Title: The Simplest Fix for Back, Knee, and Hip Pain (That No One Wants to Do)

There’s an exercise I give to at least half of my clients—although truthfully, 95% of people need it. The trouble is, this exercise seems so simple and boring that you’d never guess it’s a game-changer for your body. Yet it is.

The muscle at the heart of it all is the psoas. It’s your primary connector between your torso and your legs. When it’s too tight, too loose, or too weak, it can stir up all sorts of trouble:

• Leg length discrepancies

• Knee and lower back pain

• Poor posture

• Constipation

• Menstrual cramps

• Shallow chest breathing

• Constant exhaustion

Here’s the good news: these issues can often be eased or even resolved with one straightforward exercise—no fancy equipment needed.

The Exercise

Find a chair that puts your hips and knees at 90-degree angles when you’re seated—your kitchen chair is perfect. From here:

• Lift one knee up so your foot hovers 1–2 inches off the floor.

• Hold for 10 seconds.

• Lower your foot and rest for 2 seconds.

• Repeat 10 times for each leg, every day.

If your psoas is weak, you’ll feel fatigue or even pain in your upper thigh or lower back. Eventually, you want to be able to hold your knee up for 100 seconds without symptoms. If you can’t yet, keep at it—this simple move will build that strength.

A Different Way to Release the Psoas: Pandiculation

While stretching is helpful, some people find that static stretches alone don’t fully release chronic tension in the psoas. That’s where pandiculation can really help.

Pandiculation is a gentle, active movement that helps your brain and body “reset” muscle tension. Here’s a simple version to try:

• Sit or lie down comfortably with your knees bent and feet on the floor.

• Slowly pull one knee toward your chest, feeling your psoas and hip flexor muscles engage.

• Hold that gentle contraction for 3–5 seconds, then slowly release your leg back to the starting position.

• Pause for a moment and let the muscle fully relax

• Repeat 5–10 times on each side.

• The key is to move slowly and really notice how the muscle feels as you engage and release it. This mindful approach can be surprisingly effective at reducing chronic tightness.

Two Essential Stretches

Keeping your psoas flexible and relaxed is just as important as building its strength. Here are two classic stretches you can work into your routine:

Low Lunge Stretch

• Step one foot forward into a lunge position, keeping your back knee on the floor.

• Gently tuck your pelvis under and lean forward until you feel a stretch at the front of your hip.

• Hold for 30 seconds, then switch sides.

Lying Psoas Stretch

• Lie on your back on the edge of a bed or a bench. Let one leg hang down off the edge while the other knee is bent and hugged toward your chest.

• This gently stretches the hip flexors of the hanging leg.

• Hold for 30 seconds, then switch sides.

If you’re dealing with any of the issues I mentioned, try these simple yet powerful exercises and stretches—sometimes the boring stuff really is the best medicine!

See you on the couch,

Ash x