STRETCHES Runner’s stretch (5:09) Couch stretch (6:20) McKenzie stretch (like cobra)(7:00) Strap (7:45) EXERCISES Dead bug (11:00) Band march (13:48) Glute bridge (15:47) PsoRite exercise (18:40)

@oregondude9411

2 жыл бұрын

Thank you!

@Master.Baiting_to_you

10 ай бұрын

@@oregondude9411 he did that for himself

@Master.Baiting_to_you

10 ай бұрын

@@oregondude9411 also why you stop stretch its a big NO NO

I damaged my psoas muscles 3 years ago hanging out laundry. Such a simple movement generated a world of agony! A very knowledgeable myotherapist pinpointed the issue very quickly and gave me pretty much all the same advice as is found here in this video. Mainstream medicine had no idea what the problem was. I manage my psoas issues with a combination of exercises and the acupressure work of a very skilled kinesiologist I have the privilege of knowing. She can affect release of my psoas muscles by placing one finger on my hip and another on my foot. The relief is immediate! You really don't know just how dysfunctional your body is until somebody helps you to get it working better. Thanks for sharing this info. It affects far more people than mainstream will admit.

the older I get the more i realise how VERY important stretching your whole body is.

@nevenrusac973

2 жыл бұрын

Thank's for your video. I hawe protursion disc L5S1. Some doctors said surgery, other said keep doing exercies. I alredy try lot of exercies but not sucsesfol. Do you recomand me to try this, I hawe verry tight right side.

@smegul1464

2 жыл бұрын

Having good Motion is so important

@belindaphillips2779

2 жыл бұрын

And drinking more water

@Stoffendous

2 жыл бұрын

Stretching without strengthening is useless though. You'll just be stuck again the next day.

@yipperdeyip

Жыл бұрын

@@Stoffendous Exactly this. Stretching alone could even be counterproductive

This was very good. 👍 No comedy routine, no boring medical abstract data. Just pure physical therapy information, functionality of the muscles in question along with device advice and use. Perfect. Thanks

The algorithm works in mysterious ways, definitely going to try some of these stretches.

This single video alone has been way better than my Physical Therapist of 6months. Thank you for this video!

the pso rite has been totally worth the money for me. the very first time I used it, i just tried it briefly and the effect was instant and dramatic compared to all the other stretching I had been doing.

I appreciate the instructions on which muscles to engage on each movement!

This came up in my recommendations right when I needed it.

After watching several psoas muscle videos this is the only video I’ve seen that helped me really understand the muscle and why i have such low back and hip pain.

Not sure why this recommended, but glad it was! Really appreciate it!

EXCELLENT VIDEO! Thanks for taking the time to help us out ! Trucking has caused this issue - well , not stretching / strengthening and trucking tbh

So refreshing seeing actual advice. Too many channels post rehab exercises without understanding the basis of how these muscles function WITH others. This is a go to vid!

@StraightUpSpineandPosture

2 жыл бұрын

Glad you enjoyed the content of this video!

Thank you much for taking the time to make this video. Your explaination and demonstration are excellently presented. I look forward to more.

This is the best explanation of the role of the psoas and exercises to ease pain I've ever seen. Thanks.

Brilliant, comprehensive video! Thank you, I learned so much!

Great helpful information. When I do something similar to the strap stretch my hamstring cramps up quickly! I'm anxious to add some of these to my routine!

Very good stretches have been dealing with sciatica pain for over 3 yrs my running has come to an end I will do them everyday thanks for the video Greg

Dr. Ryan, well presented and the script well laid down below the video for us to remember the various exercises as you demonstrated and easy for us to follow. Thank you.

I have also been having hard to target backpain and postural issues since my late teens, i halfassed 2 of your stretches in bed when i woke up as your vid popped up in my stream. Instant relief and several pops between vertebrae (the good kind). Will go for the entire strengthening/stretch routine as you really make sense, I like the way you speak and thank you for the educational video. All the love from Sweden

@StraightUpSpineandPosture

2 жыл бұрын

Very happy to hear that. Just take things easy and with caution when doing these stretches!

@matthewwilliams7333

2 жыл бұрын

What the guy is teaching is wrong. What you need comes in a tube called voltarol.

@Mike-om4tv

2 жыл бұрын

@@matthewwilliams7333 garbage

@walterski8377

2 жыл бұрын

@@matthewwilliams7333 why call it garbage, from lots of people here this works!!

@matthewwilliams7333

2 жыл бұрын

@@walterski8377 I was just taking the Michael of the voltarol advert. Because they think that all you need is a good dollop of voltarol lol

Neat, there were some new things in this video I have not seen before for working and stretching the posts

This has gotten so tight and it does seize my hips and low back I was worried it was a disease Its a relief to learn what i can do to take care of this Thank you

Great excercises, one could add one or two to this, but this is real good. Thanks for sharing!

