Victor Forge
The psoas muscle is a vital core muscle that connects the lumbar vertebrae to the top of the femur, and is responsible for flexing the hip and stabilising the lower spine and pelvis. Sitting for long periods can cause the psoas muscle to tighten, leading to lower back and hip pain. To release the psoas muscle, a comprehensive approach is required, including stretching, massage, and deep breathing. The Thomas Test is a common method to evaluate hip flexor length and psoas muscle tension. Yoga, Pilates, and Clinical Somatics are also recommended for releasing the psoas muscle and reducing tension.
How to Free Psoas Muscle
| Characteristics | Values |
|---|---|
| Location | The psoas muscle is located deep within the core of the body, connecting the spine to the legs. |
| Function | The psoas muscle is responsible for flexing the hip, stabilizing the spine and pelvis, and regulating breathing. |
| Tightness | Sitting for long periods, overuse, or underuse can cause the psoas muscle to tighten, leading to pain and stiffness. |
| Release Techniques | Massage, deep breathing, stretching, walking, and specific yoga poses are recommended for releasing a tight psoas muscle. |
| Tests | The Thomas Test is commonly used to evaluate hip flexor length and psoas muscle tension. |
| Tools | A Psoas release tool like the QL Claw can be used to apply pressure and release tension in the psoas muscle. |
| Exercises | Pilates and Clinical Somatics exercises focus on core engagement, deep breathing, and trunk stability to help release and lengthen the psoas muscle. |
| Trauma | The psoas muscle is believed to hold onto traumatic experiences, and releasing it can aid in processing and letting go of trauma responses. |
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What You'll Learn
The Thomas Test
How to Perform the Thomas Test
The patient lies on their back on a stable table with their gluteal folds at the edge. The clinician places one hand behind the patient's knee and another behind their back, helping them to lay back with their knee flexed. The patient's \"unaffected\" hip is flexed until the thigh touches the abdomen, ensuring the pelvis remains in a neutral tilt. The clinician then passively ranges the affected hip into extension, stopping once the pelvis begins to tilt anteriorly. At this point, the affected thigh is held in position, and the angle between the thigh and table is measured to identify the fixed flexion deformity of the hip.
Results and Implications
A positive Thomas Test indicates a shortened iliopsoas muscle or the presence of a contracture, resulting in an inability to fully extend the lower extremity at the hip. This test is particularly useful in identifying unilateral fixed flexion deformity of the hip. However, it is important to note that in very flexible patients, a normal Thomas Test result does not rule out psoas dysfunction.
Modified Thomas Test
The modified Thomas Test assesses the flexibility of four different types of hip flexor muscles: the iliacus, psoas major, rectus femoris, and tensor fasciae latae. This variation aims to improve the reliability of the test by utilizing different methodological approaches, such as inclinometers or digital photography, to enhance measurement accuracy.
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Yoga poses
Constructive Rest Position
This pose is an excellent starting point for releasing the psoas. Lie on your back with both knees bent and bring your right upper thigh towards your chest. Gently hug your right leg towards your trunk, ensuring that your pelvis remains aligned with the trunk. Focus on softening the right hip socket to help free the right thighbone. Then, slowly extend your left leg away from the hips, keeping your awareness on the front of the left hip socket to release any tension in the psoas.
Low Lunge (Anjaneyasana)
Begin in a lunge position with one foot forward and the other extended back. Lower your hips towards the ground, ensuring your front knee is aligned with your ankle. Gently sink into the stretch, feeling the lengthening in the front of the hip and thigh. This pose stretches the psoas and promotes flexibility.
Bridge Pose (Setu Bandha Sarvangasana)
Lie on your back, bend your knees, and place your feet flat on the floor. This pose targets the psoas while strengthening the lower back and glutes.
One-Legged King Pigeon Pose (Eka Pada Rajakapotasana)
Start in a downward-facing dog pose, then bring one knee forward between your hands. Slide the other leg back, lowering your hips to the ground. This advanced pose provides a deep stretch for the psoas of the extended leg.
It is important to approach these poses with quiet attention, patience, and mindfulness. Listen to your body and make adjustments as needed. If you experience any discomfort or tension, modify the poses or consult with an experienced yoga therapist or teacher.
