Egoscue's secret weapon: Supine Groin Stretch

Egoscue's Secret Weapon: Supine Groin Stretch

8/29/2014

The Supine Groin Stretch is Egoscue's secret weapon. Pete Egoscue stumbled upon the power of it more than 40 years ago and it has not lost its effectiveness yet. As a Postural Alignment Specialist the Supine Groin Stretch is a favorite posture exercise in my Egoscue therapy for everyone from professional athletes to the elderly, those suffering from carpel tunnel to arthritic joints, those with twisted spines to tilted hips.

Supine Groin Stretch

If you have read any of Pete Egoscue's books (The Egoscue Method of Health Through Motion, Pain Free, Pain Free for Women, Pain Free at Your PC, Pain Free Living), worked with an Egoscue therapist, or worked with an Egoscue University certified Postural Alignment Therapist or Advanced Exercise Therapist you have heard of the Egoscue Supine Groin e-cise or one of its versions: Supine Groin Stretch, Supine Groin Stretch w/ Towels, Supine Groin Progressive in Tower, Supine Groin Regressive, Supine Groin Progressive on Towels, Supine Groin Progressive w/ Deep Hip Flexion, or its related cousins the Double Pedal Progressive, Double Pedal Regressive, Double Pedal Lying Supine, or Double Pedal Lying Supine on Towels.

The Supine Groin in all its forms, helps restore the proper length and tension to your hip flexor muscles on the inside of your thigh. The Supine Groin relaxes and/or engages your hip flexors while your foot, ankle, knee, hip, spine, shoulder and head are aligned properly which creates a chain reaction up and down your entire body.

The Supine Groin Stretch posture exercise returns your pelvis to a neutral position and helps the muscles around your pelvis learn to hold it there. This directly impacts pain around the hips and lower back associated with hip bursitis, hip arthritis, degenerative hip, herniated disc, spinal stenosis, scoliosis, muscle spasms, spondylolisthesis, and sciatica, although what you do before and after the Supine Groin are just as important and your Advanced Exercise Therapist can help you figure out the right Egoscue e-cises to do.

All versions of the Supine Groin Stretch are made more effective when using the Egoscue Multi-positioning Tower because it holds the foot and ankle in the perfect position for the posture exercise. The tower and foot pedal limit pronation and supination of the foot/ankle and foot abduction and adduction, which is very important for effective joint realignment up the entire body. This also helps maintain proper muscle length and tension throughout the leg and hip.

Egoscue Tower with Single Pedal

The tower and foot pedal also hold the ankle at about a 90 degree angle which creates a slight lengthening pull on the triceps surea (or two major calf muscles - the soleus and gastrocnemius) via the achilles tendon. The gastrocnemius has two heads which attach to the lateral and medial femoral condyles and when lengthened in the Supine Groin Stretch via the Tower helps rotate your femur into a more neutral alignment and decreases tibial torsion.

Realigning the foot, ankle, lower and upper leg with the rest of the body will help eliminate pain associated with bunions, sprained ankles, plantar fasciosis, arthritic knee, chondromalacia patella, iliotibial band pain syndrome, patellar tracking disorder, ligament tears, meniscus tear, and metatarsalgia.

All the different forms and variations of the Supine Groin Stretch have their own unique purpose and are used for specific reasons by your Postural Alignment Specialist and we will go through some of the differences between many of the versions.

Supine Groin Progressive in Tower

Supine Groin Progressive in Tower

Supine Groin Progressive in Tower bottom level

The Supine Groin Progressive in Tower takes the leg slowly from hip flexion to hip extension allowing time for the powerful and often tight hip flexors to relax and lengthen. You will spend 5 minutes or more per level waiting until your low back and pelvis settle flat on the floor before moving down to the next lower level. Repeat this process on every level on both legs. This posture exercise is a staple for people with Condition 1 posture imbalances, most notably an anterior pelvic tilt. Learn more about the Supine Groin Progressive in Tower.

Anterior Pelvic Tilt

Supine Groin Stretch w/ Towels

Supine Groin Stretch w/ Towels

Supine Groin Stretch with Towels is another Egoscue menu staple. During this e-cise you will spend 15 minutes or more per leg resting in the bottom level of the Tower while having rolls under your lumbar and cervical spine to support the S-curve in your back. Typically we will have clients use the "thigh test" to know when it is time to switch legs. To perform the thigh test, squeeze the thigh (quads) of the straight leg while keeping your glutes and stomach relaxed. Hold the contraction for several seconds and notice where you feel the tightest part of the contraction. Often clients feel it close to the knee or on the lateral quad when they first get in the position. Relax and wait 5 minutes and then retest. At this point your should feel the contraction being more centered in your quad. Take note of where you feel it and then relax for another 5 minutes. Retest the thigh again and you will usually notice it high up the quad. The goal is to stay in the Supine Groin Stretch on one leg until you feel the quad contraction toward the top of the thigh by your hip and centered. This means you are ready to switch legs. Repeat the process with your other leg.

The Supine Groin Stretch with Towels can be a great posture exercise for clients with Condition 3 posture imbalances especially a posterior pelvic tilt, thoracic kyphosis, and forward head posture because it will help restore the natural S-curve to their spine.

Posterior Pelvic Tilt

Supine Groin Progressive on Towels

Supine Groin Progressive on Towels first position

Supine Groin Progressive on Towels sixth and last position

Supine Groin Progressive on Towels is a posture exercise that allows us to progressively lengthen the hip flexors while maintaining the S-curve in your back. The thigh test is used to determine how long to spend at each level progressing from the top level down to the bottom level.

Supine Groin Progressive Deep Hip Flexion

Supine Groin Progressive Deep Hip Flexion

The Supine Groin Progressive Deep Hip Flexion allows us to change the demand on the leg not in the Tower by putting that hip into deep hip flexion. This changes the position of the pelvis and spine and we will usually use the thigh test to determine when to lower the leg down to the next lower level in the Tower during this posture exercise.

