
How to Permanently Loosen a Tight Psoas
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What Is Your Psoas?
Your psoas is a deep muscle in your lower back and hip area that connects your spine to your thigh bone. It helps you bend your hips and spine, making it a hip flexor.
In today’s video, Your Wellness Nerd (the YouTube channel behind the video below) has revealed some great tips on loosening said tight hip flexors!
How to loosen them
First off, the big reveal…your tight psoas is likely stemming from an overlooked cause: your lower back! The video kicks off with a simple technique to loosen up that stiff area in your lower back. All you need is a foam roller.
But, before diving into the exercises, it’s essential to gauge your current flexibility. A basic hip flexor stretch serves as a pre-test.
Note: the goal here isn’t to stretch, but rather to feel how tight you are.
After testing, it’s time to roll…literally. Working through the lower back, use your roller or tennis ball to any find stiff spots and loosen them out; those spots are likely increasing the tension on your psoas.
After some rolling, retest with the hip flexor stretch. Chances are, you’ll feel more mobility and less tightness right away.
Note: this video focuses on chronic psoas issues. If you have sore psoas from a muscular workout, you may want to read our piece on speeding up muscle recovery.
Is That All?
But wait, there’s more! The video also covers two more exercises specifically targeting the psoas. This one’s hard to describe, so we recommend watching the video. However, to provide an overview, you’re doing the “classic couch stretch”, but with a few alterations.
Next, the tennis ball technique zeroes in on specific tight spots in the psoas. By lying on the ball and adjusting its position around the hip area, you can likely release some deeply held tension.
Additionally, some of our readers advocate for acupuncture for psoas relief – we’ve done an acupuncture myth-busting article here for reference.
Other Sources
If you’re looking for some more in-depth guides on stretching your psoas, and your body in general, we’ve made a range of 1-minute summaries of books that specifically target stretching:
- 11 Minutes to Pain-Free Hips (perfect for psoas muscles)
- Stretching Scientifically
- Stretching & Mobility
- Stretching to Stay Young
The final takeaway? If you’re constantly battling tight psoas muscles despite trying different exercises and stretches, it might be time to look at your lower back and your daily habits. This video isn’t just a band-aid fix; it’s about addressing the root cause for long-term relief:
How did you find that video? If you’ve discovered any great videos yourself that you’d like to share with fellow 10almonds readers, then please do email them to us!
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Women spend more of their money on health care than men. And no, it’s not just about ‘women’s issues’
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Medicare, Australia’s universal health insurance scheme, guarantees all Australians access to a wide range of health and hospital services at low or no cost.
Although access to the scheme is universal across Australia (regardless of geographic location or socioeconomic status), one analysis suggests women often spend more out-of-pocket on health services than men.
Other research has found men and women spend similar amounts on health care overall, or even that men spend a little more. However, it’s clear women spend a greater proportion of their overall expenditure on health care than men. They’re also more likely to skip or delay medical care due to the cost.
So why do women often spend more of their money on health care, and how can we address this gap?
Elizaveta Galitckaia/Shutterstock Women have more chronic diseases, and access more services
Women are more likely to have a chronic health condition compared to men. They’re also more likely to report having multiple chronic conditions.
While men generally die earlier, women are more likely to spend more of their life living with disease. There are also some conditions which affect women more than men, such as autoimmune conditions (for example, multiple sclerosis and rheumatoid arthritis).
Further, medical treatments can sometimes be less effective for women due to a focus on men in medical research.
These disparities are likely significant in understanding why women access health services more than men.
For example, 88% of women saw a GP in 2021–22 compared to 79% of men.
As the number of GPs offering bulk billing continues to decline, women are likely to need to pay more out-of-pocket, because they see a GP more often.
In 2020–21, 4.3% of women said they had delayed seeing a GP due to cost at least once in the previous 12 months, compared to 2.7% of men.
Data from the Australian Bureau of Statistics has also shown women are more likely to delay or avoid seeing a mental health professional due to cost.
Women are more likely to live with chronic medical conditions than men. Drazen Zigic/Shutterstock Women are also more likely to need prescription medications, owing at least partly to their increased rates of chronic conditions. This adds further out-of-pocket costs. In 2020–21, 62% of women received a prescription, compared to 37% of men.