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Deep breathing
To free the psoas muscle through deep breathing, one can try the following exercises:
Psoas Stretch
Lie on your back with your knees bent and feet flat on the floor. Bring one knee towards your chest and extend the other leg straight out. Avoid overarching your lower back. This stretch helps to target the psoas muscle and improve flexibility.
Boat Pose
Start by sitting on the floor with your feet placed flat on the ground and your hands on your hamstrings. Lift your shins while keeping your knees bent, and then straighten your legs to form a V-shape as you reach your arms forward. Maintain a tall and upright spine throughout the pose. This pose helps to strengthen the core and improve balance.
Modified Gate Pose
Begin on your hands and knees, and then extend one leg out to the side, turning the toes slightly inward and pressing firmly into the outside edge of the foot. This pose helps to stretch the psoas muscle and improve stability.
Apanasana on a Block
Place a block under your hips and hug one knee into your chest while extending the other leg straight out on the mat. Try to point the toes and knee of the extended leg towards the sky. Stay in this position for 5-10 slow, deep belly breaths. This stretch helps to target the psoas muscle and promote relaxation.
Low Lunge
From a forward fold, step one leg back and place the back knee on the floor or a padded surface. This stretch targets the psoas muscle of the leg that is knee-down. Be mindful of your body position to avoid collapsing the belly forward.
Psoas Spirals
Lie on your back with one leg straight up towards the sky and the other leg on the ground. Imagine your top leg has a marker on the big toe. Draw a spiral, starting small and gradually increasing in size over 30 seconds, and then spiral back in for another 30 seconds. Switch legs and repeat. This exercise helps to strengthen and stabilise the psoas muscle.
Knee Presses
Lie on your back, flex your hip, and bend your knee to form a 90-degree angle with your shin parallel to the floor. Place your hand on your thigh and push your thigh into your hand while also pushing your hand into your thigh. Hold for 30 seconds, and then switch sides and repeat. This exercise helps to strengthen the psoas muscle and improve stability.
In addition to these exercises, simply focusing on taking slow, deep breaths throughout the day can help to relax the psoas muscle and reduce stress levels.
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Massage
To release the psoas muscle through massage, you can use a Psoas release tool, such as the QL Claw, or the hands of a physical or massage therapist. Place the release tool directly on the psoas muscle and slowly lie down on it. Take deep, slow breaths against the tool to massage the psoas gently. After 15-20 breaths, you should feel a release in the psoas muscle.
Additionally, you can try a self-massage technique by engaging the glute muscle on the same side as the psoas being released. Lock the leg out so that the knee is off the ground while keeping the glute engaged. This will add pressure to the psoas and help break up any tight tissue.
It is important to note that the psoas muscle is located deep within the core of the body and can be challenging to access directly with your hands. Therefore, combining massage with other techniques, such as stretching and deep breathing, can further contribute to psoas muscle release.
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Stretching
When the psoas muscle is tight, it can cause pain in the lower back, shoulder, upper back, and hips. It can also lead to overactive quadriceps muscles. Sitting for long periods of time can cause the psoas muscle to tighten as it remains in a shortened state.
To stretch the psoas muscle, one can try the following:
- Lie on your back near the edge of a bed or table. Bring one knee toward your chest and wrap your arms around the lower part of that leg to squeeze it close. Allow the other leg to dangle off the side. Hold for several seconds. Switch sides and repeat with the other leg.
- Engage the glute muscle on the same side as the psoas being released. Lock that leg out so that the knee is off the ground while keeping the glute engaged.
- Take the opposite side leg and bring the knee out to the side of the body. The knee and foot on this side should both be on the ground. This will tilt the body into the releasing side, providing a deeper stretch.
It is important to note that static stretching may not have a lasting effect on the level of tension in the psoas muscle. Other methods such as massage, deep breathing, and yoga poses can also help to release the psoas muscle.
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Frequently asked questions
The psoas muscle, also known as the iliopsoas, is a large hip flexor muscle that connects the lumbar vertebrae to the top of the femur. It is responsible for hip flexion and stabilising the lower spine and pelvis.
Tightness in the psoas muscle can cause lower back pain, shoulder and upper back pain, pelvic pain, and overactive quadriceps muscles. It can also lead to functional leg length discrepancy.
There are several ways to release a tight psoas muscle, including massage, deep breathing, stretching, walking, and yoga. Pilates is also a recommended method, as it emphasises core engagement and deep breathing to promote trunk stability.
