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A Song To My Psoas: "Please Release me, let me go..."

5/8/2012

51 Comments

 
Picture
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.

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.
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Can you see the light coming through under the back and thighs?
Picture
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!
Picture
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.
51 Comments
Valerie Ku link
5/8/2012 11:25:54 pm

I love this easy to understand explanation of the psoas and the photos of the release.. I'll be referring this post to all my clients - the visual usually makes much more sense to people. Thanks Susan!

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Jena
5/15/2012 03:26:34 am

Thanks so much for doing this post. Great pictures.

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K
5/20/2012 05:37:04 am

So, my psoas and hamstrings must be super, super tight because even when I'm bolstered, my legs aren't even close to flush with the floor. I can slide my hand under with room to spare.

Even when I'm sitting straight up with my legs out straight, my hamstrings still aren't flush, though there is certainly less room.

So, what I am supposed to do about this? Will the release still work? Thanks!

Reply
Susan
5/20/2012 05:49:50 am

K,
The bolster that I use is 10 inches in diameter. You may need to stack higher so your hamstrings can reach the floor. This is a great release! I would suggest you try to fit this is 1-2 times a day. I also have posted another great hip release in my latest blog post:http://www.alignintegrationandmovement.com/1/post/2012/05/walking-in-alignment.html
The hamstring stretch pictured will also be good for your to do.
I hope this helps!

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K
5/20/2012 08:16:05 am

Thanks! I've already started the hip release!

Caroline link
11/7/2012 11:48:46 am

Thank you for sharing such great information with us. I really appreciate everything that you’ve done here and am glad to know that you really care about the world that we live in

Reply
Pam Balls link
1/22/2013 03:37:45 am

Where do you find the Yoga Self Massage Therapy Balls?
Pam

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Susan
1/22/2013 10:41:10 pm

Hi Pam,
Here is the link to the website. I got mine online:
http://www.yogatuneup.com/products
Enjoy, Susan

Reply
Audrey M
7/9/2013 12:23:07 pm

Is this still recommended if the pelvis is already rotated?

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Susan
7/10/2013 12:28:02 am

Audrey,
Yes definitely. Tension in the psoas is a major contributor to back, hip and pelvic dysfunctions. Enjoy!
Susan

Reply
DAwn Palmer LMT link
7/13/2013 05:05:15 am

Dear Sue,
Thank you soo much for teaching , and giving practical ways to self help!
Sincerely,
DAwn Palmer
MAy I refer others to this?

Reply
Susan
7/13/2013 05:11:23 am

Dawn,

Thank you for your comment. Please share with friends and clients!

Susan

Reply
Kerri
7/14/2013 06:03:30 am

If I was born with an abnormal lordotic curve in my lumbar spine and therefor in a state of hyperlordosis this would mean that my Psoas is naturally short. I'm not necessarily contracting or making it stronger but the elasticity capability in my actin fibers of my Psoas muscle is not fully going to lengthen out because my lumbar spine /last rib in distance to my inner groin area of my femurs is shorter due to the hyperlordosis. My point is really a question , is this exercise or releasing of tension in my Psoas really helping my Psoas become stretched out where I can begin placing my femurs further back and in a centered position under my torso ... Because I'm thinking and feeling that what is actually being achieved by doing this is an even more concave curve than I already have and ultimately making my hyperlordosis even worse.

Reply
Susan
7/14/2013 10:15:09 am

Kerri,
Thank you for your comment. First of all this position is not a stretch, it is a release. When a muscle does not yield, potentially it does not move through it's complete range of motion: does not shorten or lengthen effectively. A release can be a powerful tool to reduce tension in the muscle and allow for better yield. As the psoas is able to yield, you will be able to "get your femurs under your torso and be able to extend from the hip.
If properly positioned, this release allows the psoas, as well as the spinal muscle to decrease tension which will minimize extension and compression of the lumbar spine. Make sure when you do the release that your thighs are completely touching the floor and you are positioned on the bolster so you are not arching your back. If your ribs are lifted up, then you need to scooch down toward your feet so your ribs are relaxed against your abdomen.