Supine Groin Regressive in Tower

Supine Groin Regressive in Tower first position

Supine Groin Regressive in Tower fifth position

During the Supine Groin Regressive in Tower posture exercise we move from the bottom position of the Tower to the top level of the Tower to take the leg from hip extension into hip flexion.

Double Pedal Progressive in Tower

Double Pedal Progressive in Tower

Double Pedal Progressive bottom level

The Double Pedal Progressive in Tower posture exercise allows us to do both legs in the Tower at once and progressively lower the legs down the Tower. The double pedal is needed to perform this e-cise and the following e-cises.

Double Pedal

Double Pedal Lying Supine

Double Pedal Lying Supine

Double Pedal Lying Supine utilizes the Tower to hold the feet and ankles in the correct position as we allow the body to react to the full supine position of this posture exercise.

Double Pedal Lying Supine on Towels

Double Pedal Lying Supine on Towels

During the Double Pedal Lying Supine on Towels we utilize the towels under the lumbar and cervical spine to maintain the S-curve in the spine while the body reacts to a fully supine position. The Tower stabilizes the foot and ankle in a neutral position allowing changes up and down the load joints.

Double Pedal Regressive

Double Pedal Regressive first position

Double Pedal Regressive second position

Double Pedal Regressive sixth and last position

When doing the Double Pedal Regressive posture exercise we have the client start at the bottom level of the Tower and every couple minutes have them move up one level in the Tower. We move up the levels of the Tower until they are in the top position. This allows up to take the leg from hip extension into hip flexion slowly.

Egoscue Equipment and Questions?

You can see and purchase your Egoscue equipment including the Egoscue Multi-Positioning Tower, Egoscue Single Foot Pedal, Egoscue Double Foot Pedal, Egoscue Rolls, and Egoscue Large Block online from Crooked Human or in person at Oregon Exercise Therapy.

If you have any questions about the Supine Groin Stretch or any of its variations or the equipment used to perform the posture exercises contact me today by email, phone, or Skype/FaceTime and I'd be happy to help you or even set up a time you can come into the clinic and I can walk you through how to use these powerful e-cises first hand.

91 Comments

Kelly Christensen

9/3/2014 10:56:04 pm

I'm interested in info on your Supine Groin Stretch equipment. I suffer with chronic pain in my hips... I saw this on FB

Matt Whitehead link

9/4/2014 04:09:35 am

Hi Kelly, I would love to help you out. The Supine Groin Stretch can be really helpful for hip pain but it's helpful to know some more information first to know which version would be most beneficial. What do you think is causing your hip pain? Is it both hips or just one? Have you had your hip pain diagnosed as something? The Tower can be purchased from www.crookedhuman.com or here at my clinic and other than that you can just use a chair or ottoman to support the other leg. I would be happy to give you a free consultation and evaluation in person or over Skype so I can give you recommendations on just what you need. Give me a call at the clinic 971-279-2189

Elizabeth

12/10/2014 07:58:28 am

Hi, I have three stress fractures in my metacarpal bones in my left foot, as well as torn ligaments. I would like to avoid surgery. I've been plagued with feet problems my whole life (high arches-congenital) 3 surgeries. I'm familiar with the egoscue method. What would be the best exercises for me? Can I do the tower? Progressive? Regressive?

Matt Whitehead link

12/11/2014 01:32:08 am

Hi Elizabeth, Ouch! I'd love to help you out and see if we can get you back to being pain free and functional without surgery. How did you develop the stress fractures and torn ligaments? What has your doctor or podiatrist said is the cause of the problem and what is their solution or recommendations? Without seeing your posture, I can not know what the best exercises for you would be. If you could email me some posture photos of yourself or if you'd like to chat over Skype, I'd then be able to see what is going on with your posture and recommend appropriate exercises. The Tower is usually a safe exercise for foot/ankle injuries like yours and if it doesn't hurt, you should be fine doing the Supine Groin Progressive. Give me a call at the clinic and I'd be happy to help more. 971-279-2189

Jeremy

1/9/2015 02:15:58 pm

For someone with a really tight psoas would you recommend the supine stretch over static back?

Matt Whitehead link

1/10/2015 07:41:20 am

Hi Jeremy, I'm guessing that someone with a tight psoas is you? :) Yes the Supine Groin Stretch is great for returning normal length and tension to the psoas and other hip flexors and the Supine Groin Progressive in the Tower is the best version. You can read more about it here: http://www.oregonexercisetherapy.com/blog/the-power-of-the-egoscue-tower

If you have a real anterior pelvic tilt and lordosis doing Static Back before a Supine Groin Stretch is a good idea and will make things feel better and work faster.

Hope that helps and if you have any other questions, don't hesitate to ask.

Jeremy

1/10/2015 01:04:48 pm

Thanks so much for taking the time to respond, I really appreciate it!

I've had lower back pain for 4 years and recently came across the idea that my psoas (or other hip flexors) is probably the culprit. I've tried multiple stretches with a little very little success and have tried static back for 10 minutes per day, which gives temporary relief, but maybe It's not long enough for a release? Would you have any specific recommendations for that? Should I be doing supine groin stretch for a certain amount of time? Thanks again!!

Matt Whitehead link

1/11/2015 01:38:15 am

Hi Jeremy, Since doing Static Back gives you temporary relief that tells us that your back likes the position Static Back puts it in but it is not fixing the underlying dysfunction. If you are right - which I believe you probably are - and your psoas tightness is the problem, Static Back relaxes the psoas, but does not lengthen it to normal length. Doing Static Back for longer might feel good but probably won't give more relief. I would recommend doing the Supine Groin Progressive in the Tower. You want to start at the top level and wait there until your lower back is completely flat to the floor then lower to the next lower level. Continue down each level making sure your low back flattens completely at each level (usually about 5 minutes per level). Try that and let me know how it goes. If you'd like more help, I'd be happy to offer you a free posture evaluation.

Jeremy

1/11/2015 09:17:06 am

Thanks Matt, I'll give the tower a try, it seems like a good investment. The discomfort seems to be 90% my right side, so can I just do that side, or should I still do 5 minutes per leg for both legs?

