Many people can have tight and dysfunctional iliopsoas muscles. This happens from bad posture or ergonomics in our daily life. I use to term “notoriously tight” because a tight, weak, and/or dysfunctional iliopsoas is coupled with back pain. An article in Dynamic Chiropractic states, "Any and all defects of the spine and the hip joint structures should be evaluated in terms of disturbance of function of the iliopsoas." (1) Iliopsoas Anatomy and Function The iliopsoas is a group of muscles mainly used for hip flexion. The Psoas, two muscles within this group, originates in front of (anterior to) the transverse processes of the T12 to L5 vertebrae and inserts into the lesser trochanter of the femur. (2) Simply put, it starts on the lumbar spine (as well as the last thoracic vertebrae) and connects into your upper thigh. Its predominant function is for hip flexion (bringing your knee to your chest) but, also aids in bending and twisting the trunk, as well as stabilizing the spine. The Iliopsoas and it's Effect on the Body The iliopsoas and specifically the psoas, plays a major part in core musculature. Early in my career instructors emphasized the importance of looking for tight iliopsoas and stretching it. This was pretty easy to spot and to test for, but it wasn’t until a couple years later I found out first hand the problems this can cause. Back pain, sacroilliac dysfunction, degenerative disc disease, groin pain, scoliosis, and more are the result or cause of tight/dysfuncitional iliopsoas muscles. (1)(2)(3). A dysfunctional iliopsoas can even cause pelvic discomfort, bowel dysfunction, burning in the thigh, groin, labia/testicle, and almost always mal posture.(3) I personally experienced some of these common symptoms like back pain sacroiliac pain, and mal posture. I even experienced intense less common symptoms that many doctors could not explain. Read more on Jerry’s experience with psoas dysfunction. The solution to some of these problems may be complex and need much further care, but you can stretch the iliopsoas and specifically the psoas to help you with rehabilitation, post-rehabilitation and injury prevention. It is an easy and simple stretch, but there are some key points to focus on.
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We are now fully emerged in the Holiday season which means the Holiday treats are all around us. Although the Holiday season is filled with excessive food and many parties, there are only a few actual days of celebration in the season. This means you still have time this month to be “good”. Think of all the days from now until the next Holiday. Chances are you have one, two, or even three weeks until the next big holiday event. This leaves many days before and between Holidays to eat healthy and workout. If you make these days count, then parties, family get-togethers, and feasts will make little impact on common weight gains this season.
It’s All About Maintaining this Time of Year Let’s face it, the Holiday season is a near impossible time to lose weight. Unless you sit at home during each party, leave early at family get-togethers, and yell at everyone who offers you a holiday treat, you probably won’t be losing 10 pounds this season. Basically you would have to be Mr. Grinch to lose weight during the Holidays. With many Holiday events coming up, it is a personal victory just to maintain ones weight. This however still takes work. Here is a sample holiday events calendar with various parties, family functions, common holidays, and yes, your workouts. |
AuthorJerry Yuhara, CPT, CSCS, CMT #75123 Categories
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