Try the position again after reading this and let me know what you think.

Susan

Reply
MS
8/11/2013 07:12:39 am

What kind of bolster do I buy and where?

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Susan
8/11/2013 08:09:24 am

MS,
I like the yoga bolsters from yoga accessories. The one in this pic is the supportive round bolster. Here is the link:
http://www.yogaaccessories.com/Yoga-Bolsters_c_1003.html

Susan

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Jody
8/11/2013 08:30:05 pm

I did this and my psoas released for the first time. I was amazed. When I finished and got up off the floor, I could lift my right leg as if stepping into pulling on pants. I have limped around for 3 years not knowing what was wrong but having no pain associated with the limp. Thank you for this. I pray I'm headed in the right direction to regain the mobility I have lost due to career changes and too much sitting.

Reply
Susan
8/12/2013 12:15:17 am

Jody,
Wow! Thank you for sharing! This release can be very effective. Please reach out if you have any questions on your journey to improved mobility! Best, Susan

Reply
Ana
8/14/2013 05:40:40 am

Thank you for your post. The close-up pictures helped me see how far I am from a full relaxation. I'm struggling with a diastasis recti, and am aware of the tightness of my psoas, but as a mother of two young kids it is very hard for me to find the time to relax in this position (I mostly have to be on guard ready to prevent some accident from happening). I do spend a lot of time laying on my side during breastfeeding though. SO -- I was wondering -- would you have any guidelines for achieving a psoas release while laying on my side? Even if not the easiest to attain, and even if only one side could be targeted at a time... Thanks again for your help!

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Susan
8/15/2013 01:06:16 pm

Ana,
If you don't have time, then work on your standing alignment. Make sure that your not lifting up your lower ribs and bringing your shoulders behind your hips. This is disaster for diastasis. Check out this blog post: http://www.alignintegrationandmovement.com/1/post/2012/11/a-non-surgical-cure-for-prolapse.html

Best, Susan

Reply
http://westside-chiropractic.net/about-us link
11/21/2013 04:10:59 pm

Calf and leg knee pain are more need to care when you have lower back pain problem. Sometimes my calf pain leads to back pain.
From Johnnie Perro

Reply
Michelle
1/20/2014 11:34:33 pm

Susan, how can a person do this while pregnant? My sister is 25 weeks, and is trying to prepare for her birth, but wants to avoid laying on her back. Any alternatives for pregnancy?

Reply
obat untuk mendatangkan haid link
7/18/2014 08:33:03 pm

I do not even know how I ended up here, but I thought this post was great. I do not know who you are but definitely you’re going to a famous blogger if you aren’t already Oczko Cheers!

Reply
obat herbal nyeri haid link
7/18/2014 08:34:04 pm

I like this website very much, Its a really nice office to read and receive info . “You have to lead people gently toward what they already know is right.” by Philip.

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sujata
7/27/2014 09:35:01 am

Dear susan, if we want to keep our ribs down in order to stop rib thrusting and to auto correct the diastasis recti issue, then what if we sleep in this position- keeping head and shoulder resting on the bolster (shown in last picture above) -whole night during our long time night sleep? Will it not help us to correct our long time wrong habit of "rib thrusting"?...if we start sleeping in this position (shown in last picture above) during all our sleep in the night time? I have a distasis recti problem with my 2 pregnancies and I am already 3 years postpartum...belly still looking pregnant big. I am doing mutu program. But i am finding it hard to correct my "rib thrusting part". Thanks in advance.

Reply
Susan
7/27/2014 11:35:46 am

Sujata,

I would not say that it would not be helpful to sleep in this position. Best to do the release a couple times a day to assist in decreasing your tension patterns and continue to bring awareness that you are rib thrusting and allow yourself to drop your ribs when you notice. Bring the mindfulness of the thrusting into your day and see if you can let go. This will make big changes to your diastasis!

