How to stretch the psoas......myofascially!

[ostharmer]

@axx43xxx. Oops! my bad, should be 'internal rotation of the tibia, which is correct as it is the compensatory movement for "external" rotation of the coxal joint (hip)'. This adds to the fascial sensory system affecting the 'pre load' of the fascia. While the psoas is an external rotator in a flexed hip, it has no effect in a neutral or extended hip such as the position in this exercise. Google 'Psoas major and its controversial rotational action' A.D. Skyrme, D.J. Cahill, H.P. Marsh, H. Ellis

[epakerd]

Does tight papas effect crenaster muscle

[jonathanquigley]

He said you want a posterior rotated pelvis and then anteriorly rotated it, and then he said you want an internally rotated leg and externally rotated hers.. I dont think he needs to be posting youtube videos..

[torch9t9]

Thanks! Please buy a wireless mic so we can hear the content!



[sandbar3000]

cool. I did this with both legs. Guess what? My right hip is the dislocated one. With my right knee on floor, I was able to do this without much pain. However, I wanted to see if I could do this with my left knee on floor and right leg out in front. Nope. Can't do it. I'm so very tight I will have to do a modified stretch since I can fell it in the front part of my thigh and in my groin. My left hip is tighter than my right one - and my right hip is the bad one! Great video, gonna do these daily

[jjhaywood]

Nice ankle stretch, but i dont feel anything in the psoas.

[maverick4131]

Nice video. I have some lordosis so I'm still confused on how to fix it. Do i stretch the psoas or tighten it or lengthen it or work something else?? HELP! thanks

[mercenary0976]

Wow! How something as simple as internal rotation of the foot can make SUCH a difference! I will most definitely be adding this to my stretching regime, it may just be the missing link I have been looking for! Thankyou, a great video!

[kalorful]

@mercenary0976 what does internal rotation mean?

[prezygotic]

@kalorful It's referring to the foot, like he says in the video. The back foot is rotated so that it points more in, towards the midline of the body, rather than straight back / neutral.

[jonathanquigley]

@kalorful It is rotation of the femur (leg). If you point your toes together in a pigeon toed stance you are internally rotating your femurs.

[ostharmer]

@jonathanquigley The femur is the thigh, the tibia is the leg. He showed internal rotation of the tibia, which is correct as it is the compensatory movement for internal rotation of the coxal joint (hip). He also moved the rear foot toward the midline, which externally rotates the hip, lengthening psoas.

[axx43xxx]

@ostharmer Psoas is an external rotator of the femur right? So externally rotating the femur by moving the foot towards midline should, in theory, *slacken* the psoas, not lengthen it. I also don't understand how internal rotation of the tibia on the femur affects the stretch of 1 joint hip flexors, but maybe it's kinesthetic/propriceptive or related to fascial continuity?

[taragruber22]

Very good video - this is exactly the problem I've been having for so long. I always had a feeling it's origins were in my lower back. You seem much more knowledgable than my orthopedic surgeon. I don't understand though - are we supposed to just hold this position for the stretch, or move forward or backward to complete it?

[DigitalMonsoon]

Excellent instruction!

[Civekonom]

Wow, what A different that made!!! Complete stretch, Ive been doing al wrong al along <:-)

[pointway12]

Great add ons to a standard stretch. I kept wondering why I was getting nothing from the normal stretch-pose then added the hands and rotated foot. Now it works. Thanks

[rhodesdarcy]

Josh, thanks for posting this useful stretch. One quick note, psoas action is to externally rotate the femur. In this video you bring the foot in. You even mention this. However by bringing the foot in you are externally rotating the femur - thereby shortening rather than lengthening. If you brought the foot out to the side you would internally rotate the femur. You can still leave the foot plantar flexed for max fascia movmt through adductor ring and vasto-adductor membrane. But great job!

[clips175]

Great stretch. I feel much better. Thank you!



[hawaiidispenser]

Man, I felt the stretch immediately with that pelvic adjustment you emphasized. I feel some relief from the tightness and hope I don't feel too sore tomorrow morning. Thanks!

[fotofixinnurse]

This is really improving my posture and gait in just a few days- caused some muscle discomfort past two days as the muscle stretched but I feel significant improvement!

THANKS

[joshrubineastwest]

Incorrect!

