Athena Vale
The psoas muscles are two long ribbons of muscle that run from each of your upper inner thighs, over your pelvis bone, and to the sides of your spine. They help lift your knees when you walk upstairs and stabilize your back when you stand, walk, bend, and more. When the psoas muscles are weak or aggravated, they can cause pain, particularly in the lower back or the front of the hips. While stretching is often recommended to release tension in the psoas muscles, some sources suggest that static stretching has little to no lasting effect on muscle tension. Instead, other techniques such as pandiculation, a form of active movement, may be more effective in releasing muscle tension. Additionally, gentle hip-opening yoga poses can be a soothing and effective way to release tension from the psoas muscles.
Releasing the Psoas Muscle
| Characteristics | Values |
|---|---|
| Location | Upper inner thighs, over the pelvis bone and to the sides of the spine |
| Function | Hip flexors, allowing movement of knees towards the body and stabilising the spine |
| Causes of Tightness | Sitting for long periods, stress, fear, and trauma |
| Stretches and Exercises | Kneeling lunge, Clinical Somatics, pandiculation, yoga, foam rolling |
| Tools | PSO-RITE Psoas Muscle Release Tool, massage tools |
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What You'll Learn
Stretching and strengthening exercises
The psoas muscles are two long ribbons of muscle that run from each of your upper inner thighs, over your pelvis bone, and to the sides of your spine. They are responsible for helping you lift your knees when you walk upstairs and stabilising your back when you stand. They also work as hip flexors, allowing you to move your knees towards your body when you march or walk upstairs.
When the psoas muscle is too tight, it tilts the pelvis forward and increases stress on the lower back, causing pain. This tightness can be caused by sitting for long periods, or by doing an activity your body is not used to, like taking a long walk on a hilly road.
One alternative to static stretching is pandiculation, a neuromuscular re-education technique developed by Thomas Hanna, the founder of Clinical Somatic Education. Pandiculation involves gently contracting and releasing muscles in certain ways so that accurate feedback about the level of tension in the muscles is sent to the nervous system.
- Kneeling lunge: Begin in a half-kneeling position with your front foot flat on the floor and your knee and ankle in line, forming a 90-degree angle. This stretch targets the psoas muscles on your right and left sides individually.
- Bed stretch: Lie on your back near the edge of your bed and bend the leg closest to the middle of the bed up to your chest. Wrap your arms around the lower part of that leg and squeeze it close, while allowing the other leg to dangle off the side of the bed. Hold for several seconds, then repeat on the other side.
- Yoga poses: Gentle hip-opening yoga poses can be an effective way to release tension from the psoas muscles. It is recommended to work with an experienced yoga therapist or teacher before trying these poses on your own.
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Pandiculation
The psoas muscle is responsible for lifting the knees when walking upstairs and stabilizing the back when standing. It is also a hip flexor, allowing you to move your knees up towards your body when marching or walking upstairs.
Tightness and pain in the psoas muscle can be caused by underuse or overuse. Sitting for long periods of time can cause the psoas muscles to stiffen and weaken. On the other hand, engaging in an activity that your body is not used to, such as taking a long walk on a hilly road, can irritate the psoas muscles.
While stretching is often suggested as a way to release the psoas muscle, it has little to no lasting effect on the level of tension in the muscle. This is because the psoas muscle is located deep within the body's core, and it instinctively tightens when we feel stressed or afraid. Over time, repetitive movements and stress cause the nervous system to keep certain muscles tight.
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Yoga poses
- Lie on your back with your knees bent and feet flat on the ground. Bring one knee towards your chest and interlace your fingers around your shin or the back of your thigh. Take 5-10 deep breaths and repeat on the other side.
- A version of Legs-Up-the-Wall: Lie on your back with your calves resting on the seat of a chair. This pose puts the psoas muscles into a slack position, allowing space for them to deeply relax. Allow a slight curve in your lower back and surrender to the force of gravity.