Best to you, Susan

Reply
Sujata
7/30/2014 08:18:09 am

Dear Susan, Thank you so much for replying. I am a non-science student. I am not able to understand "what is called rib thrusting" and "how to stop doing it". And I have read Katy Bowman's post...rua rib thruster. But still I don't understand how to stop "Rib Thrusting". Is there a simple way to describe it "on how to stop Rib thrusting"? Since you said it will make big changes to my diastasis, I am very interested in knowing this- how to stop rib thrusting. I have been exercising for a year long now. But still I have the pooch belly/pregnant looking belly because of the diastasis. I am very slim elsewhere except for the belly. Please help me out on understanding "how to stop Rib Thrusting and then how to fix Diastasis". Thank you so much.

Reply
Susan
8/6/2014 04:46:23 am

Sujata,

Maybe this video will help: https://www.youtube.com/watch?v=zn5SG0ZbcmQ

Susan

Reply
Sujata
8/6/2014 10:15:30 am

Thank you Susan.
Where to find such videos of "yours" which are helpful in healing our diastasis recti?...example "How to stop Rib Thrusting", "How to breathe correctly", How to reduce intra-abdominal pressure" etc...
I want to see your videos in this regard.
I want to see only your videos because you explain very well.
I would love to meet you as well...but...impossible for me because I am in UAE.
So, thank you so much for giving me all the help through the internet service.

Reply
Susan
8/6/2014 12:55:06 pm

Sujata,
From the link above you can subcribe to my youtube channel and see what I have posted. I do have a video on how to breathe. I don't have anything specific on how to stop rib thrusting, rather how to stand in alignment, which is basically dropping your ribs. I will see if I can put together a video on the rib thrust.

Thank you for your interest, Susan

Reply
Sujata
8/6/2014 10:16:09 am

Thank you, Susan.
Where to find such videos of "yours" which are helpful in healing our diastasis recti?...example "How to stop Rib Thrusting", "How to breathe correctly", How to reduce intra-abdominal pressure" etc...
I want to see your videos in this regard.
I want to see only your videos because you explain very well.
I would love to meet you as well...but...impossible for me because I am in UAE.
So, thank you so much for giving me all the help through the internet service.

Reply
Sujata
8/6/2014 10:16:18 am

Thank you, Susan.
Where to find such videos of "yours" which are helpful in healing our diastasis recti?...example "How to stop Rib Thrusting", "How to breathe correctly", How to reduce intra-abdominal pressure" etc...
I want to see your videos in this regard.
I want to see only your videos because you explain very well.
I would love to meet you as well...but...impossible for me because I am in UAE.
So, thank you so much for giving me all the help through the internet service.

Reply
Sujata
8/6/2014 10:16:45 am

Thank you, Susan.
Where to find such videos of "yours" which are helpful in healing our diastasis recti?...example "How to stop Rib Thrusting", "How to breathe correctly", How to reduce intra-abdominal pressure" etc...
I want to see your videos in this regard.
I want to see only your videos because you explain very well.
I would love to meet you as well...but...impossible for me because I am in UAE.
So, thank you so much for giving me all the help through the internet service.

Reply
Ray K link
10/17/2014 09:19:29 am

Very valuable coaching Susan.............with my first psoas release.....my legs would not straighten...... my knees were up.... especially the right one.......but after 3-4 minutes my right knee clicked 2 or 3 times.... and my legs lowered a little........I'm very tight and look forward to progress in the next few days.... Thanks greatly

Reply
Susan
10/17/2014 09:23:47 am

Ray,

Great feedback! You are gonna love it! Susan

Reply
Katia
12/16/2014 04:36:51 pm

Hi Susan :),

From the first 2 photos, it actually looks like normal body position while lying on your back..the curve in the spine and the ribs lifted up a bit.. Is it even possible when lying down on your back on the floor with legs straight to have a completely straight back??
You say we should have a small curve above the sacrum- isn't that the lumbar curve which is actually what you can see in the photo? And ribs popping out a bit while lying supine isn't that normal??
Are there people who can actually achieve the body position which you want to achieve with the help of the bolster without it?? :))
Thanks a lot!

