After years of suffering from shuffling gait, this exercise helped me walk normal again. This exercise worked like magic. I’m walking normal now and all credits goes to u sir, salute u and thank u from the bottom of my heart.
@Elsupilouminraato
3 жыл бұрын
This is probably the best psoas strenghtening video I have found! Thanks for the video.
@thecharlotteathlete
3 жыл бұрын
You're so welcome! Appreciate your feedback!
@gmail-jetguy23
3 ай бұрын
I agree
@dr.edgar.urilov
Жыл бұрын
Excellent instruction! Those with tendinosis of the iliapsoas tendon would find great benefit from this exercise!
@jackspradlin4183
3 жыл бұрын
play a lot of tennis, started doing exercise for hip, works great for my left hip issue, not for my off and on psoas problem. Just started your exercise, can tell it needs strengthening, thanks!
@thecharlotteathlete
3 жыл бұрын
Right on man - Hope it helps!
@bisaiah9797
3 жыл бұрын
@Charles Koa .....HAHAHAHAHAHAAAAAA
@southpaw788
2 жыл бұрын
Are you allergic to saying "I"?
@anilchavan5448
2 жыл бұрын
Really great exercise, Thanks a lot
@thecharlotteathlete
2 жыл бұрын
Hope its helpful!
@purpleplant9515
Жыл бұрын
You’re heaven sent. I can’t thank you enough.
@muhammedmustafayoutubebody6786
3 жыл бұрын
I can hold it the whole video I swore.
@mister_p3277
Жыл бұрын
I’ve got MS & spend a lot of time sat down. As a consequence my HFs are really weak. I’ll give this a try with my other exercises
@thecharlotteathlete
11 ай бұрын
Let us know how it goes!
@ryandailey9237
3 жыл бұрын
I can't thank you enough for recommending this exercise - this is the first one I've felt actually isolate the Iliopsoas. I've had chronic pain in this area for about a year now (tingling down the legs, etc..) and am already seeing relief after a week. One question, is this something that can be performed everyday? I know the Iliopsoas is a sensitive muscle, so I want to make sure I am not overworking it and giving it time to recover.
@thecharlotteathlete
3 жыл бұрын
Hey Ryan - appreciate the feedback, glad to hear its helpful. To answer your question, go by the common soreness rules. If the muscle is sore, give a day to recover. If you're feeling good, go for it. This can be performed everyday.
@thor498
2 жыл бұрын
IP is not sensitive at all
@micaelat3734
2 жыл бұрын
Indeed. Every time you walk, sit down, get up from a chair, bend or stretch turn around your axis, the iliopsoas is involved. The psoas is involved in anterior as well as posterior tilt. The only way it is truly weak is when you lie on your bed 24/7. The truth of it is that the psoas is most commonly overworked, and too tense. Having said this, the exercise does isolate it and slowly lowering the leg and letting it back down on the table may contribute in releasing the tension to a neutral tonic state.
@chrisspurdens244
4 жыл бұрын
Really like this one! Ta. The muscle test includes abduction and external rotation: wouldn't it be many birds one stone to do exactly as advised in video with leg abducted a bit more and hip rotated (knee out ankle in) ? In our neural studies, we repattern/rehab slower to allow the brain to build a clear neural breathing. So the pumps adviced in video can be done slowly too, gives the body time to stabilise too. Pilates teaches that fast movements recruit global big muscles but slow controlled muscles access the core. Nicking this one, thanks again for sharing. Nice to have a seated version in toolbox.
@rnsharma9076
3 жыл бұрын
Pk
@billysallie1197
3 жыл бұрын
This is really informative!
@thecharlotteathlete
3 жыл бұрын
Thank you! Hope it was helpful.
@Dizzy_N
6 ай бұрын
How do you isolate the iliacus?
@thatguywiththeface9463
3 жыл бұрын
Excellent exercise sir. Felt the burn immediately
@thecharlotteathlete
3 жыл бұрын
Appreciate the feedback! Hope its helpful.
@Flyingbeing
Жыл бұрын
excellent thanks!
@BluntsaggieTarot
Жыл бұрын
Can I do this if I have injured the muscle? I've been stretching the injury and I'm ready to strengthen.......Like you said, the other videos (and the physiotherapist I was seeing) didn't isolate or do it above 90 degrees. It wasn't helping me at all and I like to run and play tennis. I have copd, I have to get exercising and I'm struggling right now
@thecharlotteathlete
11 ай бұрын
Yep- we use this with our rehab patients all them time!
