PSOAS - 6 Ejercicios Para FORTALECER El Flexor De CADERA (No Solo Estirar)

SUBSCRIBE TO MY FREE NEWSLETTER 👉🏻 https://fisioterapiatualcance.com/new... VIDEO OBJECTIVES 💪 Strengthen the PSOAS muscle with 6 progressive exercises, from shortened to fully stretched. 🎯 Change the paradigm: stop just stretching the psoas and start activating it forcefully. 🪑 Work your hips and flexors at home with minimal equipment (chair, resistance band, paper). 🧠 Understand why atrophy due to a sedentary lifestyle is the real cause of your groin discomfort. WHY STRETCHING THE PSOAS ISN'T ENOUGH If you think that stretching alone will relieve psoas discomfort, you're wrong. Consider this: we spend more than 7 hours a day sitting, with the psoas shortened but also INACTIVE. This inactivity leads to muscle atrophy, and with minimal effort, it enters a cycle of spasm and shortening. In 20 years of treating groin, anterior hip, and psoas pain, I've seen the same constant: people who only stretch find short-term relief but relapse because the muscle remains WEAK. The real solution is strengthening, not stretching. And it should be done from very shortened to very stretched positions to work the muscle through its FULL range of motion. HOW IT'S ORGANIZED 6 progressive exercises ordered from easiest to most difficult: EXERCISE 1-2: shortened psoas (most accessible). EXERCISE 3-4: intermediate range with added weight. EXERCISE 5-6: maximum range and eccentric (the most enjoyable and effective). Try the variations and stick with the one you can do WITHOUT pain and with good control. REQUIRED EQUIPMENT A stable chair. A resistance band (for one variation). A sofa or bed. A plate or sheet of paper to slide your foot on. EXERCISE 1 - SHORTENED PSOAS WITH CHAIR Stand with your hand on the back of a chair. Place your opposite leg on the seat (the exercise is easier with a low chair, more difficult with a high one). Stand upright, chest up. Focus on the working leg: lift it just 2-3 cm off the chair and lower it. Small range of motion, high intensity in the groin. 10 repetitions. EXERCISE 2 - PSOAS WITH DYNAMIC MOVEMENT Increase the range of motion and add dynamic movement. With your right leg (or the one you're working on), bend the opposite leg, keeping the working leg straight. Add small lateral movements to increase the challenge. 10 repetitions. EXERCISE 3 - PSOAS LYING DOWN Lie on your back on the floor or bed, with your head supported by a cushion or bottle. Increase the difficulty by working from a horizontal position. Follow the video instructions for proper positioning. EXERCISE 4 - WITH RESISTANCE BAND Stand with a chair. Add resistance with an elastic band, forming a circle. The tighter the circle, the greater the resistance. Stand upright, chest up, without leaning forward. EXERCISE 5 - Erect Psoas Stand very upright, chest up, looking straight ahead. Lean slightly forward with the elastic band, adding resistance. Intense work at the groin level. EXERCISE 6 - ECCENTRIC (THE MOST EFFECTIVE) The last and most enjoyable. We work the muscle eccentrically: the controlled and slow lowering phase that provides maximum stretch with a load. It is the most difficult exercise but also the one that produces the greatest adaptive change. HOW TO DOSAGE 🔁 3 sets of 10 repetitions of your chosen variation. 📅 At least 3 times per week. Ideally every other day. 💪 Only move on to a new variation when you can perform the previous one pain-free and with good control. ⚠️ If you experience sharp pain in your groin or hip, stop and move on to a different variation. 👉 If you want to focus on your hips with a comprehensive plan (mobility + strength + stability), I have a 7-day event: HIP WEEK with lifetime access to the recordings 🔵 https://fisioterapiatualcance.com/sem... #psoas #psoasexercises #hippain #lowerbackpain #physiotherapy This video is for educational purposes and does not replace professional medical evaluation. If you have severe groin pain, advanced osteoarthritis, an inguinal hernia, or any other medical condition, consult a specialist. Stop any movement that causes intense pain. TIMESTAMPS 0:00 INTRO - WHY STRENGTHEN THE PSOAS 1:16 EXERCISE 1 - SHORTENED PSOAS WITH CHAIR 4:12 EXERCISE 2 - WITH DYNAMIC MOVEMENT 7:46 EXERCISE 3 - LYING DOWN 10:21 EXERCISE 4 - WITH RESISTANCE BAND 12:01 EXERCISE 5 - STANDING UPRIGHT 17:37 EXERCISE 6 - ECCENTRIC 21:52 HIP WEEK 22:08 CLOSING