Easy Fix Series - "Stuck" Low Back - Part 1 - Psoas скачать в хорошем качестве

Easy Fix Series - "Stuck" Low Back - Part 1 - Psoas

Sequence goes as such: 1) Either test your hinge via the broomstick test shown in video OR simply lay on ground and while in supine butterfly position go scanning with your hands for the insertion of Psoas on the femor. If it's sharp tender, your psoas is pissed off at you (holding onto too much tension). It can be hard to find the first time, it's about 1" away from private area. If psoas is sharp tender: 2) take a tennis or lacrosse ball and perform the self myofascial release of the upper portion of psoas. Start 1" to side of belly button, that's point one, work that as shown in video, before moving the ball down 1" and doing the same. Should be 3 points per side. Do on both sides. You are NOT rolling it around; simply apply light pressure to the area and mobilize the body above it. 3) now go back to supine, butterfly position, start with 45-60 seconds just resting the inner thigh tension you are going to feel. BREATHE. Now either have a timer set or work with 10-12 breathsper position and move the knees towards each other 1" only. Now try to hold that lightly and focus on the "tuning fork" type vibrations. It make take 1-4 of those 1" raises done in 45-60 second pauses to find those vibrations. Most people fight it, don't, just ride those waves; that's where the release is happening. If you go up on the next interval and lose the vibrations drop slightly back down and find it again. Once you've done 4-8 leg adduction raises drop all the way back down and just let gravity open your inner thigh back up. Go scanning around again for Psoas insertion and see if it's as tenders/sharp. it should not be. If it is, don't worry, just do this drill tomorrow and the next day until it improves.You've likely been harbouring tension/stress for a LONG time and it may take a few times to get things back to a norm. 4) Neutral Supine Posture Iso-Hold x 1 minute. Doesn't always have to be done after Psoas release; not a bad idea to do regularly other times in your day/week. Likely the people with psoas issues have postural issues pulling them from neutral into some extreme (lordosis, kyphosis, poke neck, etc). Sequence of this hold goes as such: feet flat on floor, knees bent, posterior tilt the pelvis (pull belly button towards nose) until the low back is entirely flat to the ground, next point the thumbs up to the ceiling (takes shoulder joint into neutral), next pin the shoulder girdle (rear shoulder) to the floor behind you (this is usually very challenging to keep held), lastly double chin so much your base of skull is on ground and you can peripherally see your cleavage (if you are very poke necked in posture 1} get off your damn cell phone so much and 2} do this more often). You'll likely feel frozen. Try to breathe through this for the time alloted. Over time you will work towards a more neutral spine posture and this will get easier. GIVE IT TIME!! I'll link part 2 when I get it done in relation to a "stuck" lower back because your SI Joint is locked up. Any questions just leave a comment And again: google psoas + stress. You'll be amazed the stuff attributed to a pissed off psoas.