How Your Feet Are Keeping Your Psoas Tight! Do This To Release Them

[@lyllero1428]

Your chanel is so underrated. Great, helpful information and nothing else. Thank you!!

[@MelanieSakowski]

2:20 forefoot stability + 1st metatarsal head drop = counterpoint for the glute max 🙌🏻 (Stating it to reinforce it in my brain) Also I want to thank you for the noticeably slower knowledge sharing in this video- it’s a lot easier for me to follow along in my understanding of what you’re saying!🙏🏻

[@cvspvr]

hey conor, could you do a video on generic self diagnosis tips? knowing what exercises to do fix a certain problem is all well and good, but sometimes it's hard to tell if you actually have bad posture or if your body is just supposed to look like that

[@dancedoctor369]

Good video! I found it very interesting as a dance teacher for almost 20 years now. This is how I have taught my students to connect with their body and generate movement! It would be great to talk with you and bounce ideas off from the different disciplines 🙌

[@davidpatrik4142]

I bought the wedges around 4-5 months ago and it has been a very valuable tool in healing my knee. after a short time my foot was able to pronate better, and the tibia can now rotate inwards enough. beforehand my femor would internally rotate but my tibia would be stuck and twist outwards, destroying my knee. the other thing i did is put a very flexible arch support which allows my foot to change shape in just my work shoes, and wore some Brooks shoes recommended by PRI for running when i was ready for that. this is because i have high arches and i could not sense the ground enough to pronate, especially not in barefoot shoes which is what i was wearing to work. the advice of this channel is so on the money.

[@chrismcmanus313]

What kind of flexible arch support did you put in your work shoes. Was it helpful?

[@davidpatrik4142]

@@chrismcmanus313 the insoles i got are called G8. it wasn't immediately comfortable but there was an immediate reduction in knee pain. its marketed more towards cyclists and people with flat feet, but i had faith it would work. the other thing i forgot to mention is i have connor lower body program

[@hustler3577]

Exactly my situation & severe anterior pelvic tilt

[@justCatherine555]

Same here. At least I'm not alone.😊

[@beverlygean1461]

Me too! As well as valgus!

[@dmcgill9360]

You are the best. I'm going to purchase the recommended wedges and start the Beginner Body Restoration program as a birthday gift to myself. It's time to stop making excuses and staying in pain. Thanks ❤😅

[@conorharris]

You got this! Happy Birthday 🙂

[@achiconas]

Fantastic! I've been experimenting with various shoe inserts diced up into different patterns, but these wedges look perfect for my training. Thank you so much!

[@johnny5.56]

Dude. This timing is surreal. I figured out through your videos that my feet were causing me years of tension, immobility, pain, and anxiety. Literally overnight, I was more flexible, able to breathe better, able to access certain muscle groups and just feel NORMAL. I still have some things to work on but it's unbelievable to me that I feel this good this fast. Thank you. JH

[@ok_listen]

Can I ask you what did you do to feel that way? And what was the principal issue?

[@conorharris]

That is awesome to hear. Wow! Thanks for sharing 🙂

[@_spornch]

@@ok_listen watch the video...

[@ok_listen]

@@_spornch I watched it, but I didn't quite understand the mechanism behind it specifically

[@jkbc]

You know the chain of mechanic movement from your legs are so important especially for someone like me who tried to walk normal again after a femur surgery. For those who walk normal, no injury involved, all these steps becomes automatic without having to consciously paying attention to the details.

[@Oh_its_Mike]

You are single-handedly rehab'ing me, man. Good work. I managed to fix my upper body posture through exercise but lower body is a lot more complicated and interconnected. I really gain a lot from videos like this.

[@jesslee7985]

This is what finally released my right psoas and restored lost mobility. Thank you for these videos, you are doing great things. 👍

[@radopotepuh3458]

What exactly did relese? I have big problems with right side ..thank you

[@ImportedPatriot91]

@@radopotepuh3458same here. Always so tight. Messes with my abs and bowels too

[@Quantum_Physics123]

Wow. That was impressive. You called it. Been trying to explain to Dr(s) and PT(s) the pronation prob but they weren’t getting it. I knew that’s what the problem was so I asked them for the solution but I don’t think they got what I was telling them. It was pronation prob related to foot not being able to supinate in all those moves you explained in this video, like ankle slightly shifting the correct way and then sending a chain reaction to other muscles, etc. i mean I don’t have to explain this to you, you did an excellent job doing it. After so many dr’s not getting this, then I went into months/years of reading/research to find solutions to what the problem was. Then I kind of stopped since there was not much info. And then your video came recommended for some reason and, boom. Everything I searched for…. you said it & explained it & showed the solution. Now I just have to start practicing this on daily & the correct way. It’s easier to do now since you explained every detail & so visually. . Thanks so much for sharing this info that even most Dr’s failed to share. Universe sent you. Stay cool ✌️

[@remyratatouille9193]

Hello Conor! Thank you for all the magic you post regarding Psoas issues. You have literally saved me from +4 years of pain and struggle. This simple exercise has changed the way I approach my gait on the road to recovery. I had to laugh when I saw the door stoppers. I moved to a remote rural area and the only thing I had that I could improvise with was tree felling wedges!! They are heavy, but they work!!