This is a life changer. Been using OTC pain killers and other cheap, cookie cutter lower back exercises to try and help my back pain. I do this and I instantly feel much better and no desire to go for the pain killers

These are similar exercises that I did one time in physical therapy. Thank you for the updated versionThese are similar exercises that I did one time in physical therapy. Thank you for the updated version

I remember being at the physio and her telling me how to improve my posture. She said, "now pivot your hips forward". I said "I can't unless I bend my knees". No exercise was given for that. I went home realizing on my own where the muscle group is that compacts my lower discs that a doctor diagnosed years earlier... without giving me exercises. Some people are just not good at their job. Thanks for this video that addresses exactly what I was looking for.

Thank you for explaining how to use the PsoRite!!! I’m going to use mine more often 😊

Woke up Saturday with horrible lower back pain. Rested Sunday but I just did 2 of these stretches and I can already feel a difference. Thanks so much for this video. Going to incorporate these into my routine for a few days and look forward to feeling better. New subscriber🖖

I've been complaining about my right hip, leg, and lower back for years and recently my hip and leg have gotten weaker. Now I will try these! I'll bet it will help. I have double scoliosis and my disc's are shifting, I'm excited to give this a try. Your video came to me at the perfect time! Thank you ♥️

As an active runner and biker I’ve been Dealing with low back pain and psoas tightness off and on for a few years. Most comprehensive vid out there for relief. Will add your PT to my regiment The plastic psoa-rite works much better than a wooden spoon. Thx for great vid

Thank you for taking the time to do this presentation!!

@StraightUpSpineandPosture

2 жыл бұрын

Glad it was helpful!

Excellent info. Thanks

Thanks for the video brother!

excellent explanations. great video !!!

I can't thank you enough for this video! I've watched and done exercises from so many other videos trying to resolve the pain I've been in for a few months. This is actually working. I can tell a difference in the muscles only after doing this twice. Should I avoid doing leg workouts until this is better? I've still been weight training through the pain.

Excellent and easy to do exercises, good explanation, I am getting down to them now!!!! thanx a million

Seven years of back pain compressed disc but there was much more to it. three pain clinics later, facet blocking for compressed disc SI joint blocking for SI joint disfunction suspected EDS (ELLIS Dano’s syndrome with a hip that pops in and out.Which has its own complications and going through their Physio programs no one has explained this to me more straightforward than you have. There is no magic bullet for long-term chronic back pain but boy this takes me from level six and seven pain down to a four and if you’ve been dealing with long-term pain you know that significant. I use a stretching band and a heating pad every day and I am definitely going to be including these in my daily function program. Thank you for such a well thought out easily understandable reason why the psoa needs your attention.

Love this video. I suffer from sciatica but not due to disc problem, it’s muscle tension and inflammation. My osteo had shown me an exercise to stretch my psoas and that’s when I knew about this body part and what it might have anything to do with my condition. Would you please do a video for sciatica as well? I love how comprehensive the video is. Thank you!

This is messed up… I just got COVID and have been bed ridden. My lower back is destroyed and can’t sit or lay comfortably.. thank you brother! So weird how this video popped up, I really needed it.

@StraightUpSpineandPosture

2 жыл бұрын

Glad this has helped!

AWESOME - thank you! Was heading into fear mode hip replacement. Think this is what I need!

Great video. I’ve been told to do a few of these by physios but never had the mechanisms explained to me so well! Thanks! New sub!

@StraightUpSpineandPosture

2 жыл бұрын

Very welcome!

Great video! Thank you!

Excellent! Can't wait to try these. Thank you!

@StraightUpSpineandPosture

2 жыл бұрын

Hope you enjoy!

I'm glad I found this, not knowing about the psoas muscle. There are some days that my right hip is so tight in the crease and painful I can barely walk, which also causes my thigh to buckle at some points, I know this is a nerve thing.

Great tips. Thank you 🙏

Videos like these are pretty much the only thing left to trust on social media thanks for the video I have had back pain since who knows and I believe a repetitive cycle well get even better results !!

@StraightUpSpineandPosture

2 жыл бұрын

Hope this helps!

Great information on easing our tight Psoas, with Back, Core and Glute involvement and better alignment of our Spine!

@StraightUpSpineandPosture

2 жыл бұрын

Glad it was helpful!

Thank you so much 😊

Superb video delivered with such clarity and specificity whilst being very easy to follow. Well done.

@StraightUpSpineandPosture

2 жыл бұрын

Glad it was helpful!

You are one of the best teachers I have ever seen. Great information without making it too technical or tedious.

@StraightUpSpineandPosture

2 жыл бұрын

Thank you very much, glad it has helped!