- High Lunges: In this pose, the front thigh contracts the psoas muscle, strengthening it, while the back thigh stretches it.
- Seated marching: Bring your knees up towards your chest while seated.
- Kneel on the floor with a yoga ball in front of you. Roll your upper body onto the ball until your hands and toes are touching the ground. Keep your body in a straight line and lift one leg towards the ceiling, bending at the knee.
Through persistent mindfulness and somatic awareness, you may gradually discover an ease in the discomfort of your psoas muscle.
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Foam rolling
To begin foam rolling your psoas muscle, place the roller under your lower back and roll slightly to your left side. Position your body weight so that it lands on the foam roller, immediately to the left of your spine. As you lean back, place the weight of your upper body on your left elbow. For women, place the foam roller at the top of both thigh muscles and roll upwards to the top of the hipbone. Use short up-and-down rolling movements, stopping at any sore spots. Men will have to shift their body weight to one side to avoid rolling over sensitive areas.
It is important to note that you should not roll over the spine. Instead, stay in the soft tissue and maintain proper posture. With the iliacus, or the front side of the hip, you can roll to one side to increase the pressure on that side, or lessen the pressure by rolling both hips. You can also vary the pressure by adjusting how much of your weight you sink into the roller.
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Take breaks throughout the day
Taking breaks throughout the day is crucial for releasing tension in your psoas muscles, especially if your daily routine involves prolonged sitting or standing. The psoas muscle, also known as the psoas major muscle, is a long, ribbon-shaped muscle that starts at your lower back, runs through your pelvis, and ends at the top of your femur (thigh bone). Sitting or standing in one position for extended periods can cause the psoas muscle to shorten and stiffen, leading to discomfort and pain.
To counteract the negative effects of inactivity, it is recommended to take breaks every 30 minutes. During these breaks, you can stand up, stretch, or take a short walk. Walking is an excellent way to help your body relax and return to a neutral posture, especially after prolonged sitting. Even a brief stroll around your office or home a few times a day can make a significant difference in maintaining muscle flexibility and minimizing the risk of common aches and pains.
If your job or daily activities involve sitting for long stretches of time, incorporating movement into your routine becomes even more crucial. Consider setting a timer to remind yourself to get up, stretch your body, and walk around for a few minutes. This simple act can help keep your psoas muscles loose and reduce the negative impact of prolonged inactivity.
In addition to taking breaks, you can also practice specific stretches and exercises designed to target the psoas muscle. One such stretch is the kneeling lunge, which effectively stretches the psoas muscles on both sides of your body individually. To perform this stretch, begin in a half-kneeling position with your front foot flat on the floor and your knee and ankle in a straight line, forming a 90-degree angle.
By taking regular breaks and incorporating stretches and exercises, you can effectively release tension in your psoas muscles and promote overall muscle health and flexibility.
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Frequently asked questions
The psoas muscles are two long ribbons of muscle that run from each of your upper inner thighs, over your pelvis bone, and to the sides of your spine. They help lift your knees when you walk upstairs and stabilize your back when you stand, walk, bend, etc.
Tightness in the psoas muscle is often caused by spending long periods of time in one position, such as sitting at a desk. Underuse and overuse can both lead to a tight psoas muscle.
Static stretching has little to no lasting effect on the level of tension in the psoas muscle. Instead, try pandiculation, a neuromuscular re-education technique that involves gently contracting and releasing muscles in certain ways to send accurate feedback about the level of tension to the nervous system.
One exercise to release the psoas muscle involves lying on your back with your body near the edge of the bed. Bend the leg that's closer to the middle of the bed up to your chest and wrap your arms around the lower part of that leg. Allow your other leg to dangle off the side of the bed. Hold for several seconds and repeat on the other side.
One tool to release the psoas muscle is the PSO-RITE, a deep tissue massage tool designed to provide relief for athletes, physical therapy, and deep tissue therapy.