Also, you offer posture evaluations? How does that work?

Matt Whitehead link

1/12/2015 04:02:53 am

Jeremy, You defiantly want to do both sides in the Supine Groin but you can spend more time of the tighter side (side that takes longer for your back to flatten to the floor).

Posture evaluations can be done in person, using Skype, or over email. I will look at your posture and compare to ideal balanced posture. This will give us an idea of what is out of position and why and then we'll go through some functional testing and gait analysis to put the pieces together and show and have you feel the imbalances. Then we talk about what is causing the pain/limitations and what needs to change for them to go away. Usually takes 30 minutes or so.

Greg

1/18/2016 02:02:04 pm

Hi Jeremy,
I just read what you wrote and I have many similar issues with the psas, hip and back and was wondering if the Egoscue Tower helped? Please let me know as I'm considereing buying one for my issues and wanted to get your input on it's effectiveness.

Thanks.

Greg

Jeremy

1/13/2015 09:00:10 am

Ok, I'll make sure to do both sides. Is there an email I can reach you at to discuss the evaluations further?

Matt Whitehead link

1/13/2015 01:43:37 pm

email me at: matt@oregonexercisetherapy.com

Sherrie

2/5/2015 02:17:38 am

I live in Vancouver BC - do you have an associate in the area that specializes in this?

I think it is my hip flexors and low back. I have week glutes. When I sit it hurts in the area where my hip flexors are.

Matt Whitehead link

2/5/2015 02:27:21 am

Hi Sherrie,

I do not know of anyone in Vancouver BC who does this, but I work with a lot of clients from Vancouver and all over Canada via Skype and Email. I would be more than happy to do a free posture evaluation and consultation with you over Skype and see what the problem is and discuss treatment options. Email or call me to set this up or with further questions: matt@oregonexercisetherapy.com 971-279-2189
I would be more than happy to help!

Ryan

7/26/2015 06:27:09 pm

Hi Wondering if you can help me? In New Zealand and have 'trochanteric bursitis' on one side which limits my weightlifting especially squats, have tried all kinds of stretching, rest etc and nothing seems to improve it.

Matt Whitehead link

7/27/2015 01:08:28 am

Hi Ryan, I'd love to help you out and get you back to squatting pain free. Send me an email at matt@oregonexercisetherapy.com

Christian Roberts

9/18/2015 10:30:32 pm

I have a fusion of L1-L5 which stabilized them with a slight scoliotic curvature that results in a compensatory thoracic curvature. There is little lordosis - basically a flat back. I seem to fall between Conditions 1 and 3. Should I use the Tower with or without towels? My therapist has given me e-cises to encourage extension in my thoracic spine, as well as address the scoliosis there (wall clock). I have used the Tower for several months, but it doesn't seem to be doing anything. My basic complaint is akin to piriformis syndrome in the hip, but not bursitis or arthritis. Comments?

Matt Whitehead link

9/20/2015 09:31:07 pm

Hi Christian, I of course have not seen your posture or movement, so these are just some ideas from what you've told me. (I would be happy to do a free evaluation/consultation with you if you'd like)

If you have a fusion of L1-L5, towels under your lumbar spine would not be a good idea because the purpose of them is to create/support a lordotic curve in the lumbar spine, but with fusion your spine won't move. I would recommend doing the Tower without towels. The focus for you would be creating a balanced pelvic position and decreasing thoracic compensation which the Tower without towels should help accomplish.

The Tower can be a very subtle e-cise, during which some people don't feel anything happening, but in most cases it is still having positive affects on their body. Do you have a good understanding of what you are trying to accomplish during the Tower and what you should expect to feel during and after and what you should see change?

I'm going to guess you have piriformis pain on only one side? That means that you have a difference in the position and function of that hip compared to the other. Balancing the imbalance is the key to getting pain free. Making sure your menu is focusing on that and that you have a good understanding of why you are doing each e-cise and what it is doing is very important.

I'm happy to help in any way if you're interested. Just give me a call or send me an email: 971-279-2189 or matt@oregonexercisetherapy.com

Best, Matt

Michael R. Edelstein link

1/16/2016 12:46:24 pm

Hi Matt, Great article! Can you help me find a video demonstrating getting into position for the Kneeling Tricep Stretch w/Abduction?
Many thanks, Michael

Andre

1/18/2016 03:39:56 pm

Hi could you please tell me if I can buy your device in the uk? If so what would the price be. Regards Andre

Matt Whitehead link

1/18/2016 08:49:03 pm

Hi Andre,

I do not personally ship Towers to the UK, but my equipment supplier CrookedHuman.com does. You might also ask these Egoscue practitioners in the UK if they have a local supplier of Towers: http://www.egoscue.com/2013-01-31-07-20-51/therapy-options/index.php?option=com_content&view=article&id=294

Hope that helps!

If you have any questions about the Tower or would like a free posture evaluation let me know, I'd be happy to help!

Kim

1/26/2016 09:48:03 am

Hi Matt,

I am very familiar with using the supine groin progressive in the tower. I am recently certified PAS1 as well. I wondered what the benefits of doing the single leg tower in the PRONE position, and is it not illustrated here because it is difficult to do? I tried it, and am not sure what is happening or 'should' be happening if you could shed some light there.

Thank you.

Matt Whitehead link

1/26/2016 10:11:28 am

Hi Kim,

Congratulations on getting PAS certified! What got you interested in Egoscue and the certification? What do you plan to do with it?

Prone Tower promotes unilateral hip extension and spinal extension. What you can feel is your pelvis flatten to the floor and even out left to right as your hip extends. What can be fun and a great learning experience is think about your postural imbalances and do a quick postural assessment on yourself and check your weight in your feet and then do the Prone Tower and recheck afterwards. What happened? Why? Try to make sense of the changes you see and feel.