I’ve been learning about and doing various psoas stretching for decades and learned more in the explanation you give in the first few minutes of this video than anywhere else. Thank you !

@StraightUpSpineandPosture

Жыл бұрын

Happy to help!

Massively helpful, thank you!!!

Helped so much in such a short time, thank you!

@StraightUpSpineandPosture

2 жыл бұрын

Glad it helped!

Excellent. Thank you!

That’s a great video. Thank you.

Instant relief thanks bro 🙌🏻

I am going to apply this protocol to my rehab. Thanks

Perfect timing. Found your video. Super..

Yes! I describe it as rubber band man upon standing. It feels like resistance but yet a slow release upon standing.

Excellent work. Thank you so very much.

@StraightUpSpineandPosture

2 жыл бұрын

You're very welcome!

The simple addition to engage the glutes while stretching the Psoas just changes everything. Thanks so much!

@StraightUpSpineandPosture

2 жыл бұрын

Happy to help

Thank u sir for such valuable information, keep providing such nice information.

@StraightUpSpineandPosture

2 жыл бұрын

It's my pleasure

Just found your channel, really appreciate how you explain everything!!!

Great video, glad a found your channel. I have a back injury from 38 years ago, I’m a road cyclist and the lower compression after rides the stretching of this muscle is essential for me to function. Knowing your body and what works for you is a big thing for me, I’ve years of experience and some exercises like lunges I can’t do and a detached ACL in my right knee others too. Keeping your weight down is a massive positive. Subscribed! Thanks dude.

@StraightUpSpineandPosture

2 жыл бұрын

Glad you enjoyed the video!

Just found this video, thank ou so much for sharing your knowledge.

Good stuff. Thanks.

Great video!

Excellent information, excellent demonstrations, excellent video!!

@StraightUpSpineandPosture

2 жыл бұрын

Thank you very much!

Thanks a ton for the video, I'm sure it has helped tons of people.

@StraightUpSpineandPosture

2 жыл бұрын

Hope so!

Thank you for all these exercises! They are great!

@StraightUpSpineandPosture

2 жыл бұрын

Glad you liked it!

So helpful!

Thank you for this!

Perfect timing. Awsome teaching and cues. For the psoas gadget i used 2 yoga blocks elevated on say 5 cm piece og wood to stabilize and to split the top. This gave me a good and stable enviroment to work in AND it was free og charge. Thanks again!

@StraightUpSpineandPosture

2 жыл бұрын

Great idea!

This is great, I love the one with the strap and leg march. Really helpful. Thamks

@StraightUpSpineandPosture

2 жыл бұрын

Glad it was helpful!

So glad I found your channel I have had psoas problems for most of covid. Too much sitting! 😏 With gyms closing and reopening all the time here in Ontario these are giving me great exercises to do at home. I was a regular pilates participant and most of these are covered there. 🇨🇦

@StraightUpSpineandPosture

2 жыл бұрын

Happy to help!

Great stretches.

Good video. I find that, as well as specific stretches to counter hip tightness from prolonged sitting, lots of walking is useful too. It helps with blood flow to the area and mobility. I work twelve hour shifts in a damn chair, so use any excuse to go for a walk. Plus, I do a lot of glute work to counter the unnaturally long periods of sitting.

Going to try these exercises as currently major lower back pain and grabbing in hips upon attempt at gardening etc. Takes 3 to 4 days for pain to settle. Occupation has been office work...equals basically sitting and then recumbent for sleep and not much else!

Impressed with the muscle video. It explained why I have this pain. The exercises started to help the first day. Thank you!

@StraightUpSpineandPosture

2 жыл бұрын

Glad it helped!

Very good explanation and demonstration of stretches and exercises. I found them helpful for my tight hips/psoas. Thank you!

@StraightUpSpineandPosture

2 жыл бұрын

Glad it was helpful!

Didn't even know I needed this. Very well articulated, my back thanks you.

@StraightUpSpineandPosture

2 жыл бұрын

Glad it was helpful!

Ever since I had L4/L5 fusion my psoas has been so locked up. My new PT finally explained how the psoas needed too be stretched and strengthened. Your exercises have helped! Thank you!

@jb8172

2 жыл бұрын

I had an L5 S1 discectomy and years later I am struggling with a tight psoas muscle. I feel like I’m carrying around a cinderblock in my lower back. I’m definitely giving these exercises a try!

Thank God the KZread Algorithm recommend me a proper video today. Had been having this hip flexor tightness and lower back problem due to my desk bound work. This help alot. Thank you so much for sharing this. Much love from Singapore.

@StraightUpSpineandPosture

2 жыл бұрын

Great to hear!

Excellent and informative video. You have a very good way of explaining things. Please keep making these videos. Greetings from New Zealand.

