It’s so easy in our busy world to constantly be thinking about something other than what you’re doing.

To distract yourself with social media or news stories.

To text a friend instead of talking with the person in front of you.

To worry about tomorrow, or that time last week when you did or didn’t do that thing…

It’s all part of the emotional disjointedness of modern living. But when you’re not mentally present in each moment of your life, when your bodies are here but your thoughts are anywhere else, then you’re missing your true potential.

➡️ 𝗬𝗼𝘂’𝗿𝗲 𝗻𝗼𝘁 𝗯𝗲𝗶𝗻𝗴 𝘁𝗵𝗲 𝗳𝗿𝗶𝗲𝗻𝗱, 𝗽𝗮𝗿𝘁𝗻𝗲𝗿, 𝗽𝗮𝗿𝗲𝗻𝘁 𝗼𝗿 𝗰𝗼𝗹𝗹𝗲𝗮𝗴𝘂𝗲 𝘆𝗼𝘂 𝗰𝗼𝘂𝗹𝗱 𝗯𝗲.

➡️ 𝗬𝗼𝘂’𝗿𝗲 𝗻𝗼𝘁 𝗲𝗻𝗷𝗼𝘆𝗶𝗻𝗴 𝘁𝗵𝗲 𝗯𝗲𝗮𝘂𝘁𝗶𝗳𝘂𝗹 𝗴𝗶𝗳𝘁𝘀 𝗿𝗶𝗴𝗵𝘁 𝗶𝗻 𝗳𝗿𝗼𝗻𝘁 𝗼𝗳 𝘆𝗼𝘂.

➡️ 𝗬𝗼𝘂’𝗿𝗲 𝗻𝗼𝘁 𝗻𝗼𝘁𝗶𝗰𝗶𝗻𝗴 𝗰𝗵𝗮𝗹𝗹𝗲𝗻𝗴𝗲𝘀 𝗮𝗻𝗱 𝗼𝗽𝗽𝗼𝗿𝘁𝘂𝗻𝗶𝘁𝗶𝗲𝘀 𝘁𝗵𝗮𝘁 𝘆𝗼𝘂 𝗰𝗼𝘂𝗹𝗱 𝗯𝗲 𝗮𝗱𝗱𝗿𝗲𝘀𝘀𝗶𝗻𝗴.

If you realize that you only get today – that yesterday’s gone and tomorrow isn’t promised – then you can try to focus even more narrowly on each present moment. Here are some ways to do it.

✅ 𝑩𝒓𝒆𝒂𝒕𝒉𝒆: Nothing brings you back to the here and now like closing your eyes and taking three deep breaths. You don’t have to stop at three.

✅ 𝑮𝒐 𝒅𝒆𝒆𝒑𝒆𝒓. You can meditate, use an app to help you focus, or practice yoga.

✅ 𝑼𝒏𝒑𝒍𝒖𝒈 𝒇𝒓𝒐𝒎 𝒔𝒐𝒄𝒊𝒂𝒍 𝒎𝒆𝒅𝒊𝒂. Nothing takes you OUT of the here and now as quickly. Plan times each day to catch up and scroll. Set notifications for anything that’s important. Otherwise, forget it.

✅ 𝑻𝒉𝒆 𝒏𝒆𝒘𝒔, 𝒕𝒐𝒐. The advent of 24/7 news makes you anxious that you’re missing out on something important. Or that everything’s going to come falling on your head. Like social media, the news business benefits from your continued watching. You do not.

✅ 𝑬𝒙𝒆𝒓𝒄𝒊𝒔𝒆 𝒓𝒆𝒈𝒖𝒍𝒂𝒓𝒍𝒚. And purposefully move on those days when you’re not actually exercising. A 15-minute walk on your break can clear your mind and bring you back to the present.

✅ 𝑷𝒓𝒂𝒄𝒕𝒊𝒄𝒆 𝒈𝒓𝒂𝒕𝒊𝒕𝒖𝒅𝒆. Write in your journal each day a few things for which you are thankful. Express gratitude every day in some way large or small. Smile at someone; everybody needs that.

✅ 𝑺𝒆𝒕 𝒃𝒐𝒖𝒏𝒅𝒂𝒓𝒊𝒆𝒔 𝒂𝒕 𝒘𝒐𝒓𝒌. That might mean pausing between tasks, turning off your phone at night, or declining to take on more than makes you comfortable. 

