New Beginner Body Restoration program: www.conorharris.com/beginner-... 0:00 The Root Cause Of Psoas Tightness 2:09 The Solution To Psoas Tightness 3:51 Step #1 6:55 Step #2
Thank you for watching everyone! If you want more exercises that can help with this, I recommend watching my video here on the Psoas: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-H57_T0Sv7rA.html - If you want more of a comprehensive approach, check out my Beginner Body Restoration program that is designed to help with issues exactly like this: www.conorharris.com/beginner-body-restoration
Thank you for helping me. I had a psoas for a couple o years. Now the pain is gone. I’m proud to say that for the first time in forever, my ass ain’t so.
I have had almost constant hip and groin pain for over a year. I tried it last night because what did I have to lose, right? Well I felt something release and within minutes the pain was gone. I cried! I went to bed pain free and woke up with no pain!! I can’t thank you enough!
This video was the one for me. 3 years of chronic right Psoas tightness and right hip pain Left AIC Right BC pattern. Countless chiro, Physio consultations etc. so many stretches and psoas release techniques but nothing stuck. Connor you have been gifted such intricate understanding of the human musculature and the skeletal structure and you certainly are a gift to us. God bless you bro. Daniel, Melbourne, Australia
you saved my life! after years of shortness of breath, unbelivebal tension/knots in diaphragm and abdomen und psychical consequences i guess their is a strong connection between sideabs, psoas and diaphragm. i saw nearly every video for psoas release on youtube, but this works for me. after one round i feel my body again, my mind calm down. Thank you so much!!!
The thoroughness of this and the fact that you actually explain how and why is incredibly helpful. I am working on this stuff with my chiro and my PT so having even more insight and ways to understand something is super reaffirming that I am understanding my body and the movements properly. I can’t stand seeing a whole bunch of shorts, reels, TikTok’s, etc with five seconds of footage and no one showing anything deeper than that these days.
@@conorharris for an average person maybe brief snippets work fine for them but when you’re actively trying to rehabilitate an injury or correct a chronic condition it is so important to truly understand the mechanics! I would be hopelessly uninspired with healing my body if I was just following prescribed movements without the deeper comprehension of WHY and HOW.
Great video Conor, its something I struggle from, particularly when I sit all day. A tight psoas is incredibly stressful and generates a lot of anxiety!
Trevor is the BEST demo model ever! Seriously, he's so good at demonstrating the various exercises; I really appreciate how the two of you work together to show how even little moves and position changes can make or break an exercise, such as the shrugging extended shoulder and beginning to slouch! I have had 13 abdominal surgeries due to peritonitis caused by a nicked bowel during surgery for an ovarian cyst. I've had my ventral incision (pubic bone to sternum) stomach muscles and skin stuffed with wet gauze tied together several times a day because of post-op flesh infection and was forced to lie on my back for three months as it healed. Adhesions from blood inside my peritineum (gut sack) glued ny organs together, and glued the peritoneum to my abdominal wall. It made the simple act of breathing difficult, fulling inhaling/exhaling impossible, and has caused me to live with debilitating back pain for nearly 30 years! Arrrrgh! This great video explains diaphragmatic action so clearly! You've given me hope that by doing these exercises, I might be able to take a deep breath again some day, and that my poor, tired psoas will get a chance to relax do its job correctly and thus relax!🥴 I'll send updates somehow. Thank you!
