tight hips Archives - Fit & Bendy

How to Have a Strong Flexible Psoas for Healthy Hips

A strong flexible psoas muscle is fundamental to a healthy back and mobile, balanced hips. The psoas attaches all along the lumbar spine in the lower back then swoops down under your internal organs to attach to the top inside of the femur. It is the only muscle connecting the upper and lower body, and it has multiple jobs including spinal support and movement, hip stabilization, and internal rotation and flexion of the thigh.

The Iliopsoas

Despite its extremely important role in our mobility (the psoas plays a part in anything we do from the waist down) it is often neglected. Part of this is because the psoas runs deep under other muscles and guts, so it’s hard to touch it or have a strong awareness of what it’s up to. It’s also because sitting too much, as most of us do, makes the psoas squashed, weak, and tight.

The Consequences of a Tight, Weak Psoas

Many people have issues strengthening and stretching their psoas and experience some kind of sub-optimal consequences. If you experience back spasms (“throwing your back out”), snapping hip syndrome, SI joint pain, sciatica, or myriad other issues, it’s good to take a close look at your psaos health.

My own psoas was very unhealthy during my years as a dancer and contortionist. It was chronically tight, which I found extremely frustrating. I over-stretched it and it spasmed on a regular basis. It wasn’t until I learned how to feel my psoas, which took some concerted work over a period of months, and strengthened it, that I was able to finally get it to relax and my hip flexibility and back health improved.

How to Have a Strong Flexible Psoas

The routine in this video is basically the format that I used to create a strong flexible psoas. I progressed slowly. It took me many months to be able to move through the exercises that I show in half an hour. In the beginning I kept offloading the work to the other hip flexors (see this post on hip flexor anatomy if you want to know who they are).

So you may want to just start with the first exercise, the foot slide on an elevated surface, and stick with that until you have a sensation of where the psoas is and how to use it, then progress slowly at the pace that works best for you.

This is not the most glamorous, social media-worthy work but it has changed my life to have a better relationship with my psoas, and I hope it changes yours too.

Viva el psoas! Hail the psoas! Psoas forever!

Tight Hip Flexors? Try These Lunge Variations for Better Results

The humble lunge is a staple of flexibility training designed to target the front of the hips. With lunges, small details in alignment and positioning can make a huge difference in outcome, and we can use that to our advantage.

Understanding how lunge alignment emphasizes different muscles in the hips can help you target the muscles that really need the stretch.

Get to Know the 6 Primary Hip Flexors

First, let’s define our terms. There are multiple hip flexors, but six of them do most of the work and are our primary focus when we talk about stretching. These are the psoas, iliacus, pectineus, tensor fasciae latae, sartorius, and rectus femoris. To learn more about each of these muscles, where they live and what they do, please check out this blog post on hip flexor anatomy.

Once you know where your muscles are and how they work it’s much easier to delve into the mysterious habits of your own hips.

Find Your Square Lunge

Before tinkering with our lunge position, let’s start by finding a lovely, square lunge. The hips are square when both hip bones and the pubic bone are on the same plane, so the hips are not twisting, one hip bone is not higher than the other, and the pubic bone is not behind the hip bones. Your back leg should be coming straight back behind you, and your front leg straight out in front.

You can read more about square hips and why they are important in this blog post on square splits. And this workout video has some great basic lunges so you can get the hang of it.

I’m compelled to remind you (and myself) that doing square lunges means that you will not go as deep into the stretch. They may feel awkward if you are used to letting the pelvis do its own thing. If you like to arch your back or if your hips aren’t used to supporting this position, a square lunge could feel more like a workout than a stretch. It’s ok. Keep doing it anyway, it will get easier over time. I promise it’s worth it.

