Did you know that a tight psoas muscle can cause lower back pain? If you spend a lot of time sitting, like most people are, then your back pain could be caused by short and tight hip flexor – the psoas.
Don’t fret! You can learn how to self-manage this problem. When you understand the principles, it’s a rather straightforward process. You can learn how to do it yourself without too much hassle.
Today we’re going to review Unlock Your Hip Flexors by Rick Kaselj, M.S. (Exercise Science), B.Sc. (Kinesiology), PK, CPT, CEP, CES.
He claims that tight hip flexors cause problems of all sorts but is it true?
Read on to discover the truth.
To better understand the importance of this muscle group and the problems that it may cause you first need to learn what hip flexors are.
What are hip flexors and what they do?
Hip flexors consist of:
1) The Iliopsoas:
1.2. Psoas Major
2) Tensor fasciae lata
4) Rectus Femoris
5) 3 Adductors + Pectineus
Together these muscle groups flex the thigh. As you can see, there are plenty of hip flexor muscles. However, the most discussed hip flexor muscle group is the psoas major.
The psoas attaches directly to the five lumbar vertebrae. When the psoas gets too tight, it pulls the vertebrae forward which causes decreased hip mobility, discomfort and even pain in the lower back.
Why the psoas gets tight?
There are quite a few theories as to why the psoas gets tight, but the most common ones are:
1) Sedentary lifestyle. Right now you’re probably sitting. Take a look at your legs. Your thighs are in a flexed position, aren’t they? If your thighs are flexed, then your hip flexors – the psoas, in particular, is in a shortened position. Sit for a prolonged periods of time and your psoas gets tight.
2) The second theory revolves around the stabilization of the lumbar spine. Since the psoas attaches directly to the vertebrae it also stabilizes the lumbar spine.
If the transversus abdominis and the multifidus aren’t doing their primary job of stabilizing the spine, then the psoas has to do the work.
The transverse abdominis
If the psoas is overworking for other muscles, then it can get tight and grumpy. This second theory is also an answer to why sometimes when you only stretch the hip flexors, they don’t want to stretch at all and fire back with lower back pain. You have to do core exercises to strengthen the transverse abdominis and the multifidus.
Ok, so how do you fix this problem without the psoas backfiring?
If you have a sedentary lifestyle, feel discomfort in your lower back or even pain, you want to learn how to self-manage a tight psoas. To properly stretch and unlock your hip flexors you want to follow a specific exercise and stretching routine. It’s nothing too complicated but does require some effort.
Here’s a quick video of a common hip mobility stretch mistake.
The #1 Hip Mobility Stretch Mistake
What exactly do you get if you decide to invest in this program? Unlock Your Hip Flexors Review.
If you decide to invest in the Unlock Your Hip Flexors program, you’ll get a 63 – page pdf ebook that will teach you everything from the basic anatomy of hip flexors to the exact step-by-step routine. On top of that, you’ll learn about why and how sitting is killing you, and why static stretching alone isn’t the answer.
What I liked the most about the ebook was that it’s written in a clear and understandable language. Sometimes these experts use scientific jargon that is just incomprehensible for the average person.
Another huge factor that I liked about this program is the time efficiency. I didn’t have to spend an hour just to get going. Once I grasped the principles, it took me about 15 minutes to do the exercise sequence from start to finish. If you’re a busy person, this will be a huge relief.
What are the Pros and Cons of the program?
- You’ll get PNF Stretches, Dynamic Stretches, Fascia Stretches, 3-D Core Stability Exercises, Mobility and Specific Muscle Activation Exercises.
- You won’t have to spend a lot of time to learn and apply these principles. The whole routine takes roughly 15 minutes.
- You’ll get a highly targeted manual with greater depth about the psoas muscle and the effects of its shortening on your health and well-being.
- The Program Is Created by Practicing Injury Specialist.
- It’s very cheap (considering the value) and comes with a 60- Day Money Back Guarantee.
- You’ll get two extra bonuses – Unlock Your Tight Hamstrings and 7 – Day Anti-Inflammatory Diet.
- The Claim that a tight psoas will increase your belly fat is just plain ridiculous. There were other claims that seemed somewhat unbelievable.
- Once you purchase the main product there will be upsells that can cause some frustration if you’re impatient like I am.
Even though there are a few claims that sound somewhat dubious the program is legitimate and the exercise regime will benefit you if you have tight hip flexor muscles.
The overall consensus is a tight psoas can cause lower back pain and postural problems.
This program is for you if you have a sedentary lifestyle and want to learn how to improve your overall well-being.
I wouldn’t recommend buying it if you’re already hypermobile. But at that price point, (10 bucks) for me it was a no-brainer.