# The Real Fix For A Tight Psoas (Hip Flexor) Source: https://www.youtube.com/watch?v=48T77rsWcew Recap page: https://rapidrecap.app/video/48T77rsWcew Generated: 2025-11-10T13:31:36.609+00:00 --- ## Quick Overview The primary fix for a tight psoas involves exercises that create posterior pelvic rotation and engage the hamstrings and adductors to actively pull the pelvis back, counteracting the anterior pull often caused by tight psoas muscles, which commonly results in an imbalanced and asymmetrical posture. **Key Points:** - The psoas muscle often causes imbalances leading to an imbalanced and asymmetrical posture when tight, despite being commonly viewed only as a primary hip flexor. - Psoas contraction can cause the pelvis to rotate, leading to one side of the pelvis hiking up, which correlates with the psoas being tighter on the opposite side. - The solution involves two main actions: helping to pull the pelvis back on the side of the tighter psoas, and improving the ability to turn the pelvis towards that side. - A key exercise involves lying on your back with feet against a wall, maintaining a 90-degree knee angle, and focusing on keeping the whole foot flat while gently dragging the heels down the wall. - This dragging action, facilitated by hamstring and adductor engagement, lifts the tailbone off the ground, flattening the lower back, which addresses the rotational pull. - Perform 2 sets of 5 to 10 cycles of this heel drag, ensuring the low back stays flat and the neck/chin remain passively pointing toward the ceiling. ![Screenshot at 00:01: Visual demonstration on the skeleton model highlighting the deep yellow-colored psoas muscle and the red arrow indicating the rotational impact on the pelvis.](https://ss.rapidrecap.app/screens/48T77rsWcew/00-00-01.png) **Context:** This video addresses common issues arising from a tight psoas muscle, which is frequently misunderstood as only a primary hip flexor. The presenter uses a skeletal model to demonstrate how tightness in the psoas can lead to pelvic rotation, resulting in postural imbalances where one side of the pelvis appears hiked up due to compensatory tightness on the opposite side. ## Detailed Analysis The presenter argues that the psoas muscle's impact on posture extends beyond simple hip flexion; its tightness can cause significant pelvic rotation, leading to an imbalanced and asymmetrical stance where one side of the pelvis is hiked up. This often means the psoas on the opposite side is tighter. The correction strategy focuses on two goals: pulling the pelvis back toward the tighter side and improving the ability to rotate the pelvis toward that side. The main corrective exercise involves lying supine with feet against a wall, ensuring a 90-degree angle at the knees, and placing a foam roller between the mid-thighs. The key action is to gently drag the heels down the wall, which engages the hamstrings and inner thigh adductors to pull the pelvis backward, flattening the low back by lifting the tailbone off the ground. This movement should be performed gently, avoiding aggressive pushing against the wall. Perform 2 sets of 5 to 10 cycles, checking to ensure the low back remains flat and the whole foot stays in contact with the wall, while the neck and chin remain relaxed and pointed passively toward the ceiling. ### Psoas Impact on Posture - The psoas is more impactful than just a hip flexor - Tightness creates imbalance, causing the pelvis to rotate and hike up on one side - This rotation is linked to tightness in the psoas on the opposite side. ### Correction Goals - The solution requires two actions: pulling the pelvis back on the tighter side and improving the ability to turn the pelvis towards that side - Hamstrings are identified as key players in this corrective process. ### Corrective Exercise Setup - Lie on your back with feet against a wall, ensuring a 90-degree bend at both the knees and hips - Place a foam roller between the mid-thighs and maintain whole foot contact with the wall, focusing pressure on the heels. ### Execution of Heel Drag - Gently drag the heels down the wall, which activates hamstrings and adductors to rotate the pelvis back and flatten the low back by lifting the tailbone off the ground - Avoid aggressive movement; aim for a gentle turn. ### Reps and Focus - Hold for 2 sets of 5 to 10 cycles - Focus on keeping the low back flat and the neck/chin passively looking at the ceiling - Check in to ensure sustained flat back and balanced foot pressure. ![Screenshot at 00:01: Visualization of the deep psoas muscle \(yellow\) and its connection points on the lumbar spine and pelvis.](https://ss.rapidrecap.app/screens/48T77rsWcew/00-00-01.png) ![Screenshot at 00:04: Demonstration on a live model showing the resultant asymmetrical pelvic tilt when the psoas is imbalanced.](https://ss.rapidrecap.app/screens/48T77rsWcew/00-00-04.png) ![Screenshot at 00:07: Presenter pointing to the psoas muscle highlighted on the anatomical skeleton model, noting its role beyond hip flexion.](https://ss.rapidrecap.app/screens/48T77rsWcew/00-00-07.png) ![Screenshot at 00:15: Skeletal model illustrating the rotation of the pelvis and lumbar spine caused by psoas contraction, indicated by a red circular arrow.](https://ss.rapidrecap.app/screens/48T77rsWcew/00-00-15.png) ![Screenshot at 00:21: Presenter using a resistance band on the skeleton to mimic the attachment points of the psoas running from the lumbar spine to the femur.](https://ss.rapidrecap.app/screens/48T77rsWcew/00-00-21.png) ![Screenshot at 01:26: Setup for the corrective exercise: person lying on their back with legs against the wall at a 90-degree angle, foam roller placed between the thighs.](https://ss.rapidrecap.app/screens/48T77rsWcew/00-01-26.png) ![Screenshot at 01:48: Demonstration of the key movement: dragging the heels down the wall to lift the tailbone off the ground, indicated by a red downward arrow.](https://ss.rapidrecap.app/screens/48T77rsWcew/00-01-48.png) ![Screenshot at 02:17: Demonstration of the desired pelvic rotation effect, showing one hip moving up towards the ceiling and the other side moving away from the wall, indicated by red arrows.](https://ss.rapidrecap.app/screens/48T77rsWcew/00-02-17.png) ![Screenshot at 02:32: Trainer emphasizing the need for gentle execution during the heel drag cycles \(e.g., 2-3 out of 10 reps check-ins\).](https://ss.rapidrecap.app/screens/48T77rsWcew/00-02-32.png)