Psoas

I have a friend who got hurt during crossfit (big surprise).  Apparently her psoas muscle is weak.

 

Any suggestions on exercises to strengthen that?

 

What specific GB exercises help with that?

What was the injury, what exercise was she doing when it happened, and how was this diagnosed? All kinds of movements can strengthen the hip flexor so some background is needed.

 

- Chris

She was doing a deadlift.  On her second rep she realized she was injured and couldn't do it.  She's mostly self-diagnosed it because she's had trainers in the past tell her her psoas was weak, and she can feel where the pain is at.  I don't think it's the psoas itself, it's right below.  She feels pain right above her sacrum, right below where the psoas connects to the vertebrae.

Not sure what constitutes "injured" in this case, but a good PT would be somthing she should definitely look into. If she wants to go it alone to start understand that her psoas may be weak, but the injury was most likely a result of being tight in the psoas and thus overextended in the lumbar region. I would start with some good hip flexor stretches followed with some sitting knee lifts (sit down in a chair w/ feet flat on floor then lift one knee at a time as high as possible). That should get the ball rolling in the right direction and give her some info for when she sees the PT.

 

- Chris

Kit Laughlin's work for the psoas is excellent.

 

Yours in Fitness,

Coach Sommer

Manual muscle testing is required to make an accurate assessment. She should see a professional for this.

Edit: Didn't see Coach's response. Kit's work is really good, I highly recommend his materials.

Sweet.  Thanks for the answers and recommendations.