@StraightUpSpineandPosture

2 жыл бұрын

Thanks for watching Carolyn! We've got a few new videos coming soon.

Absolute genius. I know for a fact this is my problem. Pelvis, shoulders, hips, just everything feels so uneven and i feel this is the source of it all

@User_2051

Жыл бұрын

Any luck from following this routine? I’m in the same spot you where a year ago and I didn’t even have an injury it’s just from poor sitting posture at work I believe

Thanks for the your great vid. Very informative. I can add these to my stretching program for lower back pain. Sure wish your office was close by.

@StraightUpSpineandPosture

2 жыл бұрын

Glad it was helpful!

Thank you bro! Thank you so much

I really appreciate the in depth explanations. Too often a therapist will just say "move this there". No explanation of what muscles to use and what should be engaged. Nice video.

@StraightUpSpineandPosture

2 жыл бұрын

You're very welcome!

Primo video!! Thx for sharing!

Great help with educating me on why I had hip and back pain for so long. Did the exercises in the video and fell pain free!! Thanks Big help

@StraightUpSpineandPosture

2 жыл бұрын

Wonderful!

Brilliant,iv been trying to explain a tightness in what I describe as deep left groin area an have been constantly looked at blankly by several folks,iv been doing some of these stretch but with caution as of sore back, fear eased muchly after this ,gonna up the intensity. Thank you lotts👍👍👍

@StraightUpSpineandPosture

2 жыл бұрын

Glad it has been helping!

I like variations of the split squat where you target the back leg while your quads and psoas are in a lengthened state and you then use those muscles to help bring you back up. I had tight / weak hip flexors and found additional tightening and contracting with things like band march or L-sit training to be problematic and worsen symptoms

Hi Dr. Winslow great video. I've been doing some of these stretches and exercises for lower back and abdominal pain and it helps. But when I do the dead Bug exercise I feel a pop somewhere deep in my lower back, like closer to my tailbone but deeper. It doesn't hurt or seem to affect me in any way and I noticed it many years ago. I figured I would at least ask here in case anything rings a bell for you. Thanks!

Thank you for the informational video. I am a male with moderate cerebral palsy and all of these movements and stretches are very helpful. Subscribed! :)

@StraightUpSpineandPosture

2 жыл бұрын

Glad it was helpful!

This is an absolute bliss

@StraightUpSpineandPosture

2 жыл бұрын

Thank you! Check out our other videos as well.

8:20 In all the programs for hips and various exercises, I've never seen a more effective and targeted flexor exercise than that simple lying psoas strap pull. It's so hard to target the psoas, thanks for sharing this.

Thank you for making this in-depth video PLEASE, HELP. I have dealt with chronic lower back pain for 7 years, which started 1 yr after I had my baby. I believe I have diastesis recti and anterior pelvic tilt. I have been to chiropractic and physical therapy but still in mild to moderate pain especially when standing for prolonged times. I pulled my back past November. MRI revealed that I have Degenerative disc disease, hypertrophy of flavum ligament, stenosis and bulging of L3-5 with L5 nerve compression on the right. My pain has subsided a lot after taking muscle relaxants, oral steroids, NSAIDs etc I saw a different chiropractor yesterday who identified that my PSOAS is the major cause of all my problems and performed manual PSOAs release which was very painful 😭😭 but I will continue therapy with him 1-2x a week. My lower back feels tight and very uncomfortable. My jobs requires STANDING 90% of the time but I currently cannot stand for more than 30 minutes before my lower back pains returns with tightness, spasm sometimes. I get a huge relief by sitting or lying down. I believe the BACK PSOAS MUSCLES IN front of the spine that attach to the femur is the culprit. I already ordered Pso-rite. What stretches and exercises would you recommend for the PSOAS muscles in the back?

Thank you!

Thank you for the educational, healing and enlightening knowledge with respect to hip flexor activation. Do you know impact of these two activities on activating and/or maintaining the activated conditioning of hip flexor? Biking and dumbbell hanging knee raises. Any input. God bless!

It's good to see more of this stuff surfacing, I discovered Eric Goodman's Foundation Training years ago and it saved me from a lifetime of agony and wasted money. A few years ago, everyone assumed low back pain meant bad back mechanics - do lots of stretches! The real problem was horrible HIPS from sitting all day. Like this video shows, you need to fix your hips and massively strengthen everything involving your legs and hips to fix your back. After years, I am still rehabilitating my horrible hips. I still have zero degrees of internal rotation, tons of latent external rotation. I probably won't ever fix it, but at least the muscles are all strong enough to not have back pain anymore.

@StraightUpSpineandPosture

2 жыл бұрын

This is correct! we have some videos like internal hip rotation exercise, if that is something you don't already do. You also need to strengthen the glutes as they provide a lot of support!