness7853 2 жыл бұрын

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!

@DrRowe 2 жыл бұрын

Thanks for watching!

@raycreator 11 ай бұрын

Thank you so much! I’ve been dealing with a tight psoas for months after injuring it a year ago. I felt so much relief. I will be watching and doing these exercises again.

@DrRowe 11 ай бұрын

Glad you're getting relief!

@baljitbains6910 Жыл бұрын

This video is an absolute game changer! I’ve been suffering with this particular injury for months but it has become very painful over the past 3 weeks! The exercises in this video have made me feel so much better after doing them for the first time!! Thanks for the great video 👍👍👍👍

@DrRowe Жыл бұрын

Thanks so much for watching!

@robhimself33 2 жыл бұрын

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.

@DrRowe 2 жыл бұрын

Thanks for watching!

@horrifyinggelatinousblob 2 жыл бұрын

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.

@DrRowe 2 жыл бұрын

Glad the exercises are helping you, and thanks for watching!

@LonLonRanchDressing 17 күн бұрын

I have had chronic lower back pain for about 3 years and haven’t found anything that helps, and I have tried absolutely everything. I decided to try this on a whim and I feel relief for the first time in years. I’m fighting back tears. The pain isn’t gone, but it feels like so much tension has been released and I can move more freely. I will continue with these stretches and the strengthening exercises - thank you so so so so so much

@DrRowe 17 күн бұрын

Glad you're getting relief and keep at it!

@babskosko6432 2 жыл бұрын

Extremely concise & clear directions. Thank you

@DrRowe 2 жыл бұрын

Hope the exercises help, and thanks for watching!

@dr.jeffreyzacko-smith324 Жыл бұрын

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.

@coreyhampton6038 5 ай бұрын

Finally!! I’ve watched so many videos about stretching the psoas and they were all the same standard stretches that never worked. Thank you so much for these different stretches that are actually helping me.

@DrRowe 5 ай бұрын

Glad you found the video, and thanks for watching!

@sampotter4455 5 ай бұрын

Amazing! Just the 10 min of stretching following along w/ the video was very helpful. Thanks Dr Rowe!

@BlackLookingGlass Жыл бұрын

This is the most applicable and effective set of movements for this issue I have seen so far..

@DrRowe Жыл бұрын

Glad the exercises are helping you, and thanks for watching!

@alexmorgan3435 2 жыл бұрын

I have been doing most of these for many years not realising I was stretching the Psoas which I didn't know I had. Maybe this is why I still feel so good approaching 60. I was doing these exercises to help lower back mobility, build core flexibility and strength and improve balance. Thanks for confirming what I have been stretching is doing immense good. Shall continue with better understanding of what specific muscles these stretches target. TY.

@davidberry8463 8 ай бұрын

When I went into the massage therapist last month she mentioned a tight psoas after doing a couple leg stretches. Yesterday, my chiropractor mentioned a tight psoas. He showed me a standing stretch, but yours methods are much better and provide even more and immediate relief.

@TurdFerguson6969 Жыл бұрын

These exercises really upped my pelvic thrusting game, thanks a lot doc.

@Stickmaster1975 Жыл бұрын

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.

@DrRowe Жыл бұрын

Check out our neck playlist!

@Kunosachiaka Жыл бұрын

These exercises were great at helping me relieve my so' ass muscles!

@clwmiller1 Ай бұрын

You sir, are a God send! As long as I can figure out what part of me is hurt, I just look you up for the solution, keep doing what you do!

@jayneescher4945 3 ай бұрын

The very best stretch plus strengthening channel on you tube

@Cryptic0013 2 жыл бұрын

I love how your cat just casually walks in like "You call that a stretch? Watch thiiiiiissssss",😸

@DrRowe 2 жыл бұрын

😂

@LucianoTestiPaul Жыл бұрын

Loved the cat! They are the masters of PSOAS stretching.

@cartoonnootrac Жыл бұрын

Hahahaah

@warriordreamer4817 Жыл бұрын

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!

@DrRowe Жыл бұрын

Thanks for watching!