@@conorharristhanks for this They told me I have a slight disc buldges L4 L3 and midthoracic somewhere Just below the shoulder blades in the middle used to cause the subscapularis muscle to become adhered to the scapular reducing range of movement in my right shoulder unfortunately years ago back in 2001 I had a distal lateral clavicular extraction after a forward dislocation re-occurred while working out in the gym causing complete shoulder Impingement beyond just below parallel with either side forward or rearward raises that’s probably been responsible for as a surfer me not paddling in a balanced way with my upper body caused over development of the left lumbar spine lateral muscle And now what I can only assume is a tight psoas muscle flared ribs just as you described but also tight medial glutes but can’t remember what the bloody muscle is called but it’s a pear shape a bit like Neil Tyson Degrasse claims the Earth is😂 The way I would describe it is feeling as if someone has smashed a glass globe and wedged it into my hip joint anyway I’ve just started trying again from scratch to begin Pilates exercises I’ve lost so much mobility they told me at 32 that I would never surf again and then refused for 2 1/2 years to allow me to access an any practitioner referral form through the NHS for referral back to Chiropractic‘s that had saved me before along with sports massage that I had to pay for I done it all off my own back the first time couldn’t afford the new prices to do the same again instead my Doctor Who knew he had the form in the top drawer next to him refused to hand it over during that time even when I tried to change doctor he blocked it and then forced me to see his partner who owned the same surgery but I got suspicious when the doctor that I was seeing refused to make any decisions on sport later I found out as I had suspected that he was running everything through his partner and telling him everything about my pain and level of mobility finally a local chemist who had seen them pumping gabapentin and tramadol into me in high doses each week alleging that it would control the muscle spasms and excruciating pain realising the significance of giving tramadol to a patient with ADHD he finally did some digging found out the actual serial number for the form and exactly what the correct title for the form was and when I went into the doctor he begrudgingly opened the top drawer next to him right where I had been sitting in front of pulled the form out and chucked it at me I’m 45 now and I’m now down to minimal levels of mobility and more than 75% of the time laid up in agony these days the chiropractor is lucky if he can get a chance to see you once a month massages sometimes even longer and he’s running at £50 a session for an hour which is actually really good but it’s not on a frequent enough basis to really make enough of a difference so you’re doing stuff like this may actually save my mobility I knew that these muscles were the problem I even pointed out where the areas of pain were and showed in which muscles I thought would be causing the problem…….. Mind you the same doctor also turned round to my girlfriend’s dad’s best friend who was a second world war Spitfire pilot who had just turned 85 and was still doing 10 press ups a day and walking over 2 miles A quarter of that journey that are near one 1/4 of his journeys Speedwalking the main biggest hill in the town and he recommended the guy had lived too long and should consent to signing a do not resuscitate form should he have any kind of collapse the guy literally talked him into believing that he’d had enough time on Earth this was right before COVID-19 so you can imagine the last person I really wanna see is my GP😂
@@conorharris PS I’ve been having those exact breathing problems for the last two years thank you so much for what you said I’ll let you know how i get on ! 😎👍
Joy Lund. I am so glad you found this. He is one of the rare species who can qualitatively explain the relationship between 'pelvis and ribcage' so important for everything and so overlooked in really all professions. And yes, this is the bio-mechanics in need to have for the diaphgram working properly; as well helping all the pump-actions (organs!). Also all loco-motion we do with functional integrity is yielding a well full Body circulation due using all pump-actions (hip-knee-ankle-joint) I am so very glad for you! Go look up Buteyko Breathing for learning the O2-CO2 relationship and how the Bio-Chemistry really works, something also overlooked. You will learn functional all-day-breathing ideas there - different to just Breathwork. And then - functional first! - you can use different Breath-work to move, stretch and flex your inner world to release inner adhesions. 🧚 I have a client with a very similar abdominal history. Doing special neuro-facial-release on the vertebrae (Bodywork) helps her to get release in the front. In cases of having abdominal problematics for a while there are Trigger-Points developing in all the surrounding especially back abdominal musculature, like the Quaddratus Lumborum, with release work on it can release LOTS of uncomfort in these cases. BESTS 🧚
Wow! I am a runner, yoga teacher and yoga therapist with a lot of traumatic injuries to the body myself. I managed through the years to stabilize almost all my body injuries, but the right psoas which has been the pain in my existence for years now. I experimented a lot on myself and knew the diaphragm had a serious effect on my condition without knowing how to apply it.... This video is just amazing! It puts so many concepts that I knew were important together in a perfectly comprehensive and easy to achieve exercise plan. I tried it and saw results already. This will change my life! Thank you for your work and putting out such intelligent content.