Actions:

• L-spine: ipsilateral flexion + contralateral rotation + increase L – lordosis + coaptation

• Pelvis: anteversion + contralateral rotation • SI: outflare of ilium • Hip: EXTernal ROTation + Flexion +ADDuction + coaptation

Counter action to stretch:

• L-spine: extension + ipsilateral rotation + decrease L – lordosis + decoaptation

• Pelvis: retroversion + ipsilateral rotation • SI: inflare of ilium

• Hip: INTernal ROTation + Extension + ABDuction + decoaptation

[MrPhilipGoodall]

If one of the actions of the psoas is to externally rotate the femur, then internally rotating the femur will aid in the lengthening of the psoas. To accomplish this fully, the back foot should be moved outwardly away from the mid-line of the body and not positioned inwardly.

[badda71]

I dont really feel this stretch unless I also move my hips forward as with a conventional psoas stretch. I understand that the arms extend the head does upwards as well, but should the body not be also moving forward with the stretch to feel it also at the insertion?

[Diatonic135]

josh,

I hope to take CHEK classes from you some day!

~Dale

[footballis4ever]

Out of all the stretches this has to be the most effective one. My first try and I already felt a massive improvement. Keep up with the great work bro.

[MASTERDAXMICHAELS]

Fabulous!!! I loved your video. It answered many a question regarding an ongoing condition

[zkornet]

josh, is the pectineus stretch a variation of this one but with turning on the side?

[devaneym1]

i would have thought that the first step would me to massage the psoas or do a myofascial release which is somewhat difficult. And then follow-up with a stretch. This seems to encompass both. Is that correct?

[SadScarecrow]

Very helpful. Thanks I'll hafta check out his books.

[mosaicmatt]

Hi, Josh. What's your opinion of Guy Voyer's stretching techniques compared with the techniques of, say, Active Isolated Stretching where the stretch is only held for 2 secs at peak compared with 30 secs?

[martinbuito11]

Hi,im a 200m sprint athelte ,great video its really hard to find people who konws about this muscle ,if you have any info about some workout for the the psoas..will bre great,thanks

[yunta51]

Hi Josh. Great info, thanks.

Do you recommend the book _The Permanent Pain Cure_ by Ming Chew? It seems to have adapted Voyer's work in the stretches.

How did you come across Guy Voyer's work? And how is it different than what you did before?

[joshrubineastwest]

It is the same work..he actually worked/studied with Guy and wrote a book on it.

[borgilskye]

@joshrubineastwest I have about a 2 in drop of my right pelvis, left is high. Which leg forward should I do to lengthen my left side psoas? Thanks for any advice you can give me

[joshrubineastwest]

Is he incorp Guys work, no! the Myofascial and ELDOA techniques are all Guy Voyers and cannot be taught in a class, unless by Guy, one of his teachers or people going through his program. It would be great though!

[dynamicwellness33]

Hey Josh- Do you know if Paul is incoporating this stretching philosophy into his scientific stretching seminars. I will be attending his seminar in S-F soon, and I'm looking forward to getting this info down.

[joshrubineastwest]

If you rotate it forward, which I am assuming you are talking about anterior rotation, then you are lengthening the muscle. You don't need to stretch it then, all you are doing is making the muscle longer than it already is. AS well, HUGE myth about stretching.....IT IS NOT BASED ON "FEELING" IT!

[tarun12]

I must be doing it wrong, I don't feel anything until I rotate my pelvis forward, then I feel my quadriceps being stretched.

[HomesteadProvocateur]

Oh wow!! That is good stuff! I hope you consider posting more stretching videos in the future!

[joshrubineastwest]

Guy Voyer, DO

[talesfromthemidwest]

How do you spell that guys name?

[wishiremembered]

Thanks for that tip and detailed showing.

[joshrubineastwest]

Anytime!

[DanielAnchondo]

will this decompress L5 and L4? I heard that having the hips tilt a bit forward is better for lower disc issues than having it at parallel to the floor.

[joshrubineastwest]

It will a bit, but not too much. There are other mobilizations or what are called ELDOA tech that will do that specifically.

Actually if you have a disc issue, most of the time you have a post rotated pelvis and flat back (that is why you have a disc issue and pain) and you would want to create and anterior rotation. So you would not want to do this stretch, but strengthen this muscle.

[soulextremist]

great tips as always..Josh..do you have any books you recommend that can increase my knowledge of stretching other than how to eat move and be healthy...thanks.

[joshrubineastwest]

The best I have found directly is Guy Voyers work. AS for stretching, study anatomy, know that the muscles do and reverse it. As well, if you study muscles, anatomy, etc, stretching will come naturally. Keep in mind there are MANY types of stretching: myfascial, static, contract-relax, active isolated, nerve flossing, etc.