- Greetings greetings, Bob and viewers. - Hello. - We're gonna show you a therapy trick that's gonna help you relax that deep and sometimes
stubborn, psoas muscle. - I actually agree with you, Brad. - It is. Yeah. Wonderful. We've got 9.3 seconds. We'll get right back at
it. And Sam's here to help. ♪ Bob and Brad ♪ ♪ The two most famous ♪ ♪ Physical therapists ♪ ♪ On the internet ♪ - All right, Bob, before we
get started a little precursor. We need to talk about the pronunciation of - Psoas.
- of the psoas muscle. Now, I have heard a professional, - Right.
- Pronounce it as "so-ass." And I'm not exaggerating. We'll have none of that kind
of pronunciation on the show. - We're a family show. - It is a family show. Delete that. We will not say that. Okay. Also, people say "pa-soas." - Really? - Because there's a "P"
at the beginning. P-S. - Oh my gosh. - Yeah. We'll have none of that. That's mostly on cartoons, but anyways. So we'll just simply
call it the psoas muscle. - Psoas. - And the psoas muscle as Sam is so - Demonstrating here. - Yeah. See, he volunteered today. Watch out for the shoulder.
He's got impingement up there. - Yeah. - So we've got the psoas muscle
is actually a hip flexor. It makes the hip, or the
femur, bend up this direction. And it's interesting
'cause it actually connects - [Bob] To the back. Right.
- to the lumbar spine. Yep. The transverse
processes and it goes down. It connects to the lesser
trochanter of the hip and it allows this
movement when it flexes. It's not doing that all by itself. There are some other muscles, the ilium. And we won't get into the details, but if this muscle gets tight it can cause back problem
and back pain. Okay. Another thing that can happen
when this muscle gets tight there's something called
reciprocal inhibition. The opposite muscle, or the- - [Bob] Gluteus Maximus.
- Right. The antagonist.
- [Bob] Right. - Which is a gluteus maximus. That muscle can actually - [Bob] Shut down.
- Shut down. - [Bob] Right. - And it's called- What
is it called again, Bob? - [Bob] Um. - (chuckles) Gluteal...
- [Bob] Amnesia. - Amnesia. I almost forgot myself. So that actually, and that's just a term. So what we're gonna do is we're gonna use this whole concept to make the psoas work
for us and loosen up. So hold on. - [Bob] I find this funny. We couldn't remember gluteal amnesia - (chuckles) Amnesia. Yeah. Yeah, it's all part of the deal. All right. So what we want
is reciprocal inhibition to help relax the psoas muscle. So we're gonna contract
the gluteus maximus. And the way to do that,
Bob's already in position. It's simply hook in like this. He's gonna bridge, and right now he's
contracting his glute max. - So stretching the hip flexor - At the same time. Yeah.
- Right? - Exactly. So we're gonna
work that 10 repetitions. If you feel like that's getting too easy and you wanna actually get
more firing of the glute max you can go on one leg. So now he's gonna work
the right side only. And he's gonna work it like that. You can take this hand and
actually grab your glute maximus - And feel it. - Feel it contract. You get
some biofeedback that way. - A little strange. - Yeah. Well, but just don't
do it. People are in the gym. You know what I'm saying? But you can do it. - Yeah, spank myself. - (chuckles) Why, Bob?
Why? It's a family show. We're gonna get-
- All right. - FDC or or whatever is get after us. - Right. - All right. And we can add weight, right? - Yes. Yep. So you can put anything you- if you have a plate that
you use for your dumbbells or your barbell, or you can
have some dumbbells here like Bob's demonstrating. You could have one of your
children sit on your waist if they're two or three years old,. There you go. - That little more difficult. - Yep. It makes a difference. You bet. Okay. Good. Now we're gonna show you another option that I actually think works better for this when you get to
the point of being active. So hold on. Okay, Bob. Option number two to get
that reciprocal inhibition and to stretch that psoas is, you're gonna need either a
loop band, a large loop band, or you can take a regular tubular band and hook 'em together like this. - Sure. - So you essentially make a loop band. You do need an anchor point. You can use a staircase,
a handrail, bed whatev- - [Bob] Bed posts. - Eight wall anchors, which we use 'cause they work so handy. - Someone you trust. - Someone you trust, yeah. Yeah, We used to do that years ago. - Right. - Yeah. That trust part
was another big deal there. So anchor it one way or another. It's best if you're not to the floor, but anywhere in this area. You put it around your waist and now we're gonna
contract- oh, there we are. We're gonna contract those glute muscles as we do a hip thrust. Squeeze those butt muscles
together as tight as you can. That's gonna make the psoas muscles relax. And stretch back at the same time. You can put your hands
on those glutes and feel- - They sure are firing. - Yeah. That biofeedback
is really important. Now you can do that. I would do 10 to 20 of those. Relax. Maybe do another set. Okay. Now there's another,
especially if you're a runner or when you walk.
- Right. - You're having some hamstrings problems. - This is really functional, Brad. - It is. So when you walk or when you run, obviously one leg goes forward. So this muscle, the right glute, is gonna be working, hopefully. - Right. - And what we're gonna do is with this leg non-weight bearing, I'm using the stick to balance. Grab whatever you need to
balance, unless you don't- unless you have really good balance. Put your hand on your
buttocks and go forward and feel that glute tighten up. We're stretching the psoas. At this point,
- Right - while this is maximally
contracting, and do 10 of those. And we're gonna get that
psoas to automatically release because that's the way our body's wired. - And how has this worked
for your hamstring, Brad? - Right. We're talking about psoas, but the hamstrings is directly correlated - Right. - with this as well,
so it's been wonderful. - For some people they're overactive. - Yeah. - The hamstring. So this
gets a glute in play. - I got another video that actually refers - You're gonna do that? - Yeah, we're gonna do
that next, actually. - Oh, okay. - All right. Now after you've done either the bridging, the double leg stance hip
thrust or the single leg, then we're gonna go
directly after the psoas, and really get after it now
that it's relaxed ready to go. Hold on. All right. And now to
finally get after that psoas even more aggressively,
we're gonna do it kneeling. So we're working the left psoas only. - Am I good posture? - Yep. - So I'm gonna go ahead bend forward but why I do so I can
actually fire the glute. - Yes. So tighten it up. - I feel it. Yeah. - You feel that glute firing? - Right. - Maximal contraction.
- Yep. - And you're getting- You can actually stretch the flexor more aggressively this way. - Right. Exactly. - You may not wanna do this. Maybe you had enough
stretch the other way. - Right. - But it's- this is definitely the one
that's more aggressive. Make sure you do both sides. Even if one side's tight, I
recommend doing the other side just for maintenance.
Maybe not as aggressive - And you're gonna get buns of steel. - Buns of- yeah. It's a win-win situation. - All right. - The psoas is loose, the buttocks is- - Is tight.
- Tight. The life- - You can crack an egg it. - (chuckles) Yeah, we digress. Anyways.
- All right. - Good luck with your psoas. Not "so-ass." - Psoas? - Yeah, psoas. Very, very correct. Thank you so much.
