(The following is an excerpt from the crackin backs podcast with our guest, Dr. Gary Grey)

The Power of the Hip: The hip is a powerhouse—designed for loading, decelerating, and exploding. Every sprint, every throw, every leap uses the same three motions:

• Flexion
• Adduction
• Internal rotation

These are gravity-fed, ground-reactive force movements. They load the glutes, hamstrings, iliopsoas, and tensor fascia latae. What you could be experiencing is either a hypertonic psoas or an anterior labral tear which usually happen in the front—anteriorly—near the groin.

Why in this area? Because the muscles responsible for decelerating the opposite motions—extension, abduction, and external rotation—are undertrained. “The front butt,” The tell-tale sign? Pain in the groin when standing up from sitting.

Try to open up the pelvis with 3 movement patterns: These are conceived by Dr. Gary Grey

1. Sagittal Plane: Step forward, arms overhead
2. Frontal Plane: Step sideways, arms reach opposite
3. Transverse Plane: Step with rotation, arms spiral with the body

Then combine all three into the 3D fascial stretch—a full-body, fascia-focused movement that teaches muscles to decelerate the very motions that tear labrums when left unchecked.

To learn how to take stress off of the iliopsoas or to reduce pressure let’s look at the opposite muscles.

Opposing Muscles of the Iliopsoas (Psoas Major in particular)

The iliopsoas is a powerful hip flexor, and its chronic tightness (hypertonicity) is often not because it’s strong — but because its opposing muscles are weak, underactive, or neurologically inhibited. When these muscles fail to balance out the psoas, the body compensates, and the psoas stays short, tight, and dominant. Even look to the opposite side.

The Key Opposing Muscles Are:

1. Gluteus Maximus

• Primary role: Hip extension
• Why it matters: The glutes are the functional antagonist to the psoas. If the glutes are inhibited (from too much sitting, weak motor control, or poor activation patterns), the psoas takes over.
• Overlooked fact: You can’t “stretch” the psoas into submission if you’re not activating the glutes in coordinated movement.

2. Hamstrings (especially the long head of biceps femoris) This is a big one.

• Role: Assist in hip extension and pelvic control
• Why they matter: When the hamstrings are weak or shortened, they fail to stabilize the pelvis properly, which can increase anterior pelvic tilt — a posture that chronically shortens the psoas.

3. Posterior Adductor Magnus

• Role: Works as a hip extensor when the hip is in flexion
• Why it matters: Often missed in rehab and strength programming, the posterior fibers of the adductor magnus play a stabilizing role, especially in decelerating flexion and internal rotation — just like glutes.

4. Deep Core Stabilizers (Transverse Abdominis, Multifidus)

• Role: Stabilize the spine and pelvis
• Why they matter: If the spine lacks true stability, the psoas will overcompensate to create it — especially during gait, running, or standing tasks.

5. Thoracic Spine Rotators (e.g., multifidus, rotators, obliques)

• Indirect role: When thoracic rotation is limited, the body uses the psoas to create compensatory rotation at the lumbar spine and hip.
• Result: This overuse can tighten the psoas, especially during locomotion and throwing activities.

How This Leads to Psoas Hypertonicity: Also, In your sport if you tend have a split stance that you are comfortable with you tend to overstress one part of the pelvis and understress the opposite one.

When these opposing muscle groups (especially the glutes and posterior chain) are weak, inactive, or poorly coordinated:

• The pelvis tips forward → increasing lumbar lordosis
• The iliopsoas is put in a shortened resting state
• The nervous system over-recruits the psoas to compensate for poor hip extension or poor trunk control
• Over time, this results in a chronically tight and fatigued psoas, not because it’s strong, but because it’s overworked

Clinical Application:

When you have a “tight psoas,” don’t just stretch it — train its opposites:

• Activate glutes with bridges, hip thrusts, or loaded lunges
• Improve posterior chain endurance
• Add deep core stability drills (bird dogs, dead bugs)
• Mobilize (a good sports DC)thoracic rotation
• And check foot mechanics (because subtalar motion impacts hip rotation!)
• Would give it a day of doing counter measures after a tough workout or competition to re balance the hip before you hit it hard again.

When it comes to “Hip Pain” broaden your thought process and learn the anatomy, this change in thought will lead to better outcomes.

CSI Longevity and Human Performance clinic is located at 2277 Townsgate Road, Ste 101, Westlake Village, Ca 91361

By: Dr. Terry Weyman

Anxiety can strike without warning—your heart races, breathing becomes shallow, and a sense of panic sets in. Whether you’re an athlete facing high-pressure situations or a business professional navigating stressful environments, it’s crucial to have tools that can swiftly transition your body from a state of alarm to one of calm.

The key lies in activating your parasympathetic nervous system—the body’s natural “brake pedal” that counteracts the “fight or flight” response. By engaging this system, you can reduce reliance on medications, enhance performance under pressure, and improve overall mental and physical health.