✅ 𝑭𝒐𝒓𝒈𝒆𝒕 𝒎𝒖𝒍𝒕𝒊-𝒕𝒂𝒔𝒌𝒊𝒏𝒈. Some people insist it’s the way to go, but it can also keep you from doing your best on the task at hand.

✅ 𝑭𝒐𝒄𝒖𝒔 𝒐𝒏 𝒘𝒉𝒂𝒕’𝒔 𝒓𝒊𝒈𝒉𝒕 𝒊𝒏 𝒇𝒓𝒐𝒏𝒕 𝒐𝒇 𝒚𝒐𝒖. What do you see? What do you smell? Do you taste anything? Is your mouth moist? Are your feet touching the ground?

Some people say they get frustrated with these kinds of focus techniques because it’s hard to STAY focused. And they’re right. In fact, it’s IMPOSSIBLE to stay focused. Our minds are always wandering – and that’s OK. Don’t fight it or get distressed.

Just do what you can to bring yourself back to right here, right now. Over and over. It’s an endless task, and there’s something profound and reassuring in that, since the next moment inevitably replaces this one. This is an exercise to stay present in your life. And like all practices, it takes time, but it also gets easier to do as you go along.

Just breathe. Take it easy. And pay attention. You’ll get the hang of it in no time.

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The key to transforming your life is to make conscious choices. These conscious choices help you manage stress and lead a better life. Check out this video on some great tips and reasons why and how to take your life head-on.

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Anterior pelvic tilt, or duck butt, is a postural problem that can lead to a lot of physiological issues, especially in your lower back. Anterior pelvic tilt disorders require understanding why you have the anterior pelvic tilt and corrective exercises for anterior pelvic tilt. Tune in to find out both.

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Anterior pelvic tilt, otherwise known as duck butt. Now as funny as that may be, the anterior pelvic tilt is actually not funny. It’s a pathological posture problem that can lead to a lot of issues. So if you’re interested in finding out more or you have an anterior pelvic tilt, they want to see what can happen with one and how to get out of one. Then stay tuned. How you doing? I’m Ekemba Sooh. I’m a Soma therapist and a Soma trainer, and I’ve been in this field for almost 30 years and I had an interior pelvic tilt and it was one of the main causes as to why I got an L 4 L 5 disc bulge and sciatic pain on my left side. But nowhere along the process with the trainers and athletic trainers before the injury or the doctors and therapists after the injury, did anybody bring up that?

That’s the reason why I had it. That’s because all these people are symptom-based professions. They want to cure a symptom, not the cause. The cause. One of the causes was the anterior pilic tilt. I was even taught to squat by sticking my butt out and looking up to keep myself nice and tall. I was taught that it’s totally stupid. So I want to talk about this topic and more in a holistic fashion because it’s not just about the symptom or the one little goal you have, it’s about holistic the cause. What contributes to all the things that you want to accomplish in your life. So if you want to hear more, subscribe, if you’d like the video, give me a thumbs up and share with your friends. An anterior pelvic tilt is when your pelvis tilts forward more than normal and stays there. So your pelvis is naturally tilts forward, kind of dally forward and down.

Normally an anterior pillow tilt is if it gets pulled too far forward and can’t pull back, back to normal. The most stable position we have for our pelvis is quaded hands and knees on all fours. But since we have to be biped walk around our feet that a pelvis is always going to be in that slightly tilted forward position and even without an anterior pivot tilt, the forces for my body ascending, descending and intrinsic forces accumulate more down toward the lower back top of the pelvis. It isn’t bad if everything’s in place doing a job. It’s bad if it becomes pathological like an anterior pelvic tilt. Our body was designed to allow forces to attenuate, to disperse as we move around in life. So when we’re walking, taking steps or reaching over to grab something or the forces from gravity come down to us where somebody bumps into us, those forces that happen whenever we do things should move through our body in a pretty fluid way.

It’s called tensegerity. Tensegerity is by Buckminster Fuller who is an architect. And then a bunch of really smart people saw that tensegerity was also the body and they said, okay, this is biotensegerity. So that’s what we are. So that allows us to disperse the forces properly. You can see here in this shot that tensegeruity has a bunch of wonderful things that it can accomplish. It’s very effective structure to use, not in our body but also in architecture. But the main one I want to talk about here, which applies to this video is that the load produced on the structure is distributed throughout the structure. A tensegerity structure. Our body will continue to function even if part of this structure becomes compromised. So I can have one little part of my soft tissue become tight, weak, or stupid, and my body will continue to move.

