Do you stand with an excess curve in your low back? Do you have back pain? Do you stand with your knees slightly bent? Do you tuck your pelvis under to look slimmer? Do you lift your chest up (rib thrust)? Does your hip pop, or snap as you get up from sitting and start to walk? Do you have pain in your groin, or in the front of your thigh?
If you answered yes to any of the above questions you may have tight psoas muscles.
The psoas major attaches to the last rib, the sides of the lumbar vertebrae and the discs in between. It travels down and forward over the brim of the pelvis, inserting into the top part of the inner thigh.
I learned in anatomy class that the psoas major is primarily a hip flexor (lifts your leg toward your chest). The psoas can also pull your spine forward increasing the curve in your back and pressure on your vertebra and discs. When the psoas is tight, the ability of the leg to extend (move back) at the hip is compromised during walking. This will create rotation at the pelvis which can lead to dysfunction of the back or pelvis. For the health of your spine and your whole body, the psoas muscles need to release and lengthen.
If you answered yes to any of the above questions you may have tight psoas muscles.
The psoas major attaches to the last rib, the sides of the lumbar vertebrae and the discs in between. It travels down and forward over the brim of the pelvis, inserting into the top part of the inner thigh.
I learned in anatomy class that the psoas major is primarily a hip flexor (lifts your leg toward your chest). The psoas can also pull your spine forward increasing the curve in your back and pressure on your vertebra and discs. When the psoas is tight, the ability of the leg to extend (move back) at the hip is compromised during walking. This will create rotation at the pelvis which can lead to dysfunction of the back or pelvis. For the health of your spine and your whole body, the psoas muscles need to release and lengthen.
Begin by performing a self evaluation. Lie down on the floor with your legs out straight. Assess to feel if the back of your thighs are flush with the floor. Check to see if you maintain an arch in your back. Your thoracic and lumbar area should be flush with the floor. You should have a small curve near the top of the sacrum.
Can you see the light coming through under the back and thighs?
Zooming in, you can really see the arch in the back. Notice that the ribs are lifted up and not relaxed against the abdomen.
To perform the release you will need a bolster. The bolster should be firm, but comfortable enough that you can lie on it for awhile. Place the bolster along the spine.
You want to be propped up on it so the back of your legs become flush with the floor. Position the bolster so the end of it is placed near the bottom of your shoulder blade. Do not let your back arch with your ribs lifted up like the picture above. If your ribs are lifted you are too far up on the bolster; scoot down toward your feet until your ribs relax down. Place your head on a yoga block or pillow so your head is not hyperextended (bent back).
Relax here for at least five minutes. Focus on breathing and letting go. Allow yourself quiet time with no distractions. After the release, perform another self evaluation and notice how relaxed the muscles of your back feel and how much contact your body has with the floor. Perform daily, or more often if your are tight!
You want to be propped up on it so the back of your legs become flush with the floor. Position the bolster so the end of it is placed near the bottom of your shoulder blade. Do not let your back arch with your ribs lifted up like the picture above. If your ribs are lifted you are too far up on the bolster; scoot down toward your feet until your ribs relax down. Place your head on a yoga block or pillow so your head is not hyperextended (bent back).
Relax here for at least five minutes. Focus on breathing and letting go. Allow yourself quiet time with no distractions. After the release, perform another self evaluation and notice how relaxed the muscles of your back feel and how much contact your body has with the floor. Perform daily, or more often if your are tight!
This position allows gravity to pull the muscles back into place. The muscle are able to let go of their grip!
Susan McLaughlin is a physical therapist who specializes in the management of pelvic floor and orthopedic dysfunctions. She is the owner of ALIGN integration|movement in Salt Lake City, UT. Helpful tips and other self care strategies can be found at www.alignintegrationandmovement.com.
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