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 1. Master the 4-7-8 Breathing Technique

This breathing method, rooted in ancient pranayama practices, is designed to calm the nervous system and reduce anxiety.

How to Practice:

1. Inhale quietly through your nose for a count of 4 seconds.
2. Hold your breath for 7 seconds.
3. Exhale forcefully through your mouth, making a “whoosh” sound, for 8 seconds.
4. Repeat the cycle up to four times.

Regular practice can lead to significant reductions in stress and improvements in sleep quality.

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2. Utilize Peripheral Vision to Reduce Stress

When anxious, our vision tends to narrow, focusing intensely on a perceived threat. By consciously expanding your field of vision, you can signal safety to your brain and promote relaxation.

How to Practice:

1. Focus on a point directly ahead.
2. Soften your gaze, allowing awareness of the surroundings in your peripheral vision.
3. Maintain this soft focus for about 30 seconds, breathing slowly and deeply.

This technique can help decrease activity in brain areas associated with stress.

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 3. Engage in Vocal Exercises to Stimulate the Vagus Nerve

Activities like humming, singing, or even gargling can activate the vagus nerve, which plays a pivotal role in the parasympathetic nervous system. Stimulating this nerve can help slow your heart rate and promote a sense of calm.

How to Practice:

• Hum a favorite tune for a few minutes.
• Sing along to music you enjoy.
• Gargle with water for 30 seconds.These simple activities can be easily incorporated into your daily routine to help manage stress levels.

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Incorporate These Techniques Daily

By practicing these methods regularly, you can train your body to respond more calmly to stressors, reducing the intensity and frequency of anxiety attacks. Remember, consistency is key.

About Dr. Terry Weyman:
Dr. Terry Weyman is the Clinical Director of CSI Longevity and Human Performance Clinic in Westlake Village, California. With over three decades of experience in sports medicine, biomechanics, and integrative health, he is dedicated to helping patients achieve optimal physical and mental performance at every stage of life. Dr. Weyman and his amazing staff, blend cutting-edge therapies with holistic principles to promote true longevity from the inside out.

Did you know your aching back or even brain fog might actually begin in your gut? Modern science confirms the ancient wisdom of Hippocrates, who famously stated, “All disease begins in the gut.” In today’s terms, the root of many health issues—from chronic pain to cognitive decline—can be traced back to what’s known as “leaky gut.”

Gut Health: Your Foundation for Longevity
A remarkable 70-80% of your immune system resides within your gut, influencing everything from joint and muscle health to mental clarity. Poor gut health can contribute to chronic inflammation, joint pain, anxiety, and even Alzheimer’s disease.

Here’s a simple acronym to maintain a healthy gut: GPS—No Gluten, no Processed foods, and no Sugar. Gluten damages gut lining universally, while processed foods and sugars intensify inflammation. Enhance your gut health by pairing probiotics with prebiotics (fiber-rich foods) for optimal microbiome balance.

Beware of medications such as antibiotics and Proton Pump Inhibitors (PPIs), which disrupt your gut flora and may negatively impact long-term brain health.

Nutritional Pillars for Robust Health
Essential nutrients can significantly strengthen your body’s resilience. Some foundational supplements include:

• Vitamin D: Crucial for immune regulation.
• Vitamin C & Zinc: Classic immune supporters.
• NAC (N-acetylcysteine): Boosts your body’s antioxidant defenses.
• Melatonin: More than sleep aid, it fortifies immunity.

If you’re feeling run down, consider adding elderberry, vitamin A, or an immune-support cocktail to your regimen.

Dietary Hacks for Longevity
Want a quick health transformation? Eliminate inflammatory ingredients—sugar and vegetable oils like sunflower or soybean oil—and replace them with healthy fats such as olive oil, avocado oil, and grass-fed ghee. A daily shot of extra virgin olive oil offers potent medicinal benefits.

Secrets from the World’s Healthiest People
Communities in Sardinia—home to vibrant, active centenarians—offer inspiring insights:

• Constant Movement: Walking, stair climbing, and daily physical activity.
• Social Connections: Prioritizing meaningful relationships.
• Stress Reduction: Regularly engaging the calming parasympathetic nervous system through interactions with gentle animals and nature.

Longevity Strategies You Can Start Today
Implement these simple habits to boost vitality and longevity:

• Adopt intermittent fasting (12-16 hour daily fasts).
• Engage in resistance training regularly.
• Prioritize high-quality sleep for brain detoxification.
• Utilize health trackers, such as glucose monitors, for personalized insights.
• Consider supplements like Creatine, Omega-3s, NAD, Vitamin D3, and regenerative peptides such as BPC-157.

Prioritize Healthspan Over Lifespan
True health isn’t merely living longer but living vibrantly. Focus on enhancing your “healthspan”—staying strong, active, and mentally sharp throughout life.

Visit CSI Longevity and Human Performance Clinic At CSI Longevity and Human Performance, our expert team offers personalized approaches to enhance your nutrition, resilience, and longevity. Start your journey towards optimal health today.

Discover more at www.gotcsi.com.