It’s called compensation at the beginning. Compensation’s not a bad thing. It allows our whole body to continue to move. When one part’s not taken away, we we’re not a Christmas tree light. We don’t take one out and all thing shuts down. We can still move. So that’s great, but it’s not great because you continue to move so you think, eh, nothing’s wrong, but it is right. And now over time that compensation accumulates then activates another area to go down, then another area, then another area you’ll keep moving, but eventually the accumulation of compensations will become pathological and permanent. Let’s take a beat here so you can digest all the information I gave you and check in. Do you have anterior perfect tilt and if so, what are you doing for it? Just let me know in the comments. Now I want you to stay tuned because if you’re not doing anything for it, I want to let you know what could possibly happen and then let you know what you could do to get yourself out.

An anterior pelvic tilt in general is caused when the muscles in front of the pelvis, the cell as and all its hip flexor friends pull the hips, the ileum too far forward in conjunction the muscles in the back, the glute max, your back muscles, your hamstrings are either too weak or too tight or combination two that caused your pelvis to move forward. It’s generally caused, it’s generally a progressive thing, excuse me, and it’s caused by sitting down too much and not doing anything about it and a bad structure and gravity line, meaning you can’t hold yourself in place in your four degree cone. And generally if you lead too far forward it starts to cause that. But there’s also a genetic component. Some people are born with their butt sticking out more just in general. Well now for you it is not going to be a slow progressive thing.

It’s going to go quicker because you’re already going in that direction just from birth. You have like a genetic thing. So you have to have more intention placed to not go really pathological. So if you end up in this anterior, if it tilt whether they’re fast or slow, you can put yourself in a bad position. So now those forces I talked that should go through your body attenuate. Nice thing. They start to accumulate more at that area, namely the lower back and SI joint and pelvic area and hip area. They start to go there and they start to produce more force and stay, which means you lead to a bunch of bad things. I’ll give an example. So if I have that interior pelvic tilt and my pelvis is tilting forward while on the top of my pelvis connected to my sacrum, which is part of the pelvis is L5.

L5 stands for lumbar fifth. The lumbar is your part of your spine. So I’ve taken that part of my spine and it goes forward. Now, when it goes forward more, right, it’s going forward more than normal. That means it’s out of place. But because L 4 is above it, then L3, then L 2 and L1, they also go with it. But then because your body doesn’t want to fall down, they overcorrect themselves by coming backwards. Now you have lordosis. So lordotic curve means you have a good lower back. Lordosis means it’s a pathology. Now you have, well now you should have had a bunch of nice spaces between your joints. Now you don’t. They should have been sitting on each other a certain direction, but now they’re not. That’s going to leave the door open for stuff like a disc bulge, a herniation, a prolapse, some arthritis at the joint or in your facet joints, stenosis, what else?

Fun things. More fun things relate to your spine because you have an anterior pelvic tilt and because you’ve taught your body to do that, because you’re either teaching yourself consciously or subconscious or unconsciously, you’ve taught it unconsciously to be that position, it’s still learned to stay there. Now all those tendons, ligaments, muscles, they’ve been taught to do bad things. So now they’re having bad education and they’re going to keep doing that bad education unless you retrain it to do something different. It’s imperative that you train the muscles and the tendons and ligaments. It’s imperative that you tell ’em to do something different because the structure of our body dictates how well you function. Function obviously means how well you move around in space, but it also mean a lot more. So with this anterior pivot tilt, you can also end up with hip problems. You can end up with visceral problems in your pelvis. You can have problems having intercourse, voiding your system, a bunch of urethra type stuff. All that is within your pelvis. And if I put my pelvis out of place, who knows what’s going to happen. It depends on your weakest link. Probably better idea not to wait to see what happens if it’s out of place. Probably better to start training that system to go away. So what do you do? Well, keep it basic. If

Those in the front of the pelvis are too tight, you stretch ’em. If the muscles in the back are too weak and too tight, you strengthen and stretch ’em. But you don’t just do it with the muscle. Your body doesn’t work as a collection of muscles just operating independently. They operate together via the fascia that connects all of our body. So we train something. So let’s say I want to stretch my SOAs. I want to stretch my SOAs because it’s part of my hip flexor complex that also attaches to leg into my spine. Very important muscle. I’m going to have a video on it. I think last week I did very important muscle. So I’m going to stretch that SOAs. I’m going to stretch it to elongate it, but I also want to stretch it with all the fascia connections. If I just work in that muscle and I don’t work in the fascia, it might feel good, but then the next day your body goes back to the same position.