This square lunge gives a pretty even stretch across the front of the pelvis, not targeting any specific hip flexor but not leaving anyone out. If you allow the pelvis to tilt or twist or the back to arch you will start to skip some of the hip flexors (usually the tightest ones that most need the stretch). For you naturally bendy people this is especially important to keep your pelvis healthy. After years of extravagant over-stretching, this is now my pelvic theme song: Hip to Be Square…

Emphasize the Satorius and Rectus Femoris

The satorius and rectus femoris are the two muscles that cross both the hip joint and the knee joint. That makes it very easy to emphasize them in your lunge: just bend your knee. You can either do this in the traditional couch stretch, with your shin up against the wall, or by just reaching back and grabbing your foot and bringing it in towards your butt.

I don’t teach this lunge variation in my beginner/intermediate videos because it can be so hard on the knees, but there is a more gentle version of this stretch in the Happy Hips workout.

However you do it, please put some nice padding under your knee and stop if you feel any knee pain. And of course, keep those hips square.

Emphasize the Tensor Fasciae Latae

The TFL attaches to the outside front of the hip, so in order to emphasize that muscle you will want to externally rotate your back leg. The tricky thing here is to rotate the thigh bone but keep the hip bones square. For most of us, that means that the amount of external rotation will be quite small, so if you look back and the back leg has barely moved off center, don’t worry.

The front leg can externally rotate a little bit too, if that helps with the balance.

The TFL can be targeted a little more by shifting the pelvis slightly off center in the direction of the back leg, and leaning away from the hip. That means if my left leg is back and I am stretching my left hip, I will slide my pelvis slightly to the left and lean slightly to the right. No twisting in the hips though, both hip bones pointed straight ahead like headlights on a foggy night.

For you visual learners please check out the video at the end of this post!

Emphasize the Psoas and Iliacus (Iliopsoas)

These deep hip flexors are often both tight and weak because most of us sit too much, and these muscles hate sitting. When they work well, they are our most powerful hip flexors and stabilizers, but when they are tight they can lead to a very cranky pelvis, back spasms, and tight hips.

This lunge is one of my favorites because the iliopsoas difficult to target but terribly important. If this lunge variation feels challenging… yay! You’ve found something that could be very useful for improving your hip health.

To emphasize the psoas you will internally rotate your back leg. The front leg still comes directly forward and the hips stay square. Just like with the TFL lunge, the hips slide out to the side in the directly of the back leg, and the body leans opposite. Again, check out the video below for a visual.

Keep in mind that if your iliopsoas muscles are very tight, it might be challenging to get them to stretch. If you don’t feel a stretch, don’t be discouraged. Keep playing with the position, building the strength in the supporting muscles, and working into the lunge over time. When I first started it, this lunge felt like a lot of work with no payoff but it’s made a massive difference in my hip functionality over time.

The Sets and Reps for Lunges

A lunge is a mixture between a passive static and an active stretch. I do a million different variations to get the results I want in a particular session.

Lunges with the knee on the floor tend to be more passive, and unless you have knee issues I recommend these if you are just starting out with square lunges and lunge variations. An emphasis on static passive stretching and isometric contraction of the supporting muscles can be a very effective way to start to shift hip alignment.

I recommend doing all 3 lunges, 3 sets of 30 seconds each (9 lunges total on each side). Over time you can vary the number of sets of each lunge variety according to what your body needs most. For example I only do 2 sets of quad/sartorius stretching but 4 sets of iliopsoas stretching because that’s where I am most tight.

Feel the support from the butt muscles and torso muscles, building strength and control. Alignment is more important than depth. You can build depth over time but it is very hard to fix alignment once you are deep.

Happy hips come from consistent investigations into pelvic alignment and imbalances. The better you know your hips, the better you can tailor your training to your body’s needs.

Happy Bendings everyone!

4 Things You Can Do to Address Back Pain in Back Bends

Back bends can be a glorious part of your body’s movement practice. A healthy backbend feels great, benefits your spine, opens the front of your body, and can fill you with feelings of well-being. Plus it looks pretty.

Back bends can also cause back pain. The spine is a complex apparatus requiring care and understanding, and back bending puts a lot of pressure on the muscles, ligaments, discs, and joints. Proper preparation and technique in back bends can help you get the most out of your backbend without damage or pain.

Firstly, get to know your spine (you can get a nice overview in my Spinal Anatomy blog post) and what your spine likes to do. Everyone’s spine behaves differently, but most people feel their back bend in their lumbar spine.

