Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]

Summary by Krater

This video explains why standard hip flexor stretches can worsen tight hips and presents five targeted exercises to relieve tightness and restore function by focusing on psoas activation and hip extension.

From the video

Answers: Why are standard hip flexor stretches not working and what exercises should I do instead?

• hip flexor tightness
• psoas muscle function
• iliopsoas self-myofascial release
• hip extension
• glute activation with internal rotation

Exercises

• ASMR: Iliopsoas · massage ball · 1-2 min per side
• Standing Glute Contraction (with Hip IR) · bodyweight · 1-2 sets x 4-6, 5-10 sec
• Standing Slumpy Psoas · wall · 2-3 sets x 4-6 per, 5-10 sec
• Side-Lying Hip Extension ERE · bodyweight · 2-4 per, 10-15 sec activation holds
• Front Support Hip Flexion w/ Band · resistance band · 2-3 sets x 6-10 reps

What it concludes

• Standard static hip flexor stretches fail to restore strength and can over-aggravate the hip joint capsule and ligaments.
• Prolonged sitting in a slumpy, posterior pelvic tilt position shortens the psoas and leads to weakness and atrophy.
• Releasing the iliopsoas tissue before activation helps restore proper muscle range of motion and tissue quality.
• Standing glute contractions with internal rotation work the glutes and co-contract hip flexors in a neutral or extended position.
• Standing slumpy psoas exercises help dissociate hip flexion from posterior pelvic tilt and lumbar flexion.
• Side-lying hip extension with end-range expansion strengthens the hip extensors and flexors simultaneously in an extended position.