It was because you haven’t trained the fascia, which is part of the intelligent part of the body to do something different. So you have to stretch the SOAs and all the hip flexors and maybe even strengthen ’em. Maybe they’re weak. You have to strengthen fascially those back posterior muscles and then stretch those back muscles. Fascially. It’s impaired that you do this in a holistic manner. If your body functions as one, you need to train it as one. The best techniques I’ve found so far are osteopathic etiology exercises, right? So they take the segmental muscle, say the SOAs, they go, okay, I’m going to train or stretch the SOAs. But they also think, okay, it’s attached these things. So there’s a posture for each position to make sure that it’s working. The muscle and the chain by far so far in my 30 years the best.

So if you are in your twenties or thirties, I implore you to start something like this. Now, I wish I had done this back in the day. I had to wait until I got hurt, until I found something like this. Had I done this back in the day, like I hope you do. And I continued to function at my highest level while preventing myself from getting injuries. You see, when you do this type of program, you keep your structure in place, which means you prevent injuries, but you also increase productivity, which means you can work harder, you can lift more, run faster, do jumpy jacks, whatever, flips more. It doesn’t matter what you want to do, ski better. You can do it better and more effectively because it’s structure. Your body is more aware, it’s more balanced, it’s stronger, it’s more flexible. Everything’s working as one’s very, very effective. If you haven’t done this in your forties, fifties, maybe sixties, even seventies, and you have a pathology and anterior pivotal tilt in this case, then this needs to be your main program because until you bring that back into place, you’re compromising your body because we’re only as strong as our weakest link and relative to this

Video, the anterior pelvic tilt is the weakest link and whatever happens from that. So exercise is the number one way to do this. Not general exercise, not going to whatever, whatever. And just doing basic squats and pull-ups and pushups and or yoga and Pilates is specific exercises that can be used in conjunction with whatever program you want. So the best exercise I’ve found, like I said, are osteopathic type exercises. If you want to learn more, then I’d be happy to help. You can join my private Facebook group. You just click on the link in description, answer some information, agree to the rules and you’re in. And now even an interactive way to interact with me to ask questions, to see my little mini trainings, masterclasses, my big trainings where you participate with me in theory and also in exercises. Great way to do that or I have a free ebook is how to Get out of Paying, get Mobile and Live the Life of Your Dreams.

There’s four steps to that. Again, in description, just click on it, put in your information, you get instant access, or you can reach out to me personally by using the description. I always do that by using the link in the description that goes to my calendar link. You can choose a time that works for you and we can talk. So I hope this is helpful. Again, if you like this, please give it a thumbs up. It tells YouTube that it’s good and lets other people see it, and then also share it. And don’t forget to subscribe. Take care.

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The iliopsoas muscle, or psoas, is a really important muscle that can also cause a lot of problems. Illipsosas can cause bursitis pain, hip pain, pelvic dysfunction and low back pain. And just looking up iliopsoas stretches or iliopsoas strengthening exercises wont give you the full view of what to do. So tune in to learn more about the iliopsoas muscle and how best to work with it.

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Is your iliopsoas, or some people just call it the psoas, tight or weak and causing you issues? Chances are, if it is, what’s traditionally given to people and what you find on the internet, which is basically the same thing, is not the most effective. I want you to stay tuned because the psoas, iliopsoas is much more complex than you think, and so a lot more can be done to it than what’s traditionally given to you. Greetings, I’m Ekemba Sooh, I’m the owner of Solcore Fitness and I’m a Soma therapist and Soma trainer, and I’ve been in this field for about 30 years.

Within that 30 years, like 17, 18 of them, I’ve been studying underneath the osteopathic model. Once I started to study under this model, I realized there’s much more to the body than what’s traditionally being shown to people. There’s a lot more different directions the muscles go, a lot more connections that we’ve ever seen, which means there’s a lot more ways to work with the body. It’s called holistic. Everything is interdependent and interconnected. We want to think about how the body functions so we can train it and treat it best. That’s what I talk about it in this channel, holistic. If you want to hear more about this, then subscribe to the channel. If you like this video, please give a thumbs up. It tells the algorithm that it’s good so more people can get benefit to watch it and don’t forget to share it with your friends.