If you take a photo or video of your back bend from the side, look at where you are bending and where you are sticky. Take special note if you have one spot that is doing the majority of the bending. In contortion we call this a folding back. Folding backs are particularly prone to wear in that one spot, requiring folders to focus extra hard on strength and technique.

With great flexibility comes great responsibility!

It is important to note that back bending should NOT be painful! A small amount of muscle soreness the next day from an intense back bending session is acceptable, but ongoing feelings of bruising, sharp pain, pain in the spine itself, feelings of being unable to bend forward after training, are all warning signs of over-bending. It is vital to take care of your back and address this pain, don’t push through it. Injuries from over-bending can be quite unpleasant.

For all you back benders out there, these four things are my guideposts for taking care of my spine while continuing to indulge my passion for backbends:

1. Warm up for Strength and Stability

Back bends require a thorough warm-up. My ideal back-bending warm-up includes:

A full body movement session to elevate body temperature
Waking up the core muscles especially the illiopsoas, transverse abdominus, obliques, and pelvic floor
Hip extension stretches and movements like lunges, back kicks, quad stretches that lengthen the front of the hips and energize the butt muscles
A thorough opening of the chest and shoulders that opens the pecs and diaphragm, prepares the shoulders for weight bearing in extension, and warms up the neck muscles
Movements that take the spine through all of its different ranges of motion including forward bending, twisting, and side bending before initiating the back bending
Starting the back bending with primarily active work (ie sliding into cobra, kneeling back extension, supermans, and other exercises where you lift into the back bend against gravity)

If you want to see some of my spine warm-ups please check out the FaB Video Club Membership or the free, shorter versions on my YouTube channel.

2. Extend the Hip Flexors before Back Bending

If you have a naturally bendy lower back, odds are that you also have tight hip flexors (see my blog post on Bendy Back/Tight Hips for more info). But regardless of your anatomy, consciously lengthening your hip flexors prior to and during your backbend works to protect the lumbar spine.

When the hip flexors are shortened the spine has a much longer journey to get to the same depth of backbend than it would when the hip flexors are lengthened. This places extra pressure on the lumbar spine, asking it to make a sharper, tighter bend.

If you’re having difficulty visualizing the difference please check out the video below to see the difference in action

Lengthening the hip flexors also inspires the butt muscles and pelvic floor to act as a strong base for the spine and it helps you use your illiopsoas muscles to support the lumbar spine.

Drawing of backbend with short hip flexors

Shortened hip flexors create more stress on the lower back in backbends

Extended Hip flexors enable more length in the lower back

3. Slow and Controlled Movement

I advocate for a warm-up that includes active backbends because as soon as we back bend from a vertical position it is terribly easy to just let gravity take your body down and lose control of the movement. This is never a good idea in a backbend.

In an ideal world, you should be in perfect control of your back bend at every stage of bending. This means you can go very slowly with no areas where you couldn’t stop, hang out, take a breath, reverse direction, and feel stable.

It is much harder to move slowly into a back bend than to move quickly but it will help you build the strength to keep you safe and make your backbends graceful. Train with patience, friends!

4. Move Your Spine in All Directions, Not Just Backwards

There are some coaches who advocate for avoiding during a back bending session.

Personally, I strongly advocate for incorporating strong twists and sidebends and even some gentle forward bending into your back bending sessions to give your back a break from all that compression. The muscles that we need for backbending are the same that we use in side, twist, and forward bending and the other movement can help to keep them dynamic and engaged.

Plus, I feel that if we are so deep in our back bending session that other movement becomes inaccessible we might be going too hard. I’ve seen too many back injuries over the years because of over-training and while it may feel like pushing hard will get you where you want to go a little faster, injuries really cramp your style and can take a long time to heal.

I particularly advocate for ending your session with these movements, especially forward bending, to decompress the spinal muscles and make space between the vertebrae.

I believe that back bends are not just fun and pretty, they are a range of motion that is natural to the human body and can promote our overall health and mobility. The difficulty is that they are not part of the movement repertoire that we learn in most fitness classes and back bending instruction is limited. They also challenge our nervous system and feel scary.