In the same period, 6.1% of women delayed getting, or did not get prescribed medication because of the cost, compared to 4.9% of men.
Reproductive health conditions
While women are disproportionately affected by chronic health conditions throughout their lifespan, much of the disparity in health-care needs is concentrated between the first period and menopause.
Almost half of women aged over 18 report having experienced chronic pelvic pain in the previous five years. This can be caused by conditions such as endometriosis, dysmenorrhoea (period pain), vulvodynia (vulva pain), and bladder pain.
One in seven women will have a diagnosis of endometriosis by age 49.
Meanwhile, a quarter of all women aged 45–64 report symptoms related to menopause that are significant enough to disrupt their daily life.
All of these conditions can significantly reduce quality of life and increase the need to seek health care, sometimes including surgical treatment.
Of course, conditions like endometriosis don’t just affect women. They also impact trans men, intersex people, and those who are gender diverse.
Diagnosis can be costly
Women often have to wait longer to get a diagnosis for chronic conditions. One preprint study found women wait an average of 134 days (around 4.5 months) longer than men for a diagnosis of a long-term chronic disease.
Delays in diagnosis often result in needing to see more doctors, again increasing the costs.
Despite affecting about as many people as diabetes, it takes an average of between six-and-a-half to eight years to diagnose endometriosis in Australia. This can be attributed to a number of factors including society’s normalisation of women’s pain, poor knowledge about endometriosis among some health professionals, and the lack of affordable, non-invasive methods to accurately diagnose the condition.
There have been recent improvements, with the introduction of Medicare rebates for longer GP consultations of up to 60 minutes. While this is not only for women, this extra time will be valuable in diagnosing and managing complex conditions.
But gender inequality issues still exist in the Medicare Benefits Schedule. For example, both pelvic and breast ultrasound rebates are less than a scan for the scrotum, and no rebate exists for the MRI investigation of a woman’s pelvic pain.
Management can be expensive too
Many chronic conditions, such as endometriosis, which has a wide range of symptoms but no cure, can be very hard to manage. People with endometriosis often use allied health and complementary medicine to help with symptoms.
On average, women are more likely than men to use both complementary therapies and allied health.
While women with chronic conditions can access a chronic disease management plan, which provides Medicare-subsidised visits to a range of allied health services (for example, physiotherapist, psychologist, dietitian), this plan only subsidises five sessions per calendar year. And the reimbursement is usually around 50% or less, so there are still significant out-of-pocket costs.
In the case of chronic pelvic pain, the cost of accessing allied or complementary health services has been found to average A$480.32 across a two-month period (across both those who have a chronic disease management plan and those who don’t).
More spending, less saving
Womens’ health-care needs can also perpetuate financial strain beyond direct health-care costs. For example, women with endometriosis and chronic pelvic pain are often caught in a cycle of needing time off from work to attend medical appointments.
Our preliminary research has shown these repeated requests, combined with the common dismissal of symptoms associated with pelvic pain, means women sometimes face discrimination at work. This can lead to lack of career progression, underemployment, and premature retirement.
More women are prescribed medication than men. PeopleImages.com – Yuri A/Shutterstock Similarly, with 160,000 women entering menopause each year in Australia (and this number expected to increase with population growth), the financial impacts are substantial.
As many as one in four women may either shift to part-time work, take time out of the workforce, or retire early due to menopause, therefore earning less and paying less into their super.
How can we close this gap?
Even though women are more prone to chronic conditions, until relatively recently, much of medical research has been done on men. We’re only now beginning to realise important differences in how men and women experience certain conditions (such as chronic pain).
Investing in women’s health research will be important to improve treatments so women are less burdened by chronic conditions.
In the 2024–25 federal budget, the government committed $160 million towards a women’s health package to tackle gender bias in the health system (including cost disparities), upskill medical professionals, and improve sexual and reproductive care.
While this reform is welcome, continued, long-term investment into women’s health is crucial.
Mike Armour, Associate Professor at NICM Health Research Institute, Western Sydney University; Amelia Mardon, Postdoctoral Research Fellow in Reproductive Health, Western Sydney University; Danielle Howe, PhD Candidate, NICM Health Research Institute, Western Sydney University; Hannah Adler, PhD Candidate, Health Communication and Health Sociology, Griffith University, and Michelle O’Shea, Senior Lecturer, School of Business, Western Sydney University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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How Often Should You Really Exfoliate Your Skin?