The psoas muscle is actually called the iliopsoas muscle. Iliac is a part of it. There’s a bunch of different attachments, not just from your hip into your spine, there’s a lot more. You have a psoas part which is attached to three places. You have your lesser trochanter, and then you have at the middle of the spine at the body we say anterior medial, anterior meaning front medial means middle, and then you have the posterior meaning back and lateral to the side. That’s three. Then you have an iliac portion, which is in the hip. You have a minor part toward the down low and a major part up high, and then you have a little tiny muscle or even there’s a ligament called your psoas minor.

So you can see there’s a lot of different places that you can work with and the psoas has a lot of different jobs. Those jobs need to be performed properly. It can’t be performed properly if it’s tight or weak. So you may have things like an overarching of the back. You may have also your pelvis moving forward. You may have compression of your spine. You may have your hip moving in bad place like external or internal rotation. It could throw off a lot of things. In the osteopathic model, we say the psoas is a true tensegrity muscle because it connects the leg, the hip, and the spine. It connects all three. That’s why it’s super important. Now, when you search around for the psoas, you find more basic information anatomically and you may find some interesting information about spirit and stuff. I can’t talk about that. I’ve never studied about it. I guess it’s true.

I’m here to talk about more of the physiological components of the psoas. It’s really good to know the different places the psoas goes just like every muscle, they go a lot more places than people really think, because if I know which way muscle goes, I know which way I can strengthen it or stretch it because I want to see where the fibers go. Okay, the fibers go here. Whether I can go this way to strengthen it, I can move away from it to stretch it at a basic level. If it has these different attachments, then you need to think about the different places it attaches to and the different ways that the muscle fibers go.

But it’s more important to think about the muscle in terms of Hill’s Muscle Model. Hill’s Muscle Model says you need three components. You need the muscle, you need the fascia, you need the ligament or joint. You need these three aspects to work properly so it functions properly. It’s not just about working the muscle. In all muscles you have an epimysium, a perimysium, and an endomysium. Those are fancy names for fascia that goes between the muscle fibers and muscles. Those muscle fibers and muscle fascia go out toward the outside and connect to the muscle ligament. That ligament generally connects to a bone, but it’s not the bone, it’s the periosteum. Again, another fancy name for the fascia that surrounds the bone, which means if those layers of fascia go out to ligaments, which connect to the fascia and the bone, that means it connects everywhere, and that’s what your fascia does. It connects everywhere. Like you have one fascia that connects a thousand different places like a spiderweb.

When you think about the psoas, you think, oh, well, if it connects in that chain, then that chain must be down to the leg, up to the pelvis, and up to the spine because those are the three components of the psoas. The fascia iliaca, again, another fancy name for fascia, that surrounds all that connects to a lot more. Most importantly, it can connect to pelvic fascia. If you have a tight muscle, a tight psoas, you can have pelvic issues. It connects to the spine, but also connects to very importantly all the internal organs [inaudible 00:05:23], which means, again, if you have a tight or weak psoas, yes you have a tight, weak psoas, but you can also have some visceral problems. That’s the most important part and that’s the way to view this holistically.

Are you struggling with psoas or iliopsoas issues? Well, what are you doing? Let me know in the comments. I’d love to have a conversation with you and I want you to stay tuned and I’ll go through what people traditionally do for the psoas and what I feel is a little more important to do. A big thing people do is when they have psoas issues is they think they have to go straight to stretching, that’s not totally true and I’m going to get to that in a minute. They think that because it feels tight and it could be, but it could also be weak. If you look on the interweb, the big thing you see for the psoas is this posture, and you see it in physical therapy and you also see it in yoga. I’m not quite sure why you see it in both places, they’re two different aspects, but it’s the same thing. They’ll kneel, they put their hand here, they arch their back and they slide forward because they think, “Oh, I’m just stretching my psoas, this part.”