As a result many people experience back bends and painful and inaccessible. I’m hoping that with more information and a solid, patient practice you can find joy and pleasure in your spine’s natural extension.

Happy Bendings!

Got a Bendy Back and Tight Hip Flexors? Try this Short Workout

Five years ago I wrote a blog post titled The Curse of the Bendy Lower Back that laid out many of the difficulties facing people with a naturally bendy lumbar spine. One of the most unpleasant consequences is shortened, weak, painful hip flexor muscles.

This phenomenon has been well documented. In 1979 Dr Vladimir Janda coined the term “Lower Crossed Syndrome” to describe the postural condition where the back arches and the pelvis tilts forward. This results from and further contributes to tight muscles in the lower back and the front of the hips, and lengthened muscles in the abdominals and glutes/hamstrings.

At the root of the problem is inefficiency. Our bodies are designed to move from a stacked spine where the S-curve rests directly on top of a vertical pelvis and very little muscle is required to hold us up. When our spine is not neatly stacked the muscles and connective tissue have to work much harder to hold us up, resulting in angry, resentful, tight muscles.

In the case of the bendy lower back, the spine pulls the pelvis into a forward tilt (and sometimes the pelvis pulls the spine). This makes the back muscles have to work very hard to hold up our upper bodies, and compresses our illiopsoas, the largest and deepest set of hip flexor muscles. It also aligns us in a way that makes it our quadriceps muscles over work and makes it harder to use our abdominal muscles and glutes. Left unchecked over time this creates chronic postural problems, tightness, and pain.

I’ve had a pretty severe case of Lower Crossed Syndrome for most of my life. I do exercises every day to counter its effects and it has decreased my back and hip pain and increased my hip mobility. I’ve also seen these exercises help other people with the same issues, so if you’re in the same boat, perhaps they will prove useful for you too!

The video below contains specific exercises that I find useful, but here are some guiding principals that can help you design your own workouts and adapt your current workouts to make sure that you aren’t reinforcing your imbalances.

1. Know Your Dominant Muscles and Try to De-emphasize Them

For many folks with bendy back issue, the quadriceps muscles are bossy as hell. When designing your exercises, find ways to reduce input from the quads in favor of the illiopsoas, glutes, hamstrings, and core muscles. Basically, anyone but the quads. It may mean going lighter with your effort in order to find those quieter, shyer muscles.

2. Just Because a Muscles is Tight Doesn’t Mean it’s Strong

The back and hip flexors do not want to lengthen. They may feel tight as a bridge cable, but that doesn’t mean those muscles are good at contracting either. Often those muscles are just stuck at one length, not getting shorter or longer. When that happens, I recommend working on contracting the muscles first, before trying to stretch them. It is easier to make a muscle contract than relax, and once you get them to contract they gain some confidence and are more amenable to relaxing and stretching.

3. Just Because a Muscle is Long Doesn’t Mean it’s Weak

Those glutes and abs may be stuck in a long position, but that doesn’t mean they aren’t strong in a long position. When I was doing backbends all day my abs were very strong, they just didn’t want to get shorter. The key to making sustainable change was to get away from the crunches that I was used to and find exercises that forced me to use my abs when they were in a shortened position, with my spine in forward flexion. This resulted in lots of shaking, and some sustainable improvement in my bendy back issue. Putting a squishy ball or pillow under the hips for ab work is a great way to start.

4. Changing Posture is a Daily Practice

Posture doesn’t change overnight. It’s likely you’ve had this posture imbalance for much of your life so doing exercises once in a while isn’t going to make a noticeable difference. Changing posture and maintaining that change means doing exercises to address the imbalance almost every day, possibly for the rest of your life. But hey, at least you’ll always have something to do.

For my fellow hyperlordotic (bendy lower back) friends, I hope that some of these tips and exercises are useful for you. I know many of you may be dealing with back and hip pain, and all I can say is that there is hope for relief with consistent dedication to this small, undramatic, exercises.