The Psoas Solution

DR. EVAN OSAR is an internationally recognized lecturer, author, and expert on assessment, corrective exercise, and integrative movement. He has authored one of the most highly acclaimed industry resources on corrective exercise, Corrective Exercise Solutions, and has created multiple products around integrating corrective exercise strategies into therapeutic and functional exercise programs. Dr. Osar is a regular presenter at chiropractic and fitness conventions and is developer of one of the industrys most advanced certifications - The Integrative Movement SpecialistO.

Chapter 1. Functional Anatomy of the Psoas

Psoas Attachments

Joint Motion and Centration

Functional Anatomy of the Psoas



Chapter 2. Three-Dimensional Breathing

Anatomy of Three-Dimensional Breathing

Biomechanics of Three-Dimensional Breathing

Pelvic Tilt

Developing Three-Dimensional Breathing

Common Breathing Dysfunctions



Chapter 3. Thoracopelvic Cylinder (TPC) Stabilization

Anatomy of the Core

Core Stabilization

Motor Control Training and Corrective Exercise

Happy Baby

Heel Drop

Pull-Over

Pull-Over With Heel Drop

Modified Dead Bug

Modified Wall Plank

Modified Wall Plank With Hip Flexion

Ball-Supported Knee Pull-In

Common Signs of Dysfunction in the Ball-Supported Knee Pull-In



Chapter 4. Squat and Deadlifting

Introduction

Improving Hip Extension During Squatting and Deadlifting Patterns

Improving Psoas and Gluteal Function During Squatting and Deadlifting Patterns

Squat

Split Squat

Split Squat With Elevated Rear Leg

Single Leg Squat

Deadlift



Chapter 5. Lunging

Introduction

Forward Lunge

Reverse Lunge

Additional Lunge Progressions



Chapter 6. Bending

Introduction

Forward Bend

Hip Hinge

Roll-Up

Side Bend

Carrying Patterns



Chapter 7. Spine and Hip Extension

Introduction

Prone Lengthen

Backward Bend

Hip Hinge Bridge

Marching Bridge and Single-Leg Hip Hinge Bridge

Hip Thruster

Bird-Dog

Side Lying Iso Hip Extension

Stretching the Psoas



Appendix I. Assessing the Psoas

Appendix II. Neutral Alignment and Postural Assessment

Appendix III. Suspension

Appendix IV. The Pelvic Floor and Its Relationship to the Psoas

Appendix V. Psoas Role in Femoroacetabular Impingement (FAI) and Labral Pathologies of the Hip

Appendix VI. Sitting

Appendix VII. Corrective Exercise