[@smca7271]

You're a smart fellow....not sure about all the wedges,but pushing off on my toes through the hamstrings etc when walking, has released the tightness and pain from psoas ....thank you.

[@shawnkitzman2775]

AiM was one of the best CEUs I’ve ever taken. Gary is such a good guy.

[@dthedad7330]

I tried this, without the wedges. My right psoas is tight! Goodness!

[@IhsaanTyalor]

Thank you. Thank you. Thank you. I just released my right psoas which is holds me back constantly.

[@radopotepuh3458]

How did you realise? Thanks 🙏

[@supersad123]

Is flat foot and anterior pelvic tilt related?

[@komalthecoolk]

5:40. Look at that arch in his foot! I'm so jealous!

[@giovannibrighi203]

This plus the case of the footballer in combenation are all i needed to understand how to shift properly. Amazing staff

[@ryanlie6250]

Are there any resources for additional reading? Love your stuff btw! Keep it up

[@KineticSenseTherapies]

Been in the fitness arena for years and never heard of the winlass mechanism, thank you!

[@howienordstrom1646]

Great video. I'd like to learn more about "spinning out". I'm guessing that's what's causing left side hallux valgus, yes?

[@TanyaK-m3j]

I’ll tell you what the videos train as well: Patience! I’ve found out my attention span doesn’t stay for the whole duration along the video though I get why you’re explaining very very slowly. Some people report good results though so I’ll give it my best shot! 🥵

[@nwakolpo]

Very valuable information! I think that the bad pronation of my feet is the reason why I often drag unintentionally my heels before reaching the ground to step in. My feet are definitely stiff and I feel some kind of tension at the end of the femur. Also I feel weakness when doing abs exercises at the end of the femur, when the feet need to be pushed up.

[@BrittanyFox]

you may have changed my life with this video!

[@samuelchristensson1463]

Great video describing the foot-hip connection! It would be great to emphasize that pronation is UNtwisting. Great exorcise for mid-stance. Personally, I find more problems and results treating and correcting problems at the toe of phase: lack of ankle dorsiflexion and most importantly: Functional hallux limitus.

[@ClausMadsen]

Thank you Connor. I have been following you for a long time. I can do this when I do the exercise but when I walk I land further back on my left heel than my right heel. So on my left I collapse instead of pronate. Whereas on the right pronation is no problem. I guess that is a hip thing, but I can’t work I out. Which make it feels like the left hip is always more forward than the right. It is also easier for me to put weight in my right hip.

[@nicolesawyer-jm6ir]

You’re the best ! We are lucky as pt to have your videos.

[@suzannemartin6817]

I was waiting for you to show and explain pronation and the other term you used. The little skeleton thing was working to really help the viewer understand what was happening. It was a bummer because I have tight psoas muscles.

[@Joel-jk5nr]

Thank you for your detailed videos on the psoas! I have been suffering from recurring low back pain for 15 months. The diagnosis blames it on the psoas. I would be interested to know what effects years of skateboarding and surfing can have on the psoas and what can be done to compensate, as the average board athlete is one-sided.

[@ninairena193]

Great explanations made easily understood and in such pleasant accent :) Thank you

[@nervmichnetmitdemkak]

Thanks! Where can I find the Alternative Exercise? 9:26

[@Stormy575]

I get the general concept but I'm still a little fuzzy on the specifics. I have a significant anterior pelvic tilt with spondylolisthesis. My hip flexors are extremely tight. I can see the kinetic chain leading to this but don't understand it well enough to feel confident in working with it. Should I buy one (or both) of the AiM courses to help me? Are there other KZbin videos that explain it more fully?