I discovered this by accident this summer! I told several people but couldn't explain the why!! Ok, a bit of context. I took up ballet in my late 40's and 5 years later I still dance almost daily. About 2 years ago, I started experiencing a super tight psoas. Nothing helped or nothing helped for long. Then as part of our summer dance program, we had visiting instructors teaching a lot of breathing techniques similar to what you describe--including breathing into a balloon and breathing into a straw. Within 2-3 days, my psoas pain was gone. That was in June....it has never returned. And I don't regularly practice the things they taught us (though I am so much more aware of my breathing and consciously try to breath deeply and fully several times a day). As an added bonus, I also found these breathing techniques help with my singing. I'll never go pro, but my notes are clearer, and I can more fully support and sustain them. So thanks for explaining how I "accidentally" cured my psoas (PS, I knew it was connected to the breathing, but I just didn't exactly know how). All the best, tg
This is great. I've been 3 times to the chiropractor for my tight psoas after an injury. Every time, she'd have me leave pain free after a full hour of massage, only to wake up with a sharp pain the next morning. I've just done 5 reps of step one, seated on the ground, followed by 5 reps with my back against the wall and the pain considerably lowered. I'll just keep doing this twice or thrice a day and hopefully, I'll be pain free soon. Thanks, man.
Thank you, Conor! Doing the first exercise was a revelation, I don't think I've ever breathed like that, and then I felt such joy. Just amazing. I got really confused doing the second exercise, which usually means I'm going to get a lot of benefit from playing with it more. What fun!
Thank you so much Conor a lot of people do not know this ! I had 14 weeks with my physical therapist she was excellent we were doing breathing , but I didn’t fully understand the importance of it ! Appreciate you 🙏🏾♥️
Blowing my mind right now. I never made the connection between my diaphragm and pelvic tilt to my tight psoas . I'm the poster child for everything you explained . Will do these exercises . Thank you !!
@@Hikmetkarademir Not much too report as it's only been one week but my lower back does feel stronger and when I trained my abs and glutes properly for a period of 5 years I was never in pain. It has only been since 2020 when I had to stop my training that I've experienced psoas pain and lower back pain. So I'm just starting my training again with even more emphasis on my rib cage and diaphragm and pelvic tilt now that I know how they all effect on and other . Proper move is very healing unless you have some structural damage. The. I recommend seeing a physical therapist. Good luck and hope you feel better soon!
I just tried doing this and can’t even take a deep breath. What’s wrong with me? It almost makes me feel Ike throwing up to try and inhale let alone hold it and then exhale completely. Help!
@@patriciagarcia4332just shows how much it would probably help you just do what you can and keep a chart how many seconds to breath in and out start slow where it just takes a little pain and effort keep doing it regularly I bet you'll be surprised by what your chart shows. There's nothing wrong with you just got to get your body moving once it releases hey this new position feels good then everything starts falling in place to feel great again
Very good queues. I used a modified version with my lower back against a wall, sitting in an asymmetric open leg position, and reached with one hand while exhaling, alternating and shifting leg and arm positions. Doing this slowly and mindfully really opens things up. The lower back, the psoas and hamstrings, especially my intercostal muscles started loosening up.
This video just helped me realize how true this is. For the last few months I have had a different job and I have been trying to “walk up right” more by trying to push my shoulders forward rather than slouching. And doing so forced me to push my ribs out. And looking at my natural form and the error form, my natural breathing showed me and also released my tightness. Thank you so much.
When I was a ballet dancer in my twenties, my right psoas would fire up pretty bad when my left leg was extended a la second. My tight psoas didn't cause an anterior pelvic tilt. Instead, it caused my right hip to lift vertically so that my right leg was a little shorter than the left. Anyway, I saw a massage therapist who worked with athletes. He helped my psoas release by touching it through my stomach and having me lift my right leg. It was weird, but effective. The psoas is a complicated muscle. I'll keep this exercise in mind in the future.
You should not try to manually release the axial attachment of the posas. Even the insertion point on the lesser trochanteric of the femur will be tender due to soft tissue and lymphatic nodes. You can however reach the illiacus on the illiac fossa. Anyone who can say they are massaging your psoas needs to take a cadaver dissection. It is not a safe or effective method. Ive even heard some can do it side lying but they would have to go through several large muscles to get the deep anteriorly into the spine. I would stick with Conor Harris's advice.