@Troy-ol5fk
10 ай бұрын
my left hip snapping sound pretty much disappeared after doing this
@thecharlotteathlete
10 ай бұрын
That's so awesome!! Glad its been helpful.
@hinashahid1
3 жыл бұрын
Wow very good
@thecharlotteathlete
3 жыл бұрын
Appreciate your feedback!
@ვ3ვ3ვ
2 жыл бұрын
This is great! How long need to strenghten psoas, with daily hard working ower 90° exercising ??
@thecharlotteathlete
2 жыл бұрын
Hey! I typically recommend performing 5 sets, 2-3 times per week for a minimum of 4 weeks. Please let me know if you have any further questions!
@KiraHelenRose
Жыл бұрын
Question: When doing this exercise, should one be sitting fully upright on the sits bones in correct posture, or should the lifting push you back a bit into the spine? If I sit fully upright and force back to maintain proper posture, I cannot get the leg to lift much and the quad takes over. If I allow my back to give, I can lift the leg more easily, but I also feel the burn in my hip joint. Should I feel the burning more deep in the lower abdominal area since the psoas passes through the pelvic region? I am a dancer and I struggle to lift my leg above 90 degrees because my quads start to grip. I’m guessing my psoas is weak, likely because my low back is weak (I’ve heard that if your low back is weak, the psoas is recruited to help support the back instead of being able to be recruited to help lift the leg).
@jimlampert2897
8 ай бұрын
Ankle weights prolly make it work better
@trnj467
2 жыл бұрын
How to reduce rectus femoris activation ? Also i have weakness in pectinus and sartorus while rectus femoris and TFL strong
@manbearpig7521
3 жыл бұрын
Ouch
@summondominion
2 жыл бұрын
My right side is solid af but my left side is really bad...it actually hurts just lifting my leg past 90 degrees...i don't have any injuries or hernias etc...why would it hurt so much... Does weakness cause pain?
@thecharlotteathlete
2 жыл бұрын
Weakness can cause poor roll and glide of the hip joint, resulting in pinching or pain. I would try doing the kettlebell psoas release prior to this strengthening drill and see if that helps!
@summondominion
2 жыл бұрын
@@thecharlotteathlete i actually have a crazy theory....i got diagnosed with a varicocele...its on the same side as the weak hip flexor...doctors have no idea what causes varicoceles and their surgery options don't have the greatest confidence...a lot of ppl just develop another one soon after...its my belief they may be coming weak hip flexors and pelvic floor muscles causing the veins to overcompensate. The reason i believe this is since i started hip flexor and pelvic floor exercises the varicocele has started to improve.
@georgeandy6923
2 жыл бұрын
This is a Great Video, and thanks so much for sharing! If a person does not have a flat table to do the exercise on, what would you recommend to do the exercise on so that one can get the full effect?? Would a chair work??
@thecharlotteathlete
2 жыл бұрын
Hey George! Thanks for the feedback. The main key is to sit on something high enough so your feet won't hit the ground. Could be a box, high chair, or countertop (maybe haha). Also, don't use a back rest. Hope that helps!
@georgeandy6923
2 жыл бұрын
@@thecharlotteathlete Countertops I guess sounds good 🤣🤣!! But definitely thanks for the reply, and I will be looking forward to trying these out! By the way, I have Liked and Subscribed!!
@thecharlotteathlete
2 жыл бұрын
@@georgeandy6923 Really appreciate it man! If you have any further questions, please don't hesitate to reach out!
@georgeandy6923
2 жыл бұрын
@@thecharlotteathlete Thanks so much....and will do!
@jaraedesire
3 жыл бұрын
I'm curious about the compensation she is making on the right leg when you work on the left. The right leg rotates in and she tilts her pelvis to assist with this lifting. When you model this, that does not happen.
@thecharlotteathlete
3 жыл бұрын
Hey jaraedesire - yep, I'd be concerned too haha. She is an example of athlete in need a not only this exercise but many additional strengthening exercises, especially directed towards glute max and med.
@MI-mx3rh
8 ай бұрын
It rounds my lower back a little, is it normal? I do have some disc mild bulges
@chrisselner5005
3 жыл бұрын
How can I do this without a bench? Nice video!