That’s from that basic anatomy and basic biomechanics, basic, right here. It doesn’t attach here as we went through before. They attach to all those different places and it has all different things you need to do. When you do this position it doesn’t take into consideration a lot of different things. First and foremost, one of the psoas’ jobs is to externally rotate the leg. If I want to strengthen something, I go in the action. I’ll go in external rotation. If I want to stretch it, I’m going to go opposite, which is internal rotation. In this posture you can see the foot’s right behind the butt. That’s neutral. I have to go, my foot wide, so my leg internally rotates. That’s the first issue, just basic issue.

The second issue is they’re arching our back and sliding forward well. The psoas again, part of its normal position, if it’s not pathological, is to keep a nice lordotic lumbar curve. Well, now that’s an action. Now I’m enhancing the action as I kneel and go forward so I’m not doing the opposite action. I’m doing the action and more into it. First I’m not stretching it, I’m sliding forward and I’m not doing it. I would need to tuck my pelvis and flatten my back and get tall because again, the so job is to stick your butt out. An opposite would be to tuck your butt. The psoas’ job then also is to keep your spine pulled together, co-optation, so I want to get tall. Those are some basic reasons why this stretch does not work.

Some issues I have with that is that a lot of people have spinal problems, and so if I’m sliding forward like that one, I’m not doing anything for my psoas properly. Two, I’m compressing my spine more as I go back. If I have a disc herniation, that herniation can go, well, it normally goes for a lot of people backing out posterolateral, but because it’s a ball, because I have pressure on a ball, it’s called Pascal’s Law, that pressure can go omnidirectional, which means I kneel and slide forward that pressure could also go forward. It’s a potential. So that’s one issue I have with that.

The main issue though is that it’s not done fascially. Again, you just think about the muscle in a basic position, which means I want to make sure that I stretch fascially. To do so I need to make sure that I have those opposite biomechanical actions. I talked about, internal rotation of the hip, pelvis tucked nice and tall. But I also want to think about, oh, it’s connected to the rest of my body so you need to know about the biomechanics fascially of the body and do stuff to put tension throughout the chain of the body to stretch not only the psoas but the iliopsoas. Then you think about what different directions do I need to move my trunk and pelvis or leg or whatever to get those different attachments of the psoas? Because, again, if there’s all those different attachments, you can stretch them differently, not just one way.

If I want to start working the SOAs more holistically with all the different factors it needs, then first what we talk about is we literally stretch the iliopsoas in all different directions myofascially. That’s the best way I’ve found to normalizing the lengthening and the balance in the body. We also normalize the fascia by itself. You can do that by getting treated. You find a therapist like myself who knows how to work with the fascia and understands that that fascia iliaca has a normal amount of torsion twisting, but if it’s twisted too much like a towel, then I can’t pull it apart. Grab a towel and twist it as hard as you can and try and pull it. It doesn’t move. Untwist it, say halfway and pull, you can see it moves a little bit. That’s the same idea because again, that fascia envelops the muscle and goes within the muscle. If it’s too twisted, it won’t work properly. First I normalize the fascia.

Then also I think about Hill’s Muscle Model, and I think, oh, look, I need to strengthen the psoas so I have a muscle. You can only stretch a muscle if it’s there. I want to strengthen the psoas again in different directions, not just one way. Now I’m working with the psoas in all these different directions, now you’re working holistically, and now you think about the other areas the psoas is attached to and stretch those. Not the areas of the endpoint to the psoas, but if it attaches to the spine, okay, if you attaches to the spine, what else is there? My transverse spinalis, my longissimus, my iliocostalis, my lat, stuff like that. You work out because muscles don’t work alone. They work in conjunction with other muscles and other fascia. You build out a program to not only work with what you need to work with, but everything around it that can help it work.

I want to leave you with something to help you out. As we know, the psoas has a bunch of different attachments, connects fascially, a bunch of different ways you need to strengthen it and stretch it. I’m going to give you one little nugget here. Myofascial stretching is fantastic for balancing your body, but the one thing that I like better to lengthen the muscle is to do postural stretching. Postural stretching is to get into a posture and hang out, to not be active. With the psoas, you can do that. Again, do you do this? If you feel you’re comfortable with it, I’m not prescribing it to you at all, but you’re going to sit on something, as you can see in this little video I’m going to show you, on the edge of a bench or your bed or a treatment table like I’m doing, and you would lean back.