@@Eyes0penNoFear I would say through the abdomen since the stomach is up much higher. But yes. All big words we should learn in high school. It's why I love Conor. Educating us lessers. 😂 I can barely keep up with his knowledge and I feel pretty knowledgeable in anatomy.
the technique done by your massage therapist can be done, since it helped you it clearly is effective. something that this video does not address is that the psoas muscle is very neatly attached with the intestine, a bloated or a blockage on the intestine can cause a tight psoas. And the technique to treat the intestine is more or less the same used by your therapist.
I got mashed between 2 trucks in 99 an dhave for the last 24 years dealt with pretty much constant pain.. lost one eye- etc... GLAD to hear this-- thank you.
Omg after 2 years of pain and countless massages, exercises and streches (either from my physical therapists or yt videos) that only ever stuck for a couple of hours at the most this finally gave me some relief! I did this a couple of times yesterday and woke up without pain, being able to reach my toes no problem. This is truly amazing thank you so much!!
Thank you so much for your amazing explanation and therapeutic exercises. I work a lot with postural correction and I will definitely incorporate some of this into my practice. Keep up the good job
Wow, glad I found this video. I've had my right hip locked up for years. Also was diagnosed with asthma but dont feel like I really have it. I'm in my 70's. I'm going to try this.
Thank you! Wow Even while doing it superficially sitting in my seat while watching this video I think I just felt something release. And I’ve had this back pain hovering for well north of 10 years. Thank you so much for sharing this
This is really interesting, because it meshes perfectly with the methods I have learned to relieve this condition in Massage Therapy and Yoga. I was taught that the condition of anterior pelvic tilt, expanded rib cage, and slack abdominal wall was referred to as Abdominal Ptosis, or dropped gut syndrome. The muscle test we do to confirm this involves having the person lay on their back, hands behind their head, back flat, and knees raised, feet flat on the ground. Feet and knees together, when challenged to separate the knees, they should be very strong. If the condition is present, the legs will just give and fall apart. In treating this we start with having them lower their legs, and applying steady palm pressure to the lower abdomen, pushing towards the breastbone, and holding for a minute or so, then moving up to the lower ribs, to press them inward for several breath cycles, helping the person's body remember where they should be during normal breathing. This is then "locked in" by using acute pressure with stiff fingertips towards the spine along the linea alba on either side of the navel for about 30 seconds, and again along each of the abdominal inscriptions for the same amount of time. After this, the knees are raised, and the muscle test is repeated. This condition is often accompanied by lower back pain, and other symptoms consistent with the ilio-psoas group, as well as knee or ankle pain, slight deviation in foot alignment and gait, and possibly digestive issues or emotional trauma. The theory behind this treatment method is that the body has the capability to adapt to many stresses, and at times of stress may adapt and forget to "return to normal." By doing this method, we are reminding the body of its natural condition. Putting all of that together with the breathing and the condition of the diaphragm is really insightful and adds another way to diagnose and evaluate the problem. Thank you.
@@seneynah; worry less about the test. When you work on those exercises - namely to manage to stuck your ribcage aligned over your pelvis (becoming rather a cylinder not a disc:) you are there - starting to release your Psoas - but also your Quaddratus Lumborum one of most important LB stabilization muscles who are in my long time practice always the real troublemakers. You are also engaging the Transverse abdominals - look them up and you can learn to feel how they engage when you put yourself into the right Alignment :) QLs are getting lots of TriggerPoints from shortening via lowBack hyperextension from AT over time (will take a while dont give up I know it works). And the Beauty is: this corrections influence all Alignment carrying over into our Health functioning! One of a best, simply Health-anti-aging-Hack. BESTS🌻
@@myofasciatherapy8191 thank you. So activating the transverse abdominis, will help get "dropped guy" realigned? Anymore resouror recommendations you're will to share?
Thank you, Thank you! Post- op kne replacement + revisjon, as well as hip replacement same leg gave me debilitating back (psoas) pain for years. Following your advice - the pain is gone! Just fantastic and amazing!