This is a great exercise to do with all e-cises and one of the many things I teach therapists I coach and mentor. I'd love to hear what you discover. :)

Kim

1/26/2016 10:45:25 am

Thank you Matt. As a fitness instructor, I have been using Egoscue in classes and seeing my students for therapy one on one. I found Egoscue when I had a poor experience with a different postural method certification class I took. It involved exercise and myofascial release which was improperly applied by instructors and left me injured for months unable to lift my arm.

It was an Egoscue therapist who personally witnessed this, and took me under his wing when he realized my genuine quest for knowledge. I restored function with my new mentor, and decided to get certified.

I will keep you in the loop with what happens in the prone with tower. I look forward to the blogs and videos here. I learn so much from what you share, and what I experience.

Michael R. Edelstein link

1/26/2016 10:14:09 am

Hi Matt, Great article! Can you help me find a video demonstrating getting into position for the Kneeling Tricep Stretch w/Abduction?
Many thanks, Michael
Reply

Matt Whitehead link

1/26/2016 10:20:51 am

Hi Michael, Sorry I do not have or know of a video of the kneeling tricep stretch w/ ankle abduction, but I would be happy to walk you through it over Skype so you understand how to do it. Were you given it by a therapist or came across it on your own? Email me to set up a time for a 5-minute Skype call to learn how to do it correctly: matt@oregonexercisetherapy.com

Gayle Stamler

4/5/2016 03:57:39 pm

Hi my 15 year old son was just diagnosed with Kyphoscoliosis after having an Xray done of his spine. It is at a 67 degree angle and effecting three upper discs which are now pie shaped. I have an appointment at an orthopedist however and seeking out alternative routes as I am concerned that bracing or surgery will be the conventional route. I have located a Egoscue therapist that is about an hour away from me. Thankfully, so far my son is not suffering from any pain.
Can you tell me if this type of therapy is successful for his issue?
Any help or information is greatly appreciated

Matt Whitehead link

4/5/2016 04:23:52 pm

Hi Gayle, I would be happy to talk with you over the phone to more completely answer your questions and help you in any way I can. Feel free to call me at my clinic: 971-279-2189

Is this the first you've heard about your son's scoliosis or has he had it for a while? Did they call his scoliosis idiopathic or congenital or secondary?

When thinking about the most common type of scoliosis, idiopathic (which means unknown cause), it is important to remember that bones do not move themselves but muscles move bones. Bracing and surgery try to address the bones (which are the result not the cause) and not the muscles (which are the cause of the bone misalignment).

This means addressing his muscle imbalances is of utmost importance and should be the first thing to do and needs to be done even if bracing or surgery is decided on.

It is also important to remember that the body works as a unit - everything is connected and interrelated. The spine does not function on it's own. The spine is dependent on and reacts to the pelvis, shoulder blades, and even the knees and ankles.

Scoliosis develops over time and so improving it takes time also. But is can be done with specific posture exercises like Egoscue Posture Alignment Therapy. I have worked with many clients with scoliosis who have made amazing improvements in curve, posture, function, and pain.

Please give me a call and I can talk with you about the keys to success and how Egoscue works to correct scoliosis: 971-279-2189

-Matt

Jean-François Alcantud

4/8/2016 02:27:15 pm

to whom it may concern,
Can you please tell me the difference on using the single pedal versus the double pedal in the Supine Groin Regressive in Tower? Thank you.

Jean-François

Matt Whitehead link

4/14/2016 12:21:25 pm

Hi Jean-Froncois,

The difference between the single pedal and double pedal is basically when doing the single pedal you are taking one hip through flexion and extension while the other is stationary and the double pedal takes both hips from flexion to extension together. Now why use one and not the other? That depends on the person, but often I'll use the double pedal with someone who's body wants to create rotation as a compensation for hip flexion and extension. The double pedal traps the hips in a symmetrical position and doesn't let the body rotate away from the demand.

If you'd like to discuss your individual issues and what might be better for you, contact me and I'd be happy to help you out. -Matt

Greg Guastella

4/14/2016 12:23:07 pm

Mindy Allwardt

4/26/2016 11:28:37 am

I am a former runner sidelined by a hip issue. There is arthritis in my hip and the beginnings of a bone spur. I have tried PT, massage, chiropractic and yoga to relieve. I stretch daily but still have pain in the hip, groin, low back, outside knee and sometimes foot. This is all on one side. I have limited range of motion with my leg too, lunges are painful. Short of surgery I'm looking for other options.

Thanks

Matt Whitehead link

4/26/2016 01:25:52 pm

Hi Mindy,
As a former injured runner myself who spent 4 years with chronic injuries and unable to run without pain I can understand what you are going through. Egoscue and Postural Alignment Therapy is what allowed me to run pain free again. I think it would be very beneficial for you also as it can help balance your body left to right and restore normal muscle function and joint range of motion. As your posture balances your pain will improve and your hip will have it's best chance to heal and recover. Call (971-279-2189) or email (matt@oregonexercisetherapy.com) me and I'd be happy to help you figure out what you can do to get feeling better.

Kathy Lancy

5/30/2016 12:10:28 pm

you've described supine groin for conditions 1 & 3. What about 2?

Matt Whitehead link

5/31/2016 11:38:07 am

Hi Kathy, Good question! How do you know about the different conditions? Have you read the book "The Egoscue Method of Health Through Motion"? Or worked with a therapist who talked about Condition 2? Or an Egoscue University student?

I ask because it will change how much detail my answer needs.

Condition 1 and 3 are postures that have Dynamic Tension imbalances (meaning imbalances between the front of the body and the back of the body). If you understand what Condition 2 posture is (rotation and/or imbalances left to right in the body) than you understand is has to do with Balance left to right. So the primary concern with Condition 2 is correcting the left to right imbalances. All the Supine Groin Stretches can help with that and the rest of the e-cises used are geared toward correcting the left to right imbalances.

Which Supine Groin Stretch is used often comes back to is the individual more like a Condition 1 or 3 along with the Condition 2? If the person is more Condition 1 then Supine Groin Progressive in the Tower is often used. If the person is more Condition 3 then the Supine Groin Stretch on Towels is often used.