[@joecaz]

00:35 the psoas attaches on the lumbar spine and also here on the femur so we understand it is a hip flexor muscle; it does this to the hip, therefore it is stretched when it is in a hip extended position like that. NOW HERE'S THE KEY: your PSOAS CAN ONLY BE STRETCHED so much as you can GET INTO A HIP EXTENDED POSITION and your foot could be preventing you from getting into that position. 01:01 when we strike the ground and we are in early stance, we are relatively in more of a higher arched position of the foot, but as we move into more of a midstance position the arch is going to lower closer to the ground and we're going to get what we call pronation of the foot. THIS PRONATION OF THE FOOT is very very important TO ALLOW US TO MOVE INTO A HEP EXTENDED POSITION, so that way we can then transition into to push off. 03:57 So to recap, pronation is really important for two key reasons: the first is that it helps us yield into the floor because we're loading our body weight onto that side and it cues the glute to work TO CREATE HIP EXTENSION and then get that STRETCH ON THE PSOAS.

[@gelbage]

So sick!!! You nailed it again!

[@janaalomari4858]

Can you share how a foot with hallux valgus affects walking as well? I have hallux valgus, and walking is quite painful to me, especially if it's for a long period of time...

[@mdraper90240]

Thank you for this video, Conor. I bought your Beginner Body Restoration program but I’m having trouble completing the recommended frequency and getting enough sessions in a week. I recently restarted the program after falling off the wagon and the morning after the first day my glutes and especially glute meds were so tight, especially on the left side that if I bent sideways to the right or forward to the right at all, I would get terrible spasms from that left sided area. And I stayed tight for about two days after and now going forward I’m a little bit concerned about that happening again. Any thoughts?

[@cocopoco2006]

This is exactly what I needed!!

[@kotosquito]

Interesting vid, and I'll try the exercise (with some confusion), but I have some criticisms: most people will be unable to keep up with the physiological jargon, as I did, and I know more than most. Lacks a clear explanation of exactly what the exercise with wedges is supposed to be doing--working the muscles on the sole of the foot? stretching them? both? Are we going for strengthening those muscles, or stretching them, or both? Is the object, in the exercise, merely to keep the "metatarsal heads" (I understand that, but it's jargon and begs a description to the viewer) pressed to the ground on that front foot? If so, how hard to press? Or do we just maintain the "pose" and let our response to gravity and balance do the work? Also the explanation of how the foot "twists" when in walking motion could have been clearer/more detailed, like taking the foot-bones model through the entire sequence of the stride. I'm not sure I understand the twisting bit, how/why it happens or why it's relevant. Reviewing the final position after the fact would have been good, with more detailed instruction: "the arm on the opposite side of the front foot is reaching up in the air; the arm on the same side is down (and angled forward a bit?) with the palm of the hand facing upwards." Answer the questions, as well: What does this exercise add to postural alignment that others do not? What is the chain of events, as you move through your stride with correct "pronation: (jargon; I get it, but it's jargon), wherein the psoas engages, then goes to neutral (does it?), then stretches and loads and swings the foot forwards again. How does the foot's flattening engage the glute, exactly? What about if you have flat feet? Does this exercise help? Or does trying to "flatten" the foot even more, in mid-stride, make the problem worse? Answering these questions would have made it easier to understand and remember the information presented. Also, who's this other dude who jumps into your vid? Your teacher? He comes off like your teacher, but isn't it YOUR vid, Conor? Not to encourage ego-based conflict, but the sudden shift in whom we were supposed to be listening to bore some introduction, IMO, to the viewer.

[@stelliumX5]

Left foot pronation limitation. Makes sooo much sense

[@Robot007]

Amazing concept with great visual illustration! Thank you!

[@juanmoralesvideo]

Super good content! Thank you very much! P.S. Cloud you please wear lighter pants when showing legs movements? Black pants are kind of hard for me to read the movements. Thanks!

[@AvecBella]

Is this also a good exercise for people with flat feet, Conor? Say plantar fasciitis?? 🦶🏼

[@simonbaker5498]

Thanks for enlightening us. My foot have a deep arch which limit my foot pronation > inhibit my glutes > my calves compensate as my foot is always supinated so I end up with big calves, weak glutes, tight hip flexors etc Do you do online session? I would pay for a 30 mins video call

[@Altamove6906]

Thanks. A lot of stiffness in the right ankle following a serious sprain. Consequence: an imbalance and the left part of my psoas is very stiff.

[@ok_listen]

This is actually a unique perspective ive always overlooked. Im curious though: whats the purpose of those ledges? To push the sides and thus flatten the foot?

[@helenafranca4077]

What an amazing vídeo. I practice lift work out for quite a while, with a personal trainer. I have a hard time developing the thighs and glute muscles... the arch of my feet are both very high... could this be the reason...? Also feel my psoas weak... Thank you in advance

[@ScottSummerill]

So, inserts for flat footed folks is essential?

[@teriw56]

Very clear explanation

[@Little_yuerand]

Can you make a video on how to fix a lower left shoulder with the pelvis turned to the right?

[@LeslieOtto-pl2vd]

So much good info Conor. But why are you wearing shoes that don't allow for proper foot mechanics?

[@loopchaser5274]

What would you say about wearing barefoot shoes for allowing proper pronation?

[@aaronmurray9257]

I’m guna have to get some wedges because I’ve wrecked my ankles over seas and my ankles are generally stiff in the morning

[@dlawver8486]

Link to the wedges please!

[@conorharris]

Anatomy in Motion Wedges: finding-centre.myshopify.com/products/wake-your-feet-up Other wedges I’ve found to work well: amzn.to/4atA2wN

[@zogjones]

What are your thoughts on the Blackboard foot training device?

[@razorgg]

So i watched another of your videos , about engaging the big toe joint to effect the gluteus medius. Yesterday i was walking a lot and doing that with walking and that seemed like the right approach. So i am not convinced about what you are showing here, or rather , i would respectfully ask, can you make it simpler , how should i walk , like okay i need to engage my big toe to strengthen the gluteus medius and that effects the SI, the trochanter, the IT band,, but here in this video i am confused. Can't i just learn to walk so it strengths and stretches the Psoas , , and basically all the hip muscles , ligaments , tendons, ? and walking stairs and walking?

[@HoboGardenerBen]

This is too complex. Is there a simpler eay to identify if you have this problem? My first thought is to walk with wet feet on some concrete and check the footprint. Would that work? As is, I don't know how to get anything from this video except the idea that tight feet can mess up the psoas and that a physical therapist would know stuff to help, I already knew all that. I can feel how stride isn't high quality when my feet are tight, that's why I clicked, but I don't know how to gain anything from those wedges.

[@NuvoVision]

Too complex?!🤦‍♂️🤦‍♂️🤦‍♂️

[@HoboGardenerBen]

@@NuvoVision Feel better about yourself now?

[@NuvoVision]

@@HoboGardenerBen About myself?! What I feel about is societies laziness....and it's concerning. Do you feel better from your dumb response?

[@NuvoVision]

Just watch it again until you get it.... I understand what he's saying so the info is there. Don't blame it on the guy trying to help you....

[@HoboGardenerBen]

@@NuvoVision The second comment was good :)

[@seshilsucka]

thank you! youre a miracle!

[@Augzy]

What about strengthening the psoas?? I’ve heard that we shouldn’t stretch it and that it makes it worse, I don’t know what to do I’ve been trying to strengthen both of my psoas but now this video tells me to stretch it

[@Wagglezzz]

Thanks for this, Conor. I recently bought your beginner body, lower limb, and shoulder health programs. I've been trying and been getting over whelmed by managing a timely and optimal order of drills, do you have any recommendations? Is trying to do all of these programs at once even optimal? Thanks 😊

[@conorharris]

Thank you for your support that means a lot! For the programs I would recommend starting with beginner body restoration. There is some foot stuff in it within the later phases but if you really wanted to, you could introduce these drills within the second phase of beginner body restoration and then I would recommend completing, or getting near the end of completion of that program. Then, depending on whether you have more lower limb or more shoulder restrictions, move onto that program after

[@Wagglezzz]

@@conorharris Thank you so much for the response! This has been driving me crazy. All of it is so helpful, I'm grateful to know I can rely on what you offer for a lifetime of health!

[@MariaPergjegjaj]

I have stiff thighs, glutes and groin all of which cause tremendous pain and inability to stand resulting in moving inch by inch with the aid of a walker. Can you recommend how to learn to walk when it is impossible to lift legs when trying to stride, kind regards

[@ernst_42]

should you do that on both sides?

[@RWestside]

What if your femur is going inward and your lowerleg goes outward? This excersise looks very good. Does it help me?

