Tight Psoas and S.I. Joint Exercise Routine * How To Fix *
This video will help tight psoas muscles and S.I. joint pain with easy exercises you can do at home. The content was created for a Caroline Jordan Fitness Youtube subscriber, who wrote me a message asking for help with a tight Psoas, her S.I. Joint, and her thoracic spine. I hope this video helps her and I hope if you need it, it helps you too!
Anyone who has suffered from S.I. Joint pain knows that it can be a real pain – in the back, in the hip, and even down the leg. It can make day-to-day activities such as rolling over or getting in and out of a car difficult, and it can lead to pain while training if you’re not in tune with how to exercise properly without further injuring your SIJ.
What is the psoas muscle?
The psoas muscle, formally called the psoas major, is a very important core muscle. The psoas attaches the lumbar vertebrae to the lesser trochanter, near the head of the femur.
The psoas muscle is often grouped together with the iliacus muscle, and together they’re referred to as the iliopsoas.
What are the symptoms of a tight psoas muscle?
You may have heard of “iliopsoas syndrome.” That’s just a convenient way to refer to the symptoms that often result from chronic tightness in the psoas:
- Tension and pain in the lower back, hips, buttocks, pelvis, or groin
- Lower back spasms
- Snapping hip syndrome
- Radiating pain down the leg
- Sciatica
- Lumbar disc problems
- Limping
- Functional leg length discrepancy
- Idiopathic scoliosis
- Hyperlordosis
- Instability in the core of the body
- Limited flexibility in the lower back
Why does the Psoas muscle get tight?
In addition to overuse (like athletic training) and limited movement (like sitting down all day), physical and emotional trauma have been linked to psoas tension. Its pretty safe to say most people in todays sedentary culture have a tight Psoas muscle!
FIRST: always be aware of the state of your pelvis and anything you might be doing to contribute to an imbalance. Example: driving, sleeping on one side, holding a heavy shoulder bag on one side, etc. There are so many lifestyle factors that can throw your pelvis off. Be aware of these things and work to fix them!
Tight Psoas and S.I. Joint Exercise Routine
Stretch Exercises:
- Hip flexor stretch
- quad stretch
- Internal and external rotation
Strength / Stability Exercises:
- Isometric Pelvis reset – move legs opposite hold for 5 seconds on both sides. Then hold fists in between legs and squeeze. Repeat.
- Bridge with pillow squeeze
- Hold thighs outward squeeze
- Deadbugs
Always consult your doctor to assess sacroiliac joint pain and choose appropriate exercises for you. This video does not substitute medical advice.
Tight Psoas and S.I. Joint Exercise Routine Video
If you liked this video and found it helpful, be sure to hit LIKE, subscribe to the channel, and share this video with someone who could benefit from this upper back pain routine too!
Here to help you use movement as medicine and feel your best,
Caroline
Other things to check out:
- Neck pain relief. Neck and shoulder stretching routine.
- Hamstring exercises. At home routine.
- Pain meditation. Guided practice for pain relief, injury, illness, negative thoughts.
Hurt Foot Fitness Coaching Program
Hip and Hamstring healing e-book
Full length, downloadable workout videos here.
You can also contact me for virtual coaching and then we can do workouts together on your own schedule 😉