I can go into more detail but that should give you the basic understanding I hope. Let me know if that does not make sense or you have further questions.

Bridget Qualey

6/7/2016 09:21:17 pm

Hi Matt Whitehead,
You are very generous with your advice here in your comments. Thank you.

I have knee and feet pain- not constant but under certain conditions. My legs are not as strong as I would like/they probably need to be so I'm looking for a routine to strengthen legs, loosen hips and hopefully get some knee relief.

I have done Egoscue exercises over the years and have used supine groin stretch and static back for a few acute back crisis over the years and have a tower, but I find these days that my knee feels like it hyper extents with my leg in the tower for the half hour that it takes to work thru all the notch positions.

While my hip flexors and knees feel better when I do it, when I move my leg each time it feels like I'm taking my leg out of a very over extended knee (the back of the knee). I've been using a support under the knee the last few days and it feels much better, but is much harder to use/build etc.

What do you think about my hyper-extention feeling in my knee? Could it cause more injuries? Many thanks in advance. Bridget

Bridget Qualey

6/7/2016 09:21:26 pm

Bridget Qualey

6/7/2016 09:21:34 pm

Bridget Qualey

6/7/2016 09:21:45 pm

Matt Whitehead link

6/8/2016 10:57:22 am

Hi Bridget,

Congratulations on your commitment to getting your posture and health restored! You mentioned that you want/need to strengthen your legs and that during the Tower your knee feels like it hyperextends and these two things very much go together. Posterior leg strength and hip strength is what stops the knee from hyperextending and if you lack good strength in these areas your knee can hyperextend and become stressed from the Tower. Building hamstring and calf strength along with hip strength will help keep your knee from hyperextending.

Yes excessive hyperextension can cause problems and pain in the knee and we want to avoid that. When doing the Tower you can put something behind your knee to support your leg from underneath to keep it from hyperextending. This will take the pressure off your knee and will feel much better right away.

This problem of hyperextension of the knee while doing the Egoscue Tower is a very common problem. Many people lack the leg and hip strength to keep their knee stable in the Tower. Building up your posterior leg strength and hip flexor strength should be primary goals for you and could definitely be part of the underlying cause of your knee and foot pain.

If you would like specific help both figuring out what the underlying cause(s) of your pain is and how to fix it, contact me to schedule a free posture evaluation and consultation. I'd be happy to help! -Matt

Mike

7/11/2016 12:21:30 pm

Hi there, during my sessions with the tower, my knee becomes very ache, and I sometimes have to remove it, give it a little shake or a bend, and then resume is this normal?

My second question, is it normal for your back to become really hot when you have finished the session? I feel like someone has put a heat pack to my lower back when I'm done.

Matt Whitehead link

7/11/2016 02:14:51 pm

Hi Mike,

It is fairly common for people to have their knee become achy during the Tower. It can be because of arthritis in the joint, a lack of knee flexion, tibial or femur rotation, or a number of other things...but the Tower will help improve them all! I recommend at the point or before the knee becomes achy to take foot/boot out of the Tower and bend and straighten the knee several times (as you have been doing) and that usually makes a big difference. If your knee is still achy or painful, you can put something behind/under your knee to give it support (holding it in a slightly bent position) and that will usually take all the soreness away.

You back can become very hot during/after the Tower. It is probably from the muscle length and tension changes happening there! It will probably decrease and go away as your hips and back muscles get used to the demand and return to normal length and tension.

If you're interested in having me take a look at your posture, I'd be happy to do a free posture evaluation/consultation with you in person or via Skype. Just let me know.

Keep me updated with what changes you feel with the Tower and your knee and lower back.

David

7/13/2016 08:31:32 pm

Hi Mike,

I have a really bad hyperkyphosis, forward head and rounded shoulders. I also have an excessive anterior pelvic tilt.

I have yet to try this but know that when I try to lie flat on the floor, the round in my thoracic spine means I won't be able to put my head on the floor in a neutral position.

I would really appreciate a reply and am keen to see what you would recommend.

Thanks

David

Matt Whitehead link

7/14/2016 11:07:59 am

Hi David,

You are a pretty typical "condition 1" posture as described by Egoscue. Condition 1 posture is characterized by anterior pelvic tilt (usually caused by tight hip flexors), lordosis (caused by tight psoas and response to anterior pelvic tilt), and thoracic kyphosis, rounded shoulders, and forward head (in reaction to lordosis to ease pressure on lumbar spine).

Treating this posture will be different depending on how tight and "locked up" your kyphosis or thoracic flexion is. If it is not very locked, we can do after your anterior pelvic tilt and lordosis directly and get good results with Static Back and Supine Groin Progressive.

But if your kyphosis is very stiff, then we must get some movement in that first before going after your pelvis. Often people with really stiff thoracic spines will be uncomfortable in Static Back or Supine Groin Progressive and will notice their lower back does not "let go" and flatten to the floor even with lots of time. This is because their upper back is not coming out of the flexed position. We must address the thoracic spine first in this case.

Hope that helps.

Erik Vulaj

11/11/2017 11:52:42 pm

So quick question. Pretty sure I have a pelvic tilt. I'm holding alot of weight on my left leg and it feels andactually is a little longer than my right. So I feel totally off balance any time I walk. Super super tight everything surrounding my left leg. Would the tower be benifical for me? Single or double petal? Thanks a ton!

Matt Whitehead link

11/16/2017 12:04:52 pm

Hi Erik,

Yes I think the Tower would be really helpful for your situation and I'd recommend doing the single pedal version. Have you been doing any menus to address those imbalances? Getting a personalized menu to address those left to right imbalances would help a lot.

Reenie

11/13/2017 07:28:28 am

I just did one hour on the Egoscue tower (10 minutes/level) on my painful side. Do I have to do the other side immediately, or can I do the other side later in the day?