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For some people: more often. For most people: less often. Here’s how to tell:
Is your routine up to scratch?
First, know this: how often you should exfoliate depends on your skin type, climate, skin concerns, and the other products and treatments in your routine. Some people do not need to exfoliate at all.
Next, be aware of how the different kinds of exfoliation work, for example:
- Mechanical exfoliation: scrubs, washcloths, exfoliating brushes, body mitts, shaving, dermaplaning, and microdermabrasion physically remove surface cells through friction.
- Chemical exfoliation: ingredients such as glycolic, lactic, mandelic, and salicylic acids loosen the bonds between dead skin cells. Salicylic acid is oil-soluble, allowing it to penetrate into your pores and help with blackheads, whiteheads, and acne.
- Retinoid (indirect) exfoliation: topical retinoids such as retinol and retinaldehyde don’t directly exfoliate, but they do speed up epidermal cell maturation and shedding, which can reduce the need for additional exfoliation (since your skin cells will be hopping off of their own accord).
Be wary of stacking exfoliants, especially of the same kind: shaving followed by glycolic acid and then salicylic acid, for example, can create excessive irritation. In other words, pay attention the cumulative exfoliation from everything you use.
The best thing to do with any exfoliant is to begin gently and assess whether your skin actually benefits. Once or twice a week can be enough if it gives you the desired results without irritation. And certainly, only introduce one kind at once.
Finally, watch for overexfoliation: burning, stinging, redness, flushing, increased sensitivity, worsening acne, or aggravated rosacea can indicate that you are exfoliating too much. It can be tempting to try to get rid of it by exfoliating more, but that’s not the answer.
What to do if you realize you’ve overexfoliated: stop exfoliating temporarily and simplify your routine. Focus on gentle cleansing, richer moisturizing or barrier creams, and moisturizing sunscreen during the day. Hydrating products containing ingredients such as niacinamide or licorice root can also help soothe sensitivity.
For more on all of this plus visual illustrations, enjoy:
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Want to learn more?
You might also like:
Body Scrubs: Benefits, Risks, and Guidance
Take care!
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After Decades Of Mobility Training, This Is What Works
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Alex Lorenz has 30+ years of experience in movement disciplines like Taekwondo, parkour, and calisthenics, with mobility and flexibility being the key to progress, recovery, and injury prevention.
Here’s what he has to say:
The most “bang for buck” exercises
The core mobility exercises he recommends learning and practising daily include:
- Pancake stretch (focus on pelvic tilt, not just forward reach)
- Hip pendulum kicks (improve balance, hip mobility, and leg strength)
- Wrist mobility drills (wrist circles and figure 8s to combat stiffness and support hand-heavy training)
- Jefferson curls (develop spinal control and hamstring flexibility safely with progression)
- Neck and upper back drills like sternum squares and chin circles (relieve tension from prolonged sitting)
In case some of them seem a little out-of-reach to start off with, fear not, there are progressions available, such as using supports in the first instance until you’re ready to do it solo (see video).
He also has some favorite mobility flows, namely to archer squat flow and the dancing dog flow, to mobilize multiple joints and improve overall fluidity. For these, he recommends to focus on slow, controlled movement and adjusting difficulty to personal levels.
For how to do these things (and visual demonstrations), enjoy:
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Want to learn more?
You might also like:
Yoga Teacher: “If I wanted to get flexible (from scratch), here’s what I’d do”
Take care!
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Red Lentils vs Oats – Which is Healthier?
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Our Verdict
When comparing red lentils to oats, we picked the oats.
Why?
In terms of macros, oats have more protein, carbs, fiber, and even a little fat—mostly healthy mono- and polyunsaturated fats, thus making them the more nutritionally dense. That said, red lentils have the lower glycemic index, (low GI compared to oats’ medium GI) which offsets that, so we’ll call this category a tie.
In the category of vitamins, red lentils have more of vitamins B6, B9, and choline, while oats have more of vitamins B1, B2, and B5. Another tie!
When it comes to minerals, however, we have a tiebreaker category: red lentils have more selenium, while oats have more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc. An easy win for oats this time!
So, thanks to the minerals, oats are the clear winner in total. But by all means, enjoy either or both; diversity is good!
