Is A Tight Psoas Muscle Causing Your Low Back or Hip Pain? Stretches & Exercises For Hip Flexors.

The psoas muscle is part of the hip flexors. These muscles play a key role in creating or relieving low back pain depending if they are tight or loose.
Dr. Ryan Winslow gives an overview of the muscle and then presents several stretches and exercises to help lengthen and strengthen the psoas muscle and hip flexors.
The tools used in this video are:
1: 2"x10" loop resistance band
2: TheraBand loop stretching strap
3: Pso-Rite
Stretches to help lengthen the psoas muscle and improve hip extension:
1: Runner's stretch. Perform 30s/side, repeat 3 times.
2: Couch/Table stretch. Perform 30s/side, repeat 3 times.
3: McKenzie extension/Cobra pose. Perform 25 reps, holding for 3-5 each rep, repeat 3x/day.
4: Strap stretch. Hold for up to 2 minutes/side, repeat 1-2 times.
Exercises to build psoas function while enhancing the core and glutes:
1: Dead Bug. Set a timer for 1:00, hold each side for 5-10 seconds, repeat exercise 3 times.
2: Psoas Band March. Set a timer for 1:00, hold each side for 5-15 seconds, repeat exercise 3 times
3: Glute Bridge. Perform 15-30 reps per set, perform 3 sets.
Direct release is performed using the pso-rite tool.

[@tjtexas5130]

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]

Thank you!

[@Master.Baiting_to_you]

@@oregondude9411 he did that for himself

[@Master.Baiting_to_you]

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

[@DustyTail]

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

[@knitMuse]

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.

[@Andi91]

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

[@nevenrusac973]

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]

Having good Motion is so important

[@belindaphillips2779]

And drinking more water

[@Stoffendous]

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

[@yipperdeyip]

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

[@stefan2473z]

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]

Glad you enjoyed the content of this video!

[@andersbergstrom7420]

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]

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

[@matthewwilliams7333]

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

[@Mike-om4tv]

@@matthewwilliams7333 garbage

[@walterski8377]

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

[@matthewwilliams7333]

@@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

[@bridgetsanchez7775]

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

[@billkeegan3566]

Excellent info. Thanks

[@jessicacarver3104]

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

[@ginoasci2876]

excellent explanations. great video !!!

[@yidy1]

Great video! Thank you!

[@tgrlilly]

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

[@taomovement4677]

Thanks for the video brother!

[@mindmanagementexpert]

Great tips. Thank you 🙏

[@sachads5322]

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]

Very welcome!

[@ItsMeRockyT]

Good stuff. Thanks.

[@brad361]

That’s a great video. Thank you.

[@Gengh13]

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

[@yoya4766]

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

[@burzurkburzurk5674]

Excellent. Thank you!

[@SGSteeves]

Great video!

[@smegul1464]

Great stretches.

[@Windsong1]

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

[@candidcapture]

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

[@StraightUpSpineandPosture]

Glad it was helpful!

[@Freight_Train]

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

[@StraightUpSpineandPosture]

Thank you very much, glad it has helped!

[@Anthony-gq7dk]

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

[@StraightUpSpineandPosture]

Glad it was helpful!

[@derrohrspatz5225]

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

[@tracy8826]

Thank you for this!

[@misssusansrockacademy7872]

Massively helpful, thank you!!!

[@mojo2613]

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

[@StraightUpSpineandPosture]

Hope you enjoy!

[@timothymorris1520]

Excellent work. Thank you so very much.

[@StraightUpSpineandPosture]

You're very welcome!

[@americasariesson1862]

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

[@daverinker]

So helpful!

[@cesarbigus]

muy bueno, gracias

[@itsmebedazzle]

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

[@tonynattrass]

Awesome video

[@johngoh767]

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.

[@alesiaw7048]

Thank you so much 😊

[@oldenmarlow339]

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.

[@barack_mohib]

Instant relief thanks bro 🙌🏻

[@thefreckledcyn8826]

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🖖

[@Meenadevidasi]

Perfect timing. Found your video. Super..

[@twosisters3168]

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

[@StraightUpSpineandPosture]

It's my pleasure

[@anndavidson1721]

Thank you so much

[@davidmarler2810]

I have watched many of these types of videos and this is by far the most comprehensive and in-depth series of stretches and exercise I have seen. Dr Ryan has done an excellent of developing an educational program that discusses the anatomy and function of the muscles of the hip and lower back as well as how to correctly perform the stretches and exercises. He demonstrates the highest standard of professionalism that will benefit so many. Thanks so much.

[@StraightUpSpineandPosture]

Thank you or the feedback! and glad you enjoy the content!