@-Stop-it
3 жыл бұрын
In a bar stool? On the kitchen counter?
@thecharlotteathlete
3 жыл бұрын
works best if the feet aren't touching the ground but anywhere works fine!
@danieldosen5260
3 жыл бұрын
I've seen this done while sitting on an exercise/stability ball - similar, but different
@TheMightyWurlitzer
3 жыл бұрын
Thanks for the video. I was told by a physio to do psoas strengthening because my TFL is overworking. Is there any particular way to make sure the TFL doesn't kick in and do the work the psoas is supposed to do during your exercise?
@thecharlotteathlete
3 жыл бұрын
Typically if your TFL is overworking, is due to underworking glutes. Your TFL is a hip internal rotator, glutes are external rotators. To help reduce TFL from kicking in here, slightly externally rotate you leg while lifting.
@agnostellar
2 жыл бұрын
I see a flexion of the lower back when above 90º on the video. Is that correct? thought pelvic should be neutral or in anterior. Thanks
@thecharlotteathlete
2 жыл бұрын
Yes, some flexion may be present. Perfect form isn't needed to successfully experience the benefits of this exercise. Thanks for commenting!
@nicolajanerandall9653
3 жыл бұрын
I've subscribed...
@thecharlotteathlete
3 жыл бұрын
Thanks for subbing!
@alexanderdewulf6431
3 жыл бұрын
Hello, thanks for sharing this knowledge. Could you please explain what to do if, when doing this excercise, the quads are still being overused? When I do it with my right leg, it goes as it should, firing from the psoas. But when I try to do the excercise on the problem side (left leg) it's just quads firing (yes, above 90 degrees angle in the leg). If you can help me with I think you might save my life. Thank you :-)
@alexanderdewulf6431
3 жыл бұрын
Or if anyone else knows a solution, all tips and tricks appreciated
@merdullah
3 жыл бұрын
I have the same condition. For me when i do psoas strength test my right leg seems to be very weak compared to left (left side is like a rock doesnt move at all). Also right side is posteriorly tilted which leads me to thingk psoas is over lengthened. But when doing same exercise i do not feel any quad activity on right side but a lot quad activity on left side. I think because of over compensation and dominance of quad muscle i do not feel quad involvement a lot on the right side when doing body weight. Maybe it could be the same case for you?
@merdullah
3 жыл бұрын
Why do you think your lef psoas is weaker or problematic?
@thecharlotteathlete
3 жыл бұрын
If you are raising your leg above 90 you're engaging your psoas regardless of quad involvement or not, so it will still be effective. If you want to shut down the quads, simply flex your knee to engage your hamstrings during the movement. Your GTO reflexive inhibition proprioceptors will prevent the quads from contracting. Hope that helps!
@luivincent4615
Жыл бұрын
@@merdullah o
@spl5227
3 жыл бұрын
Hi. I have hypertonic psoas and some diaphragm involvement. I am doing some things for diaphragm. Will this exercise help w hypertonic?
@thecharlotteathlete
3 жыл бұрын
Strengthening a hypertonic muscle will improve the resiliency of that muscle, thus decreasing tone. So yes!
@angiecorbin5405
3 жыл бұрын
Thank u
@thecharlotteathlete
3 жыл бұрын
Welcome!
@jojostar7973
2 жыл бұрын
Do I have to do this exercise sitting down or can I do it standing up on one leg?
@thecharlotteathlete
2 жыл бұрын
Hey Jojo - you can do it standing as long as you keep the exercising thigh 90 degrees or higher.
@animeshupadhyai4057
3 жыл бұрын
Sir, my left leg tends to come down similarly to her leg in this video and i have snapping hip syndrome in my left hip, whenever i raise my leg over a certain angle i hear a clicking sound. Even in the exercise mentioned here there is a clicking sound as my leg comes down.
@thecharlotteathlete
3 жыл бұрын
Hey Animesh - you can support your "non-working" leg on the ground. That being said, non-pain clicking is very common and not something typically to worry about!
@animeshupadhyai4057
3 жыл бұрын
@@thecharlotteathlete it doesn't pain but i can literally feel some structure tendon or muscle slipping over the bone. I have this constant tightness in my back muscles which are just adjacent to the backbone.
@tomasfigueiredo2460
2 жыл бұрын
@@animeshupadhyai4057 you prob have anterior pelvic tilt, making bone hit bone when you raise your leg forwards
@snow-wlkr7xplorer494
3 жыл бұрын
What if you can't raise your leg up to do this exercise?