Now, when you lean back, you pick one side to work with, and so you hold the opposite knee and let that other knee drop down. Then you just hang out there because a postural stretch. There’s no activity besides get into a posture and hanging out. Allow that to hang as long as you want and then switch sides and do the other side. If you have a predominantly tight side, do that one first. Allow yourself to sit in this position for as long as you can handle it on that side. When you’re done, you gently switch by bringing that leg up and switch in a hold of the knee, and then you do the other side. Do that and have good luck.

That’s just a little bit of information on how to think about working with the psoas, but also the body differently. I could go on a lot longer about all this, about different biomechanics and ways of move and stuff like that, but this is not a lecture. This is to help you understand more about the work with it. If you want to understand more, then I got some resources for you. You can join my private Facebook group. In the description below there’s a link. Just click on the link, answer a few questions, agree to the terms and you’re in. It’s a dynamic, interactive way to work with me to find out more about how to work with your body holistically.

Or, if you want to find out more about all these different rules and ways to address a body that I’ve been talking about in this video, then have a free resource. It’s called To Get Mobile, Get Out of Pain, and Live the Life of Your Dreams. It’s four steps, but it talks about these different rules and the way things are connected and how to think about the body so you get a better view of what I’m talking about. Not a total view, but a better view. Then you can reread it again so you can get more and more knowledge. If you like what you heard and you want to work with your body this way, then reach out for a consultation. In the description below, you’ll find a link for the consultation. You click on it, you’ll be taken to my Calendly link. You find time that’s good for you, you pick it and we meet and talk.

I hope this is informational. If you like this information, I’ll make more videos on the psoas about this. Please give it a thumbs up if you like it and share it with your friends and I’ll see you next week.

it’s not just working out, it’s building a foundation for a better life.

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How to Make and Stick with a Commitment to Health and Wellness 

People often ask me how I make a commitment to my health and wellness and stick to it.

Well, first, and I’ll just be honest, I am anal-retentive. I like following things to get myself better and keep myself going. 🤪

But the main thing I do is view it as taking care of a relationship. And like all relationships, you can’t just take take take, or you’ll be single, so you have to listen and nurture it.    

Life gets hectic, and it’s all too easy to place our own well-being at the bottom of the never-ending to-do list. But here’s the truth, and I want you to really hear this:

It’s not easier to do nothing. It’s not cheaper. It’s not more convenient. And it’s definitely not selfish to invest in yourself.

Your body wants to live this wonderful life that you do, but it needs TLC. And TLC is not forcing your body to get somewhere; it’s listening to it and giving it what it needs.

Now, the problem people run into is that they don’t view it as a priority, and then when they realize they need to do something, they “just want it to happen right away.”

Imagine if somebody treated you like that in a relationship. 💥

The secret to making a lasting commitment to your well-being begins with one fundamental question: 

𝘞𝘩𝘢𝘵’𝘴 𝘺𝘰𝘶𝘳 𝘸𝘩𝘺? 

𝘞𝘩𝘰 𝘥𝘰 𝘺𝘰𝘶 𝘸𝘢𝘯𝘵 𝘵𝘰 𝘣𝘦?

Before you start planning what you’re going to do for your health… and where… and how much it will cost, and how much time it will take… BEFORE ANYTHING ELSE, YOU MUST KNOW WHO YOU WANT TO BE AND WHATS YOUR WHY.

It’s what will get you started, and it’s what will keep you going.

So, I want you to think about this. It may come to mind right away. Maybe it takes a few minutes of reflection or discussion with a special someone. 

WHATEVER IT TAKES, take your time with this step!

This is an empowering and calming step. Now, you have a foundation to work from to search for how to get there. As opposed to not knowing, continuing “random acts of movement,” or expecting somebody else to do it or fix you.😤

Work will still be done, and you will get frustrated. But as Eckhart Tolle says “𝑙𝑖𝑓𝑒 𝑖𝑠 𝑛𝑜𝑡 ℎ𝑒𝑟𝑒 𝑡𝑜 𝑚𝑎𝑘𝑒 𝑦𝑜𝑢 ℎ𝑎𝑝𝑝𝑦 𝑖𝑡𝑠 ℎ𝑒𝑎𝑟 𝑡𝑜 ℎ𝑒𝑙𝑝 𝑦𝑜𝑢 𝑔𝑟𝑜𝑤.”

And if you choose to walk this empowered path, you will learn and grow into a life more significant than you can imagine. 

it’s not just working out, it’s building a foundation for a better life.

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