[@tomdelisle8955]

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

[@citysharp369]

Thank you bro! Thank you so much

[@kamikaze4132]

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

[@jenniferjahns4006]

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!

[@carlosdeno]

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]

Glad you enjoyed the video!

[@benhartlieb6018]

Thank you!

[@squirrlee6463]

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]

Happy to help!

[@susiecorreia1739]

Excellent information, excellent demonstrations, excellent video!!

[@StraightUpSpineandPosture]

Thank you very much!

[@puseletsomanana1728]

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

[@shadowdawg04]

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

[@crockettstheme7560]

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

[@StraightUpSpineandPosture]

Glad it helped!

[@jjooeegg1]

Good video

[@surfcoasttherapeuticmassag9518]

Brilliant video!!

[@StraightUpSpineandPosture]

Thanks for watching!

[@gtomomma8886]

Primo video!! Thx for sharing!

[@rafaelthemotivator]

THANK YOU

[@carole.ronning9318]

Thank you for all these exercises! They are great!

[@StraightUpSpineandPosture]

Glad you liked it!

[@CB-nd4hn]

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

[@lorrainegarreau3885]

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

[@user-dn8hw8zv8c]

Thank you sir

[@susancook1617]

Thank you very much, very helpful

[@StraightUpSpineandPosture]

You are welcome!

[@catherinebauroth4828]

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

[@michaelitsol]

Perfectly explained!

[@StraightUpSpineandPosture]

Glad you think so!

[@gmm5630]

life saver!

[@xxx7917]

Yes that got it . Thank you

[@thomasstuder1624]

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.

[@Spdsk8r]

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

[@mouloudachour69]

Top Thank you soo much

[@melwest1407]

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]

Glad it has been helping!

[@pauljennings1466]

Thanks - great video 👍

[@StraightUpSpineandPosture]

Thanks for watching Paul. Glad you found it helpful.

[@gregwheatfill4700]

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

[@blbreptiles4126]

Thanks Goggins

[@cynthiacunha447]

Thank you very much!!!

[@StraightUpSpineandPosture]

You're welcome!

[@guychase8611]

Great Session Dude ✊🏼👍🏼💯

[@StraightUpSpineandPosture]

Appreciate it!!

[@-Briana-]

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

[@StraightUpSpineandPosture]

Glad it was helpful!

[@richardschwarz7907]

thank you for your help!

[@StraightUpSpineandPosture]

You're welcome!

[@xux1459]

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

[@StraightUpSpineandPosture]

Glad it was helpful!

[@monads1247]

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]

Happy to help!

[@siedpe13]

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.

[@SomewhereInIndiana1816]

Great video!! Thank you 😊👍👏

[@StraightUpSpineandPosture]

Thanks for watching!

[@AcidxAnarchy]

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

[@StraightUpSpineandPosture]

Hope so!

[@tbruce6904]

Great exercises. Solid advice about not hyper-extending to the other post. Most of us who do hyper-extend don't realize it.keeping my core engaged is what retrained my body to not hyper-extend. Returning to pilates after 3 months of inactivity due to RA and I noticed I would get a cramping feeling down the right front of my abdomen doing a simple ab prep or pelvic tilt despite doing variations of hip flexor stretches. Your stretches made a world of difference! You are appreciated!

[@StraightUpSpineandPosture]

Thank you! Much of our upcoming content will focus on hyper-extension. It is such an important movement pattern that deserves more attention outside of cobra pose/McKenzie type stuff.

[@lizhang9356]

How can I do can help me solve shoulder pain? Many thanks

[@simonzunker712]

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

[@StraightUpSpineandPosture]

Happy to help

[@marlamock6694]

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

[@StraightUpSpineandPosture]

Glad it helped!

[@Baconpillin]

This is an absolute bliss

[@StraightUpSpineandPosture]

Thank you! Check out our other videos as well.

[@David-tg9xc]

Thank you so much.

[@StraightUpSpineandPosture]

You’re welcome! Thanks for watching.

[@carolynheaton6068]

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

[@StraightUpSpineandPosture]

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

[@oswaldomedina88]

Amazing video.

[@StraightUpSpineandPosture]

Thanks!

[@AngelDivination]

Thank you so much, i think this is just what i needed.

[@StraightUpSpineandPosture]

I'm so glad!

[@aidanbrooks6626]

Superb video

[@StraightUpSpineandPosture]

Thank you so much

[@carolwilson7423]

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

[@StraightUpSpineandPosture]

Glad it was helpful!

[@goodyeoman4534]

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.

[@michaelrowe4324]

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

[@williammccusker8408]

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]

Wonderful!

[@bols0111]

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]

Great idea!

[@jvike4584]

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]

Glad this has helped!