@hammwallat9459 Ай бұрын

THANK YOU! I've been experiencing lower back pain caused by bad posture, sitting too long at a desk and just poor mobility. I JUST tried your started Cobra stretch, and I really do feel it from my lower back to my front thighs! I was able to use my own back power to stand back up when I was finished, rather than using my hands to shimmy back up to a standing position. Thanks so much for posting this, you helped a 38 yr old Canadian with his lower back pain :)

@camaroguy84 10 күн бұрын

Always spot on with the stretches. I've been battling my psoas and hip flexors for years and your videos always help on those days they are fighting back and winning. Thanks doc!

@DrRowe 10 күн бұрын

Thanks for watching!

@annkirkland4955 Жыл бұрын

Great exercises to do while watching tv. Better than sitting on the couch which just causes the problem these exercises will fix. Awesome!

@DrRowe Жыл бұрын

Absolutely!

@TheCharitydavies 2 жыл бұрын

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.

@DrRowe 2 жыл бұрын

Hope these ones help you too, and please give us an update soon!

@flowerseva 2 жыл бұрын

Yes - SO TRUE! A tight psoas def feels like an ovarian issue!

@russellziske7385 2 жыл бұрын

Stop saying literally

@TheCharitydavies 2 жыл бұрын

@@russellziske7385 you just said it as many times as I did. 🤔🤪

@janelliot5643 2 жыл бұрын

@@russellziske7385 it's everywhere, now; they only mean "actually" - it's like a little burst of hyperbole

@RehanThePaki Жыл бұрын

I recently found this channel and I feel compelled to express my gratitude for the invaluable insights, techniques, and the comprehensive elucidation of key concepts in physical therapy. Thank you for your commitment to disseminating this knowledge.

@philipmontera3092 Жыл бұрын

Thank you. Always great videos. I tend to get a lot of pain and tightness from golf in my hips, groin and back and your vides truly help.

@sally0404 Жыл бұрын

These stretches just make sense..thank you so much! I just discovered this video but I can feel the stretches targeting the exact areas that are tight.

@koltonkrawesky3581 2 жыл бұрын

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!!!

@DrRowe 2 жыл бұрын

Hope this video ends up making a big difference for you, and thanks for watching!

@alexandraclark5334 2 жыл бұрын

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!!

@DrRowe 2 жыл бұрын

Loki says thank you, and thanks for watching!

@stanflorinbogdan7939 3 ай бұрын

This man is an angel with his content!

@jmen357 10 ай бұрын

He’s the real deal! Finally instant pain relief. Thanks for sharing your knowledge.

@chuckduncan9098 8 ай бұрын

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!

@DrRowe 8 ай бұрын

Glad it helped!

@georginacahill8282 2 жыл бұрын

Really helped identify and ease the sudden spasm in my lower back. Thanks!!

@DrRowe 2 жыл бұрын

Glad you found the video and it’s helping. Thanks so much for watching!

@muhammadumer1112A Жыл бұрын

I've been facing this pain for last 2 weeks, randomly your video showed up & now Alhumdulillah pain is much less. Thank you. ❤

@DrRowe Жыл бұрын

Glad it helped!

@christinah8902 Жыл бұрын

Thank you 😊🙏 I’m looking forward to doing all these stretches!! Amazing 🙌 Happy New Year 2023 🎊💝

@loko8045 2 жыл бұрын

You are a genius sir ,God bless you for sharing these exercises/stretches

@DrRowe 2 жыл бұрын

Happy to help, and thanks for watching!

@swoledier46 Жыл бұрын

Thank you for a great workout routine!

@DrRowe Жыл бұрын

Happy to help, and thanks for watching!

@lukeglaister81 Жыл бұрын

Today was the day the suggestions stuck gold. Have subscribed and look forward to what other gems u have. This is how this kind of video should be. First class. 👌

@DrRowe Жыл бұрын

Glad you found the video, and thanks for watching!

@jamola1096 Жыл бұрын

Your videos have helped me out so much with my mobility! Such simple exercises that are so easy to do at home without equipment and they are so effective. Thank you!

@DrRowe Жыл бұрын

Glad they’re helping!