@thecharlotteathlete
3 жыл бұрын
You may have a tight posterior hip capsule - if so, take a look at my video in the archive - Or, weakness could prevent it so try adding some manual assistance 👍
@CensoredUnafraid1992
Жыл бұрын
Hello! Could these exercises be done while laying down? Thank you in advance.
@thecharlotteathlete
11 ай бұрын
Hey there. It can be done lying down, however with the change of gravity, it won't be as effective!
@trnj467
2 жыл бұрын
I did this but most work went to TFL , what should i do ?
@thecharlotteathlete
2 жыл бұрын
Externally rotate the hip while raising the leg. Hope that helps!
@richardtarnow9289
2 жыл бұрын
I had my hip flexor forever and tried everything. Now I will try idea and it sounds and looks very promising. I was wondering, can you do this standing also or is it preferable too sit. Thank you.
@thecharlotteathlete
2 жыл бұрын
Hey Richard - you can do it standing but its tougher since you won't be able to get your knee as high as you would sitting, so I don't recommend it. Please let me know if you have any other questions!
@richardtarnow9289
2 жыл бұрын
I was doing a similar Hipflexor exercise standing except it was just hold it for 10 secs, x10 x3. This exercise is way more challenging and I can't wait too try it out. How many set or 1 is fine, don't over do it!It's so tough too get rid of Hipflexor. Thank you so much. I will get back too you in a while when it's finally over.
@thecharlotteathlete
2 жыл бұрын
@@richardtarnow9289 I would start out with 3 sets every other day, progressing to 5. This combo is nice because it incorporates all 3 types of muscle contractions: concentric, isometric, and eccentric!
@richardtarnow9289
2 жыл бұрын
@@thecharlotteathlete how are we sitting doing this exercise. On the edge, in the middle, etc. On the chair. We're sitting Tall, raising the knee as high as we can, etc. 3 sets or 1 set of 5. Thanks 😊
@flexabilitiesnc3583
2 жыл бұрын
Any hip flexion exercise will strengthen psoas muscle. Focus on strength and endurance training.
@thecharlotteathlete
2 жыл бұрын
Yes! But not every hip flexion exercise can isolate the psoas muscle. Thanks for commenting!
@AA-bk1oe
3 жыл бұрын
How often should i do this?
@thecharlotteathlete
3 жыл бұрын
I recommend you go through the sequence 3 times, at least 1x daily, for minimum of 2 weeks
@AA-bk1oe
3 жыл бұрын
@@thecharlotteathlete thank you!
@SJ-xb7lg
3 жыл бұрын
Hi I almost cant even hold my leg up, its barely over the pelvis and is it okay if i start to feel burn in the hip flexor area? also i feel it a bit in my upper back to the right side, I make sure my back is straight.
@thecharlotteathlete
3 жыл бұрын
Hi there. You need to improve your hip mobility before this exercise can be effective for you. Our Posterior Hip Capsule Release drill will do the trick! kzitem.info/news/bejne/tKpoymuCjmd5i34
@SJ-xb7lg
3 жыл бұрын
@@thecharlotteathlete Thanks alot!
@Leonidas3888
3 жыл бұрын
I Drive for a living and i think my tight hips cause low back pain. Will doing this help?
@thecharlotteathlete
3 жыл бұрын
Hey Great Puma. Yep this should definitely help. First, however I address the mobility issues with these two drills: kzitem.info/news/bejne/r52hnI2AkZ6ba4I kzitem.info/news/bejne/tKpoymuCjmd5i34 Perform each for 2 minutes and let me know who things go!
@Leonidas3888
3 жыл бұрын
@@thecharlotteathlete Awesome thank you so much!
@asdasd-fz3he
3 жыл бұрын
Is it normal to feel some pain in the lower back while doing the exercise?
@thecharlotteathlete
3 жыл бұрын
Hey there. Not typically, no. While the psoas does insert onto all the lumbar vertebra, I would not recommend continuing if it is painful. That being said, if the pain goes away shortly after and doesn't linger into the night, it likely is fine.
@swav100
Жыл бұрын
I have uneven hips my left hip is lower then right i have bad low back pain also mid back pain from being crooked I herniated l4 l5 about 12 yrs ago what can I do to get my hips even I'm going to pt but I don't think they know what their doing
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