Want to learn more?
You might like to read:
The Best Kind Of Fiber For Overall Health? ← it’s β-glucan, the kind find in oats!
Enjoy!
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Not All Peptides Are Equal (So, Which Are Worth the Hype?)
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Dr. Shereene Idriss, dermatologist, explains:
Peptides to peptides
Peptides are short chains of amino acids that (amongst other functions) act as messengers to your cells, telling them to do specific things like boost collagen, calm inflammation, or brighten skin.
These include:
- Signal peptides: stimulate collagen and elastin (e.g. matrixyl, palmitoyl pentapeptide).
- Carrier peptides: deliver metals like copper or manganese to aid repair.
- Enzyme-inhibiting peptides: slow down collagen/elastin breakdown (e.g. tripeptide-1).
- Neurotransmitter-inhibiting peptides: reduce muscle activity to soften expression lines (e.g. argireline/acetyl hexapeptide-8).
- Specialty peptides: target brightening (e.g. hexapeptide-2) or barrier repair.
Of those, Dr. Idriss says that these ones are worth the hype (and why):
- Signal peptides like matrixyl: tried-and-true for firmness and plumpness.
- Copper peptides: aid repair and overall skin health.
- Argireline: softer alternative to Botox for fine lines.
- Hexapeptide-2: gentle brightening when paired with vitamin C.
In contrast, she recommends against anything with vague “peptide blends” on labels with no clear function.
In short, she advises that while peptides are not miracle fixes, they can be powerful if chosen wisely and used consistently. She further recommends that we always ask which peptide and what’s the goal—whether it’s collagen support, wrinkle softening, brightening, barrier repair, or something else.
For more on all of this plus some product-specific suggestions, enjoy:
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Want to learn more?
You might also like:
Are Collagen Molecules Too Big To Be Absorbed?
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These 5 Exercises Will Change Your Hip Mobility (For The Better)
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It’s mostly not about stretching:
How to get mobile
Tight hips are usually a control and strength problem, not a flexibility problem. Which means, stretching alone doesn’t fix how your hips move—or feel.
Your hips are meant to rotate, stabilize, and generate power, but passive stretching doesn’t maintain/restore joint control, let alone strength, at their end ranges.
The following exercises (and their variations) build strength in end ranges, restore natural hip rotation, and improve daily movement so squatting feels easier, walking and running feel smoother, sitting feels less stiff, lower-back tension decreases, and balance and posture improve in a cumulative fashion:
- Hip internal/external rotation control:
- Seated internal/external rotation: sitting tall with a resistance band around your knees, slowly guide your knees inwards and outwards to build controlled hip rotation.
- Half-bend squat with internal/external rotation: in a partial squat with a band around your knees, create smooth inward and outward knee circles to load hip rotation under more bodyweight.
- Hip flexor length with core control:
- Modified dead bug hip flexor control: lying over a foam roller, extend one leg while maintaining neutral ribs and lower back to strengthen hip flexors in lengthened positions.
- Modified pigeon with knee lift: from a supported pigeon position, lift your back leg slightly to strengthen hip flexors and glutes without losing pelvic control.
- Deep lunge hip extension strength:
- Deep lunge knee lift: in a tall lunge, lift your back knee off the floor while keeping your hips level and your spine neutral.
- Deep lunge with leg lift: with your back knee supported on a yoga block, bend your knee to lift your foot towards your hips, increasing hip extension demand.
- Lateral hip and adductor mobility:
- Side lunge dynamic stretch: go into a side lunge with one leg straight, which loads your hips and adductors, while keeping your torso upright.
- Cossack shift: stay low in a wide stance, smoothly transfer your weight side to side to strengthen lateral hip control.
- Squat-based hip opening:
- Seated squat elbow touchdowns: sitting on a box with a wide stance, hinge forwards while pressing your knees out to open your hips under control.
- Deep squat elbow touchdowns: in a deep squat, hinge forwards slightly and guide your elbows towards the floor while maintaining heel contact and knee control.
For more on all of this plus visual demonstrations, enjoy:
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Want to learn more?
You might also like:
The Most Underrated Hip Mobility Exercise (Not Stretching)
Take care!
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- Hip internal/external rotation control:










