Concentrically loading the adductors would be anything than pulls your knees together. So, thinking about squeezing a ball or pulling your body over for a side lunge or something harder like a Copenhagen side plank.
I've always suffered from lower back and hip pain. Never new why and gave up on doctors as they just prescribe garbage to mask, not fix the issue. Last month I purchased a Psoas release tool. The tool helped me release my psoas, diaphragm, and hip flexors within two weeks. No pain now whatsoever and my stress/anxiety is GONE. I can breathe fully and feel amazing. I wish they would have taught us about this muscle group in school. Good luck and tell your friends that suffer from lower back pain. Get them off meds and onto the road of recovery.
Awesome video! Could you provide examples that work the transverse abdominis without using the psoas? That’s my biggest issue, I feel all of the “core stability” excercies in my hip flexors
I just love your content. You help me work through patients in my head that I have been stumped by for weeks! Thank you! (I definitely plan on taking your courses someday)
I'm sure this is me (typical sway back) and the video is very helpful thanks. Although, I do not get "hip flexor" tightness but slight QL tightness and a weird "gripping" sensation of my inner hamstring/adductor region right down to my inner calf region... a feeling that's almost tonic, like it wants to cramp but doesn't quite go there. it's such an unusual feeling. I''m guessing the deep hip rotators and the surrounding muscles are trying to stop my hip socket from getting even further forward than it is - what do you think? For example, If I go into a half kneeling position it triggers the feeling immediately on the kneeling side. It takes a good 5mins of hinge like mobility movements to settle it down. So frustrating... I will try what you've suggested and see how it goes. Love your work!
Here is an option for concentric loading of adductors instagram.com/p/CZKh_j5P5I8/? For eccentric loading of hip rotators - I go into more depth in my programs - you can sample them here! www.coreexercisesolutions.com/pelvis-pro-miniseries-signup/
Thank you! In the second example you mention sway back posture. Is this different than posterior pelvic tilt? I would have thought that people with anterior pelvic tilt would suffer more from tight hip flexors than someone in a posterior pelvic tilt? So would bridges not be good in case they push the hip forward? Thanks
Swayback posture usually has a bit of PPT. So, the different hip flexor muscles have a different action on the pelvis. The TFL pulls the pelvis into an APT. The psoas into a slight PPT because of the line of pull on the lower lumbar vertebrae. So, with a tight psoas you're more likely to see an increased curve around the T12-L1 junction and a decreased lower curve with a slight PPT. Bridges might or might not shove the femur forward. It depends on how their hip muscles are contracting. I go into all of this in detail in both the Pelvis Pro and PCES course. You can check them out here at my website. www.coreexercisesolutions.com/
Hello, I have been suffering from what I believe are psoas spasms for approximately 3 months. Has anyone else dealt with something similar? If so how did you go about stopping the spasms? Thank you!
Oh no! I would check in with a provider near you - You can check out this link for someone who has taken my courses. www.coreexercisesolutions.com/pces-graduate-map/
Hi thank you for your video. I was wondering if you had any recommendations for the tvabdominal exercises for the right side. Ive been struggling with a tight psoas and quadratus for years and Ive tried one of your videos on deadbug following the form but afterwards my psoas/diaphragm feels so tight I get a tension headache.
Thx for these. What would you suggest if you have one hip/leg that has shortened from muscular tightness. I am trying to balance it out, but not working. Both hips are weak, one more so. Since doing exercises for the glutes and doing hip hinges , now my psoas and ql and erectors are spasming. Most prob due to my weaknesses. I like how you do the quadraped. I was tipping over on one side when doing these several weeks ago. I will try your suggestions to this exercise. The other thing is how do you go about lengthening a shortened hip flexor/leg due to muscular tightness? Just trying to balance things out.