Matt Whitehead link

11/16/2017 12:09:09 pm

Hi Reenie,

Ideally you would do the other leg immediately after the first leg because that would keep your posture and function balanced. If you do the Tower on one leg and not the other side, your body will often be off balance posturally and feel "off". This is because the Tower will elongate tight muscles and reposition your hip joint and leg on the side you did, but the other side of your body will not have benefited from the same repositioning and rebalancing.

Melissa

11/28/2017 06:14:00 pm

Hi there. I’ve been suffering from an anterior pelvic tilted pelvis and extremely tight upper body ( scalenes, upper traps, pecs). I have to lay there for a while, but it does help my upper body relax a bit and flatten into the floor giving me relief. After a bit though, the more my hip flexors release, I start to feel pressure in one spot to the middle/ top of my left buttock. Is it normal to feel some pressure? Or a sign that something is really wrong? Thank you.

Matt Whitehead link

11/29/2017 09:29:51 am

Hi Melissa,

Sorry to hear about your tight upper body but I'm glad you are getting some relief. While doing the Supine Groin Stretch, as you hip flexors release and your hip extends more, your glutes are shortening and actually working (even though you're relaxed) and many people will feel soreness in their glutes as this happens. This could be what you are feeling or it could be something else.

I would be happy to do a free posture evaluation for you and we can try to figure out what is going on. Just call or email if you're interested: 971-279-2189 matt@oregonexercisetherapy.com

12/29/2017 02:51:07 pm

I bought the tower many years ago and have noticed the double pedal is now an option. I was more of a posture 1 but have improved with postural knowledge applied over the years. Having some hip pain lately (trochanteric bursitis) and doing the hip menu. Noticed that my legs still want to rotate laterally in tower and on block. Tower sometimes turns on floor because of this. Question: Can the double pedal help control that lateral rotation and still target the psoas well enough for the hip menu to be effective?

Matt Whitehead link

1/3/2018 10:31:00 am

Hi Ry,

That's great you've improved your posture over time and are committed to improving it more. Yes sometimes the Double Pedal can help control the rotation because the Tower isn't going to twist with both feet hooked in. But you'll probably still feel your legs trying to rotate out even in the double pedal. Have you tried offsetting the pedal in the tower to counteract the rotation? If your leg is rotating outward, put the inside dowel on the second notch further away from you and the outside dowel on the first notch closer to you. This will force some pronation of your foot and counteract the external rotation of your leg. Hope that makes sense.

When doing the single pedal tower, it is ok to let your bend leg (not in the tower) relax outward. That is fine, normal, and natural. Don't try to hold that leg/knee straight up.

If you're interested in a free posture evaluation, I'd be happy to do one with you and see what is going on in your posture and help you figure out what you need to do to be pain free.

Have a great day!

Reenie

1/17/2018 10:01:41 am

In response to Ry, and offsetting the pedal, do I need to do both legs like that, even if only one if externally rotating? I appreciate the suggestion, because it has really made a difference on my right leg, and extending my hip flexor.

Matt Whitehead link

1/19/2018 11:34:45 am

Hi Reenie,

If you are doing the single petal Tower, if you notice one leg trying to twist/rotate and you offset the petal for that foot, you do not have to offset the petal of the other foot if it isn't trying to twist/rotate.

I'm glad it's made a positive difference for you and your hip flexor! I love the Tower and my body just loves the effects it has on me!

Keep it up.

Marcel

1/17/2018 12:07:55 pm

Does the tower help with Bent Spine Syndrome (Camptocormia)? Progressive or Regressive? Are there any other exercises to be done in conjunction with the tower for this condition?

Matt Whitehead link

1/19/2018 11:41:14 am

Hi Marcel,

Yes the Supine Groin Progressive in Tower can be very beneficial for people with Camptocomia or bent spine syndrome. People with mild spinal flexion will probably find it very effective and comfortable...the more severe cases might find it uncomfortable or impossible to do initially. In these cases, we'd want to do other exercises to start creating more spinal extension (less flexion) and after some improvement the Tower would become for comfortable and effective.

There is also another version of the exercise where we lower the trunk to the floor progressively rather then the leg and this can work well for more severe cases of Camptocormia.

I offer free posture evaluations and consultations for anyone who'd like to learn more.

- Matt

Ellie

1/20/2018 03:46:43 pm

Hi Matt,

Just read all the great info and advise.
I’m suffering from a left hip that is turned to the front while walking. Both of my feet are slightly turned inwards, left more than right.
My left hip is causing me problems for the last 10 years. Aching stiff and restricting my mobility.
Over the past years I’ve been treated by many physio therapists, osteopath, chiropractor, deep tissue massage etc. All of them told me that I had very weak muscles around the hip area (glutes) , lower back and in my legs.
For most of my life I’ve had the feeling that My legs are not really part of my body and every time I tried to get them in better condition I ended up with severe inflammation, swollen ankle, knee, shin splints etc.
2 years ago I started with a nutritional balancing program and at the first hair mineral analysis it showed that I was stressed to the point of a burn out. I could not understand it at that moment but I know now that I had a burn out from physical stress on my body.
After 2 years in the nutritional balancing program I’m feeling great except from the pain in my left hip so I’m really determined to work on that. 2 years ago I heard also from the Egoscue method and bought the book pain free. I started with the exercises for the hip and had less pain but didn’t continue with the exercises due to concentrating more on the nutritional balancing program.
At the start of the New Year I made myself the promise that I needed to do something about my hip pain. So I started reading the book pain free from beginning to end and I’m really impressed with everything that Pete Egoscue says. 2 weeks ago I started again with the exercises for the hips (chapter 7) and concentrated also on walking straight, shoulders back and down as I was turning my shoulders and head slightly forwards and bending my back from the waist. The results are really good, still pain in my left hip but a different pain than before. I’m doing the groin stretch using a stepladder.
My question to you is, would I benefit of the Egoscue tower and if so with one foot at the time or both feet and what exercises do you recommend further to me.
I’m extremely interested in the Egoscue method as I love the holistic approach. Over the past weeks I’ve watched many of the YouTube videos of Pete Egoscue and started this morning with the exercises showed in the video “an active alignment sequence for a misaligned hip.
By the way, I’m a aged care worker so I’m pretty active.
Many thanks, Ellie (Tasmania Australia)

Matt Whitehead link

1/20/2018 09:06:39 pm

Hi Ellie, I'm happy you have discovered that stress/physical stress was a big factor in your issues and that nutritional balancing has helped so much. That's great. I'm also excited you have recommitted to Egoscue and restoring your posture and function. I do think the Tower would help you and I would recommend the single pedal Tower for you. I would also be happy to do a free posture evaluation for you and see what is going on in your body and help you understand it. Let me know if you're interested.