I love you Conor. It's amazing the information you put out. I've been looking for your content all my life. But... you need to master the edit of your vids into shorts 🙃
Excellent instructions and queues - the initial relief of the psoas you get from these techniques are true and unbelievable, from a serial cramper when it comes to the flutes and psoas
My psoas muscles have been very difficult to keep released. I just tried the seated breath exercise and my psoas muscles feel completely relaxed. Hopefully this continues to help. I definitely need a lot of glute activation work as well
First mention I've seen of frontal rib cage issues in a video. My lower back pain is usually paired up with pain just below my ribs when i sit at work for too long. This video makes me feel like I'm not crazy. Thank you!
@conorharris Countless hours of stretching and training exercises couldn´t give me the release 5 min of your exercises gave me! Thank you many times! 🙏☺
I have had constant pain in my right abdomen and leg for two years after a car accident. I’ve tried stretching in so many different ways to try and alleviate the discomfort, and for the first time in two years I feel some relief. It’s not 100% better, but probably 80% better than what I was feeling. I’m going to continue doing these exercises to help! Thank you for this video ❤
I've never heard anyone explain in such detail the pain that I am feeling and where I am feeling it accompanied with the why's. I will definitely give these exercises a try.
This is great man I think this is a root cause in my pelvic floor dysfunction bc my left psoas is so tight it throws off my diaphragm breathing. As well as bringing me into anterior pelvic tilt. I already feel relief when practicing. Any other suggestions? I’m guessing side planks with dipping the hip would benefit.
Brilliant absolutely brilliant. Ever since i was diagnosed with chronic asthma ive had low back pain due to psoas i suspect after a LOT of PT and chiro.
Greetings Conor, I am very grateful for the video as it helped me understand how diaphragm and ribcage is supposed to be working along with the psoas - thanks to that, I was able to fix my right psoas which was tight and it was tilting my right side of the hip into anterior state. In just 3 days I managed to get a great improvement and I am very close to full fix, feeling like a different athlete now - I have one question though about the breathing - I am a football player and I was thinking how the breathing should be applied during games/practice/exercises where we breathe more intensely? Should I aim for the same as in the video, that means slight abs and rib tension and just maintain breathing as usual or there's a different approach to that? Thanks for your time and knowledge.
I’m having psoas, low back, hip, and rib pain. My right rib cage hurts constantly, and it’s hard to sing. I’ve got rehearsals later today even. Thanks for this video.
Holy crap, those exercises actually helped tremendously. Ive been suffering for so many years. Helped with my stiffness and neck and shoulder pain. No joke guys. Wow dude your Heaven sent ! Thank you thank you
That is so challenging but doable. Thank you so much. I did one round painful but good pain. My ribs felt like they were cracking open. I’ll keep at it.🙌🏽⚓️👍
So many things are connected! Ever since pregnancy I have felt like my lower ribs stick out, I noticed anterior pelvic tilt, I could never fully exhale (or breathe deeply) and I get twinges of muscle pain when rotating hips in bed.
I tried these exercises and added one of my own naturally: like puppy pose in yoga but with the top of the head dug into the pillow and curling my back out, keeping hips on knees and curled in and down... doing the same breath exercise... my insides feel more spacious
I am currently learning so much watching your miracoulus videos. I am finding more movement in my body after years of chronic pain due to old injury and newer incurred injuries. You’re a miracle in my life. It’s incredible in just a few weeks of following your videos I am moving with less pain. I am saving up to purchase your 4 week beginners course. Thank you sooooo sooooo much for being here.
Rib flare ✅️ Anterier pelvic tilt ✅️ Weak posture ✅️ Pouching stomach even though im lean✅️ Constant sensation of doom due to my back muscles feeling tight on my lungs✅️ Damn the standing exercise felt amazing. Im doing calisthenics and at a medium level +20 pull ups. Or 35kg weighted. Doing muscle ups and dragon flags. And im pretty lean. However my abs are always pouching if im not squizing like i dropped the soap. Started looking for videos for posterior tilt and just tried this. I believe you are on to something good here. (Just a hint for your content guy i just gave up the buzzwords he needs to use to get more people like me, if i were you i would make a youtube short video to catch my audience) Funny sidenote. Yesterday i did some psoas stretches. Ab and glute training and familiarity exercises (new pose new habit) And today it felt like somebody had planted a golf ball under my right scapula. Makes sense now as it's all linked together This exercise released that tension and a lot more. Im feeling really relaxed right now. Im diffently gonna overdo this one.
