Name: What to do with the Psoas
Uploaded: 2023-04-23T07:03:30.000Z
Duration: 6 min 14 s
Description: From improving posture to relieving pain, discover the many benefits of working with the Psoas and learn a variety of exercises to help you target and strengthen this important muscle.

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From improving posture to relieving pain, discover the many benefits of working with the Psoas and learn a variety of exercises to help you target and strengthen this important muscle.

Understanding Anterior Pelvic Tilt

The Impact of a Sedentary Lifestyle

Physical Implications of Hip Flexion

Addressing Shortened Hip Flexors

Misconceptions About Strengthening the Psoas

What to do with the Psoas

APT: anterior pelvic tilt equals hip flexion, plus lumbar extension. That's the equation for an anterior pelvic tilt. So, we get up in the morning, sit down on the couch while drinking our coffee, go through all our emails, check facebook, if you're me linkedin, youtube, twitter, linkedin groups, youtube groups, get all of that stuff done. Check my yahoo mail, my BTC email, my google mail because we're just inundated with social media. So I've been sitting there for like a half an hour while I drink my smoothie, drink my coffee. I then get up, I walk around, right, I walk Dingo around a little bit. Come back, home, sit down, put all my stuff together for this course, once again only to get up, get in a cab. What do I do in a cab? Sit down. What position is that for my hips? Flexion, so every time I've sat down I've been in hip flexion. Then let's say I didn't do this course today, let's say it was class instead. What do you think I do in class? Let's pretend I am you today, because this is my normal day, is being you guys. I'm sitting, right? And of course by the time I get done with this course I'm going to want to get up and run around, right? Get myself out a hip flexion. No, I'm going to go home, get in the cab, sit down, in a hip flexed position, and relax because it's been such a long tiring day of being uber active, right? You guys are exhausted from being so active, I know. I've worked you out so hard today. So, how different is that from our clients? It's not, right? They really kind of do the same thing, only instead of in class they're at work. They have desk jobs, they're not personal trainers, they don't even get up and stand around most of the time, they just sit in a hip flexed position. Well what happens to a muscle that's been kept in a shortened position over and over and over again? It adaptively shortens. If you don't use it, you lose it. If you don't use the range of motion you have, you will lose the range of motion you have. There is this argument of, you need to activate, right? You need to use range of motion to get range of motion. So it's one of the big Gary Grey things. The problem is he's set up an argument of omission by saying, not explicitly saying, but not saying that you have to statically stretch to get that range of motion back first. The truth is he's very right, if you statically stretch, and then you don't use your new range of motion, you will lose it. However, if you don't have it, you can't move into it. So given the psoas's shortened position what do you think we should do for the hip flexors? Stretch them. You've got to stretch them. And, in fact, if you ask me, you've got to statically stretch them. There's only one way to increase the length of fascia, and that's to get around the hypertenicity, the over activity caused when we stretch a muscle, because initially when you stretch a muscle does the muscle relax or does it get more tense? It gets more tense. So then you're just pulling against muscle. When you initially stretch a muscle, you pull a muscle into a lengthened position, does it get relaxed or does it get more tense? It tenses up a little bit. And then if you hold it, then what happens, then it relaxes. Once it relaxes then you can affect the connective tissue, if you can affect the connective tissue you can lengthen it and it'll start lengthening out. If it's adaptively shortened, it is in a shortened position like this psoas, that's what you have to do. Now, the truth of the matter is though, I mean you already knew that I didn't have to explain that to you. You know the psoas major is tight. Like, whatever, Brent, I've got this. Stretch my psoas. What do we see most trainers do with the psoas? Work it. Why? They beat the hell out of the psoas because they think they're working abs. You want to give yourself a challenge, and we might actually do this, there's an assignment in the core section, try to come up with a core routine that doesn't use hip flexion as a joint action. Seriously, I don't think we need short and strong psoas. It's no wonder people come in with anterior pelvic tilts.  Like, yeah, I have low back pain, you know what my doctor said, he said strengthen my abs. So I'll go strengthen my abs. The first thing they do is sit ups.  Which is what joint action? Hip flexion. Then they go over the roman chair.  Hip flexion. And then go over and do these. Then they go wow, I really feel that in my low back. Well that worked. Is that going to help our problem any? No, probably not. So psoas, stretch or strengthen? Stretch. I'm not saying you can never do hip flexion work ever again. But you should probably get your hip flexors back to optimal extensibility, then you could slowly add, but monitor the situation.

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What To Do With The Psoas

Functional anatomy of the hip flexors and anterior thigh muscles. Joint actions, location, pictures, and exercises for the psoas, illiacus, rectus femoris, tensor fascia latae (TFL), vastus medialis, vastus lateralis, and vastus intermedius. 

What to do with the Psoas

Psoas Activation (Positional Isometric)

Psoas Integration (Reverse Lunge to Resisted Triple Flexion)

Psoas and Illiacus Static Manual Release

Modified Thomas Test

Hip Flexors and Anterior Thigh: Video #12 of Introduction to Functional Anatomy

Manual Hip Flexor Stretch (Thomas Test Position)

Active Hip Flexor Stretch

Dynamic Hip Flexor Stretch (Upright Lunge Series)

Kneeling Hip Flexor Static Stretch

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