[@SC-vb2ui]

Hey guys,really Appreciate You Work , Professional Curious how do You FEEL about Tracy Anderson Work Out I like :1)she is not talking 2 she put Cool music 3 ) do not like fast workout Without Emphasis on Diaphragm BREATHING This is Imperative !!!!!⛲️🙏

[@Alagachak]

wow. going into that back foot pushing off position and holding it really triggers something in my low back with right foot forward O_o

[@whitesoul197]

Thank you for another very well explained workout! Please help me with the purchase of Beginner body restoration, I try to buy it through Paypal, and it always shows up an error text that says "please correct the error", can it be because I live in Europe, and my account uses Euro and not US Dollar? Thank you!❤

[@kale-bopp]

I’ve had flat feet my whole life. Really bad hereditary case... a podiatrist once told me I was the “upper limit” 😬 My ankles collapse inward and my knees rotate inward. It didn’t bother me until my late 20s when my hips started hurting. Turns out I have FAI and torn labrums in both hips, and chronic nerve pain in my bum because of low back compression (probably from psoas issues?). The orthopedic surgeon I consulted (one of the top orthos in Minneapolis) refuses to consider flat feet as a root cause but it seems so obvious to me. What do you know about flat feet and FAI, and can really bad cases of flat feet be addressed in a meaningful way with physical therapy? Would your program help me?

[@TintomaraAriadne]

Regular yoga cured my flat feet. I had no idea it could do that. They were a bad case.

[@chantelsmall75]

no supa nation because I wear an AFO. So what or how do I a achieve Psoas freedom?

[@ericzhao6329]

What does the right hand supination do at 7:45?

[@asmafirst8344]

I have a flat knee, and this situation is grabbing my adductor muscle and my hip down, i tried to stretch my hip, but couldn't, coz i always feel my glutes far from my hip, i don't know how to explain it, hope you can help me 😢

[@amanbridgefield9208]

Thanks Just confirming that I have lack of poronetion

[@seancaseo84]

What's your thoughts on The Blackboard device, for foot pronatio

[@mty8103]

Hey I have a question, my left leg sits neutral but my right leg is very externally rotated and is causing pain and I can’t find any fix to it, is there any way you could help

[@FriskyTendervittles]

What can I use inside my sneakers when I walk? When I land on the ground I don’t land flat footed. My foot rolls in. Not my ankle just my foot. So I’m essentially walking on the inside side of my foot

[@jrh8888]

How about for those who are barefoot runners?

[@lostgurl1379]

Help ❗ I have a left foot drop. I wear a pharmacy store bought brace. Both my feet turn inward since starting to walk stage. I am pigeon toed.

[@ragibmahi1519]

thank you for everything

[@zaraki75]

Thank you very much. I hope to translate it into Arabic ❤❤

[@tajos703]

Conner, what’s going on wiTH YOUR AUDIO? Also, great video!

[@conorharris]

What points are you referencing?

[@tajos703]

@@conorharris There are multiple times in the video that the audio suddenly becomes very loud, especially when wearing earplugs.

[@johnhodgeman3980]

Do you offer telehealth services? Even a consultation? I have quite a bit of going on and I've seen many of your videos and sometimes it's like I dont know where to start and is this right for me and my situation? I have been evaluated recently and they are supposedly working on a custom PT program based on my examination but I'd gladly pay for services for consultation to basically say, yeah, with your situation, dont follow my video, do this other video instead, kind of thing.

[@6400loser]

Its the second one that got me, i fucking cackled

[@m.rutherford9997]

Where do I find the wedges?

[@conorharris]

Anatomy in Motion Wedges: finding-centre.myshopify.com/products/wake-your-feet-up Other wedges I’ve found to work well: amzn.to/4atA2wN

[@yvette7493]

I am a toe walker. That is why I am so tight,

[@robinham2796]

Shipping is almost as much as the wedges🤦‍♀️

[@lakid9749]

Walking on sand?

[@andrewmthomson0191]

2:00

[@JWeatching5444]

Trying to hard to use big words. Layman need it in laymans terms

[@PhotoJohn80]

You talk about the foot and healthy walking but then I see you wear Nikes, which are one of the worst shoes ever for good foot health... Just an observation.

[@Ni-wl9uh]

What are good shoes then? Thanks.

[@simonpelletier7017]

Welcome to world of foot orthoses. Dont mess with the wedges, go see a Podiatrist and get a custom made insole!

[@chriswhite-gloria8318]

I feel like insoles are just a shallow fix that don't address the root of the problem

[@underthetablesnddreaming]

or you get rolfed and fix your body in 20 session

[@DevonRichardsCreates]

Your videos are too long. You're losing people in the blah-blah-blah. Why not make quicker vids that just say, "If you have this, try this!" so people can investigate for themselves?

[@laurentvitracfitness.2341]

Beyond unhelpful you make everything over complicated.

[@wmcuccia1356]

This is way too impractical.

[@maryblencowe]

What a shame you appear to be reading from a text book. Perhaps if you make another video you will bear in mind that you are speaking to Joe Public and not a conference for medical students. Speaking in English rather than Latin would be a good starting point.

[@RemiReagan]

I’m going to get these and give this a try. Thank you!