How To Un-F*ck Your Psoas & Hip Flexors, by Conor Harris on YouTube. 2 min 43 s.
- Video length
- 2 min 43 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Lie on your back with knees bent and feet flat. Rest your hands on your lower ribs and take five slow breaths, letting the belly and the back of the ribs expand.
Do five to eight crocodile breaths: breathe in through the nose for four seconds, feel the ribs widen sideways and into the floor, then breathe out for six seconds.
Pull one knee toward your chest with both hands and hold for 30 to 60 seconds while breathing slowly. Swap sides.
Set up the couch stretch: kneel with one shin and the top of the foot against a couch or wall, other foot flat in front, torso upright.
Tuck your pelvis under so the lower back flattens, squeeze that glute, and hold for 30 to 60 seconds per side. Keep breathing.
Add a contract-relax: press the back knee gently into the couch or floor for five seconds, then relax and sink a little deeper. Repeat three times.
Finish with 10 to 15 glute bridges: lie on your back, feet flat, drive through the heels and lift the hips until the body forms a straight line from knees to shoulders.
Stand up and walk for a minute, then check whether your front hip feels looser and your lower back less arched.
Tips and common mistakes
Keep the ribs stacked over the pelvis; if your lower back arches, you have gone too far into the stretch.
Stop at a strong stretch, not sharp pain, and back off straight away if you feel tingling or numbness down the leg.
Do the routine most days rather than one long session, since hip flexors tighten again quickly after sitting.
Follow the stretches with glute work so the hips have support at the back as well as length at the front.
Questions
How often should I do this routine?
Once a day works well, and a shorter round after long sitting helps too. Give it two to three weeks of near-daily practice before judging the result.
Should stretching the psoas hurt?
No. You want a firm pull at the front of the hip and thigh, not a sharp pinch. Ease off if the stretch feels sharp or sends tingling down the leg.
Can I do this before a run?
Yes, but keep holds shorter, around 20 to 30 seconds, and pair them with glute bridges. Save the longer holds for after your run or later in the day.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
