20 Second Tight Psoas Release (& Long-Term FIX)

[@mikehess4494]

Thank you Zac.

[@ZacCupplesPT]

Thank you so much!

[@beckaflynn1128]

Good one ZaC, I like the way you demonstrate the lifting of the legs and arms when in supine on the floor it shows how your abdomen forms that almost perfect conical shape with the top part cut off.

[@ZacCupplesPT]

Thank you so much! Glad you enjoyed it!

[@Winninj333]

This one gave me such a satisfying release in my spine around L4!

[@TheBhannah]

Thanks !

[@ZacCupplesPT]

You bet!

[@stephannnn_]

Hey Zac! I'm curious to the difference between the exercise in step 3 and a "regular" bird dog. The difference to me seems that in your step 3 exercise, you are on elbows and knees, whereas with a "regular" bird dog exercise, you'd be on hands and knees. But what kind of effect does that have? If you have any info on how that changes recruitment of certain muscles, and why you'd for example prefer your step 3 exercise over bird dogs, I'd be super happy to know. Thanks!

[@RXP91]

Loved the comment on rewiring the brain 🤣

[@ZacCupplesPT]

Who knew one muscle had so much power 🤣

[@Bojl95]

Amazing!

[@ZacCupplesPT]

Thank you so much!

[@viksir6526]

Zac can you please make a video on toe touch and it's biomechanics? Please

[@ZacCupplesPT]

Coming out in a few weeks 😉

[@viksir6526]

@@ZacCupplesPT thanks a lot

[@paaaatrika]

As someone with APT, I feel like the problem is the quads. I can't get them to elongate. When I try and stretch they feel like braided steel cables. How am I supposed to get my hip level with the ground with while maintaining straight femurs? I can't do it. I've tried weighted stretches even. It just doesn't give way. I can have my leg straight or my pelvis level, not both. This manifest as impossibly tight front hip. I can't extend my hip because the front of the thigh is so tight it won't allow the leg to move behind me. Not sure if I'm explaining it well but not once have i felt it was the psoas being tight. At least not chronically.

[@ZacCupplesPT]

So with the move you’re thinking about, I’d work on not having the knees fully straight and go real short range on the extension. The major key for that in my experience is making sure the breaths a slow, controlled, and back flattens out without force

[@MrFreon1990]

Great aproach . but few views . people don't pace the flow

[@bykvojezkabykvojedov8909]

Can I combine it with your "lateral-pelvic-tilt" exercises?

[@ZacCupplesPT]

For sure!

[@abhinandsp2679]

When i lower my leg in the supine position my right hip clicks , does it indicates that i am not ready for that exercise?

[@ZacCupplesPT]

Have your knee stick out more. Bend the knee more, and if it still clicks, shorten the range. You should be good with that!

[@abhinandsp2679]

Thank you zac , quality content as always