Dude when u say constant sensation of doom do u mean low energy, aggitated, anxious? I have all these problems u listed. Bad slouching posture, horrible hip mobility. But at the same time im fit. Ab to watch the rest of the video wish me luck.
OMG I CANNOT BELIEVE I AM READING THIS like sorry for the caps but DUDE... the golf ball!!!!!! i have had it for so much of my freaking life right under my right scapula and i have for SURE had psoas issues wow...
RU-vid algorithm being useful for once lol! I’ve debilitating digestive issue for years now and often been told I have tight QL and diaphragm on right side but nobody ever mentioned the Psoas connection. I have considerable rib flare since childhood and long standing rib pain through my fixed and floating ribs on the right side so this makes perfect sense as a root cause. I’ve done a fair amount of breathwork as part of efforts to manage my condition and the sensation during this exercise is very similar to that felt during the vacuum stomach exercise that I do whilst standing. Wondering if both exercises have a similar diaphragmatic benefit? Great video btw.
this blows my mind. it makes so much sense. i had problems in this rib area for a while, they are sticking out, my back is arched and i have problems around the hip anyway (had a hip dysplasia and got surgery for it ages ago). plenty of doctors visits for 15 years and i randomly see this video on my TL... always told i have an arched back that i am myself at fault for?! i was so scared i might have something serious going on with my lungs but my doctor said it might be that my colon might push my diaphragm?!?!?! but everything you mention is just... everything that is exactly my problem!!!!!!!!!!!!!!!!! gosh germany should send all their doctors on seminars to whereever youtube doctors and health care people learn their sh*t. our doctors are crap.
I literally shake as if I’m stuck in a blizzard with just pants on doing this exercise and I’m literally dripping with sweat off of my face! I can’t believe though how this is activating everything that has been dormant on my left side from my foot to my scalp and tissues behind my left ear! I feel all these myofascial tissues come alive with the rest of the other chains of tissues! I can do 12 rds with someone holding the Thaipads and make them sweat with me not sweating but this simple exercise is kicking my butt! 🙏 for posting this I feel like I will be combat effective once more!
"Dormant left side of my foot all the way to my scalp,...behind my left ear" " wow you just described exactly what I've been dealing with for 5+ months,and so many professionals just brushed me off. I started to feel like I was losing my mind. Thank you
You described it very well, from my foot to my scalp, to the tissue behind the ear! 2 years of a frozen shoulder combined with a tightened psoas... after seen 8 therapist's my chiropractor helped me understand the psoas situation. I also do fascialtherapy... but with these exercises I surely move forward even more! 🙏
Subscribed My left rib has been up and pointed out for most of my life. I can remember it in 2nd grade noticing it. Every once in a while I’ve noticed relief and everything relaxes. It’s like I can breath again. Then without warning everything tightens up and I am in same position again. It’s been like most of my life. It’s effected my leg length as well. Still not sure how. My left leg seems shorter and left rib up and out. Everything feels twisted and my shoulder feels compressed on my lack on fog my side. My neck is very tight
For any postpartum Mama's out there with pelvic floor issues, this is also the solution for that. Being able to expand out the back rib cage and fully exhale is also what naturally strengthens the pelvic floor muscles. Pregnancy can trigger the bad posture he talked about (because there were so many months when a baby was sitting there pulling you into an anterior pelvic tilt with Rib flair). I had to go to very expensive pelvic floor therapy to learn this (standard PT approach just has you doing kegels 🫠), but ultimately the key to healing was in the breath. This breath approach that Connor explains so well really works wonders.
I.. HOW DOES THIS WORK SO QUICKLY!! Thank you so much! I was resigning myself to just having back pain and never being able to pop my lower back again (been doing it since i was like 12 so its normal for me). I did the seated version 5 reps, woke up next day without pain. Standing vwrsion 5 reps next day, can pop my back and have increased range of motion. Just: thank you!
Bingo dude. Bingo. I just heard what you said and I ( but not my mind ) said "Of course!" ( without saying, you know how it goes ). Thank you so much m8.