Miss Maas

1/23/2018 03:26:00 am

Hi Matt,

I bought the tower this weekend, because of a pelvic tilt and poor shoulder posture. My right arm and shoulder, my lower back and knees hurt a lot. So when I started with the tower, the exercice puts a lot of strain on my right arm. After a few minutes the right side of my neck starts to hurt, which goes to my whole arm and wrists. And the pain also stays the following day. Is it best to stop the tower and first work on my shoulders (seems strange, since the groin progressive does do something for my posture) or is there a way to releave my arms? Like placing them on a pillow or put the palms down?

Thank you in advance!

Matt Whitehead link

1/24/2018 07:23:41 am

Hi Miss Maas,

Yes, you can try putting your arms palms down, changing the angle they are at out to your sides, or putting a small pillow under your right arm and see if it helps. You could also rest your hands on your stomach and see if that feels better. You might try putting a small pillow under your head to see if that changes how your right arm and neck feel.

I would be happy to offer you a free posture evaluation to see what is going on and help you figure out what would be best to correct your imbalances and get you feeling pain free. Just email (matt@oregonexercisetherapy.com) or call 971-279-2189 me and I'd be happy to set that up. We can do the free evaluation in-person, via Skype or FaceTime, or through email.

-Matt

Jason

3/4/2018 06:10:36 pm

Matt,

I’ve noticed I have had (for many years) a lean to the right, right shoulder drops, and high level of pain down through the back into left groin, right hip. Wondering what sequence of exercises might be appropriate. As I was reading through, I definitely understand I have a postural problem and seems Static back has helped reduce pain amount after trying and supine groin...

Matt Whitehead link

3/5/2018 11:03:06 am

Hi Jason,

I would be happy to help you figure out what exercises would be best for you, your imbalances, and your symptoms. Doing a free posture evaluation is the easiest way to do that. We can do it in-person in my Portland clinic, or online through Skype/FaceTime or email. Call (971-279-2189) or email (matt@oregonexercisetherapy.com) and let me know what's best for you.

Valerie link

8/23/2018 05:04:45 pm

Hi Matt...

I had an L5-S1 (right) discectomy 10 years ago with great pain relief. BUT now I have burning sciatic-type pain on my L buttock area (NO pain going down my L leg). My pain worsens with sitting and lying directly on the nerve. I have no neurological deficits. I have a couple Egoscue books (no clinics near me).
1) Would the Egoscue Multipositioning Tower be a worthwhile purchase for relieving my pain?
2) Which specific exercises you've pictured would work best using the tower
3) Do I need to purchase the double foot pedal?
Thanks in advance for any insights!

Matt Whitehead link

11/29/2018 10:09:33 am

Hi Valerie,

Yes some version of the Supine Groin Stretch would be beneficial for you, but it's hard to say without seeing your posture. Since you have pain on one side of your body we know you have an imbalance left to right in your body but it would help to see your posture. I'd be happy to look at your posture for free, just email me pictures of your posture (front, back, left, right sides - barefoot, knees clearly visible, sports bra/shirt tucked in) to matt@oregonexercisetherapy.com

Karen

11/28/2018 09:57:25 am

When you say the supine groin stretch aligns the hips, is this the dsme thing as a chriopractor aligning your hips? My hip pain is directly related to being out of alignment. And yes the chiropractor provides temporary relief, but the muscles pull it right back out. Do these exercises eliminate the need for chiropractors?

Matt Whitehead link

11/29/2018 10:14:21 am

Hi Karen, Great questions! It is the same but different. You are very observant that you've noticed that after your chiropractor adjusts your hips and you feel better but then notice the muscles pull it back out of alignment. The Supine Groin Stretch is designed to target those muscle imbalances that are pulling your hips out of alignment so that your hips will then stay in alignment all the time. Many of our clients find after doing Egoscue to realign their posture they are pain free and don't feel the need to see chiropractors, physical therapists, or massage therapists any more. That's what I love about Egoscue is because it's based on exercises that you can do yourself, your health is back in your hands!

I hope that answers your questions. Let me know if you have any further questions.

Alan

4/7/2019 04:02:27 am

Hi Matt,
Very curious. Only recently learned about Egoscue. I have a problem/s similar to David, above 7/13/2016, but live in Australia. Any practitioners nearer to me than Oregon? Addressing the kyphosis issue before my anterior pelvic tilt sounds necessary to me, but where to begin? Appreciate any advice as this has been a problem for decades, and having now to carry grandchildren is bringing more pain than I want to put up with. Thanks a lot, Alan

Matt Whitehead link

5/30/2022 12:09:39 pm

Hi Alan, Yes often with strong kyphosis, it's best to address that first, then do the Tower. There are many ecises that can help with that including the "Thoracic Back Pain" menu from Pete Egoscue's book Pain Free. If you'd like personalized help, contact me for a free posture evaluation on Zoom.

James Kone

6/4/2019 10:22:33 pm

Hi Matt,

I purchased a tower a week ago and used it for the first time. My left glute is smaller than right and I was reading comments that supine groin progressive will make the glute smaller. Should I only do it on my right leg? Also I have a double pedal - should I use that instead of my left side? My concern is that this will make my left glute smaller or inactive.

Thank you in advance.

Matt Whitehead link

5/30/2022 12:11:30 pm

Hi James, Doing the Supine Groin Progressive will not make your glutes smaller, but can actually make them bigger. Why? Because the ecise is reteaching your hip how to extend correctly which is the movement that allows/makes your glutes work. Do both sides for sure, just spend more time on one side if it's needed to get your back flat on each level.

Jenn

8/10/2019 07:05:46 am

I'm having a low back pain episode, although I felt better yesterday, until I tried the supine groin. Static back brought me relief, but then I did supine groin and felt much worse, and have continued to feel worse since. It felt fine when I was in it, but when I came out I knew I'd made a mistake.

So I am left wondering if it's not always appropriate. Also I noticed as I relaxed, my elevated leg wants to roll out. Should I have bolstered that leg to stay in place too?

Matt Whitehead link

5/30/2022 12:14:44 pm

Hi Jenn, Good questions and I hope I can answer them.

First, was the back pain you got after doing the Supine Groin just on one side of your back? Near the SI Joint? If so, that is because your hip wasn't extending as it should. There are ecises we can do that can help stabilize your SI joint and prepare your hip for the Supine Groin. Contact me if you need help.

Second question: let your bent leg roll/relax/flop out to the side. That is a good thing and we need it to happen to allow your pelvis and back to adjust to the position. Just make sure the chair/block you have your bent knee supported on is high enough to get it at 90 degrees.

Ron Strode

12/27/2019 07:30:48 pm

Why or how is the tower better than an inversion board?

Matt Whitehead link

5/30/2022 12:18:02 pm

Hi Ron, Great question. They are very different demands on the body and will have very different effects on the body. The inversion board is creating a traction effect on the body especially the spine, but that's very different than the Tower. The Tower is teaching both hips to extend correctly, realigning tibial torsion and femur rotation, and these changes create a chain reaction up the lumbar spine, to the thoracic spine and shoulder blades, and to the cervical spine and head.

Use an inversion board if it feels good, but the Tower has very different effects on your body.

Judith Blackett

4/5/2020 07:04:58 am

Hi I have the book "Pain Free Exercise" and have used it in the past.
Currently I have Cancer an a side issues for me is that when I put my left leg on the ground it hurts to walk and is somehow connected to hip lower back.. Ive been doing for some days the Supine Groin with towels and although it helps my shoulder (where I also exp pain and innflamation) Im finding walking is becoming more and more painful on left side..........Am I doing something wrong? thanks so much Judith

Matt Whitehead link

5/30/2022 12:19:27 pm

Hi Judith, I'd recommend reaching out for a free posture evaluation on Zoom so we can see what's happening and how you can get feeling better.

Dr. Michael R. Edelstein link

4/5/2020 04:13:41 pm

Hi Matt, What is the criteria for deciding to use Groins vs. Progressive?
Thanks so much. Michael

Ron Strode

4/8/2020 05:52:48 pm

I unsubscribed by mistake...

Do you have plans or know where I can purchase the box like the one in the photo? I do not like the Sea foam one...

PAULA

5/2/2020 12:16:56 pm

how do i do this if my leg is bowed. do i make sure the knees are straight from the hips and ignore my crooked knee (it won't be in line) then??? i can't make my knees, hips and pelvis in a straight line.

Matt Whitehead link

5/31/2022 08:05:55 am

Hi Paula,

Good question. Yes line up your shoulder, hip and ankle and let the knee be where it is. The Tower will slowly help to realign your knee.

PAULA

5/2/2020 12:37:13 pm

how do i do this if my leg is bowed. do i make sure the knees are straight from the hips and ignore my ankle (it won't be in line) then??? i can't make my knees, hips and ankle in a straight line.

Scott Johnson

6/25/2020 02:50:56 pm

Sometimes the supine groin stretch leads to me leaning to the right more than usually .I have a little scoliosis and a left leg a little shorter.any suggestions

Matt Whitehead link

5/31/2022 08:08:12 am

Hi Scott,

This means your body is not responding equally in a balanced fashion to Supine Groin. Scoliosis is going to create certain imbalances in your body and we need to see what those are and create a routine specific to your imbalances. Reach out to me for a free posture evaluation on Zoom and we can take a look.

Karin link

10/2/2021 03:15:14 pm

I, I have a recent bursa sac extrusion on my right hip. I’m going to be doing the Supline but I read that you say it is important what to do before and after. Can you assist me with that? Many many thanks!

Matt Whitehead link

5/31/2022 08:09:38 am

Hi Karin,

Of course I'd be happy to help you figure out what would be best to do before and after Supine for you. Reach out for a free posture evaluation on Zoom.

david Brochin

4/26/2022 10:47:02 am

Hi Matt, question I never see addressed: I have glaucoma, advised not to put feet higher than heart level for more than a few seconds, no head below (i.e. Downward Dog). Any modifications or alternatives to this? I would like to reap the benefits of Static Back and this groin stretch but not raise my eye pressure and kill the optic nerve bundles in the process. Please advise, and thank you for a terrific site.

Matt Whitehead link

5/31/2022 08:15:25 am

Hi David, Good question. I would talk with your doctor about this and show them what Static Back and Supine Groin look like. There have been studies that show passive positions like these with feet above the heart only raise IOP very slightly and the benefits might outweigh the possible negative effects.

Scott

5/1/2022 05:50:11 pm

Hi. Which of these tower formations do you recommend to treat piriformis syndrome? Thanks in advance for any direction.

Matt Whitehead link

5/31/2022 08:18:32 am

Hi Scott, None. Why? Egoscue posture alignment therapy doesn't treat symptoms, we treat posture. Piriformis syndrome can be caused by different posture imbalances, so I need to look at your posture to determine what imbalances you have and then I can help you pick which version would help correct your imbalances. Make sense?

If you'd like a free posture evaluation, fill out the form on my website.

Linda Blackburn

7/6/2022 01:13:50 pm

81 year old woman wanting a posture analysis, 1.619.952.5306 may need help getting on line. A zoom address I could click on would be comfortable July 6,2022

Egoscue's Secret Weapon: Supine Groin Stretch

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