Reply
Susan
12/18/2014 10:47:13 pm

Katia,
Yes it is possible to lie on the back the the legs straight and not have a noticeable curve. The curve above the sacrum is the lumbar curve. Ideally the ribs should not pop up, but it is very common for most people to have this because we have a lot of muscle tension and hyperkyphosis of the spine. I made a video demonstration of this release that might be helpful for you: https://www.youtube.com/watch?v=xWGMlDaOpao

Susan

Reply
Mandy
11/5/2015 10:52:32 am

Can this be performed when a person has had spinal fusion (with the Herrington rods) and is fused from T2-T12 or would that put too much pressure on the area between T12 and L1? Thanks!

Reply
Susan
11/5/2015 02:18:23 pm

Mandy,
You should be ok. Make sure that you are propped high enough so your thighs touch the floor. The thighs should take most of the pressure.

Susan

Reply
Bri link
11/16/2015 07:18:25 am

this is a very good presentation about the release of the psoas. After growing up with poor self esteem, rounded shoulders and extreem poor posture, I've spent decades trying to correct my spine alignment. Early on, 45 years ago, I lifted weights and exercised only to surround my misaligned bone structure with muscle mass. About 15 years ago I read about the Alexander Technique and a whole new world was opened for me. His method was more about releasing the muscles so the underlying bones and joints could be placed upon their apex. This technique is what you are prescribing with the release of the psoas. The photo of you laying and relaxing the psoas is a perfect way to allow for this release, to include the release of the shoulders and shoulder girdle. If you were to extended your discussion to include the posture of the upper back and neck, I'm sure you would correctly state the the back muscles, I.e. the latissimus dorsi muscles are also muscles that you've released in this laying position. These large back muscles work in conjunction with the psoas for overall support and the fluid and proper way in which we move about. Thank you for this presentation.

Reply
Susan
11/16/2015 11:55:01 am

Yes! So many benefits from this release..... Thank you for sharing! Susan

Reply
Diana
12/12/2015 07:43:06 am

Thanks for sharing. Do you have alternative methods of releasing the psoas for someone who has a herrington rod in their spine? The rod does not allow for the ribs to drop. Belly work with tune-ups is a problem too as the attachment of the rod has left a permanent forward flexion/pitch of the spine. Thanks so much for your helpful insights.

Reply
Susan
12/12/2015 08:19:21 am

Hi Diana,
Yes, I also like the hip release using a chair. I demonstrate this here: http://www.alignforhealth.com/blog/self-care-for-hip-groin-and-back-pain.
I would love to hear if you like this one, Susan

Reply
Emily
3/15/2016 12:16:51 pm

My legs turn out when I do this. Should I let that happen or should I fight against that and try to keep my toes pointed towards the ceiling?

Reply
Susan
3/15/2016 12:28:48 pm

Hi Emily,
Just let yourself relax in this position.

Thanks for reading, Susan

Reply
Jim link
4/11/2016 01:09:50 pm

Susan,
I've had pain in my back, back rib cage, groin and inner thighs for years. My problem has now changed and it feels like a nerve pain. I get extremely sensitive in those areas mentioned. If you were to pinch or push on the areas it's painful. I've had MRI's, x-rays and specialists look at me and im being told I carry my stress and need to relax. ( I'm causing it) is this possible? I developed this problem a year after getting a desk job (Sitting most of the day) thats very stressful.

So if im causing it, what can I do? I've tried RX without success.

Reply
Brian link
4/11/2016 01:57:41 pm

Jim. I too felt nerve pinches and some pain as I stretched, I.e. Lengthened my spine and allowed my lats to release, tres difficult. At first and for months after, the nerve pain was there. I had nerve pain at my thoracic nerve as well as elsewhere. My left arm was numb. All of these sensations were caused by my stretching, true. After several months my pinched nerves abaited. I was persistent in getting my posture correct. I now look good. I still have my major muscles pulling me down but when I get perpendicular to the earth, I'm ok and will achieve satisfaction. As for sitting, get a stand up desk I recommend.

Reply
Susan
4/12/2016 10:19:29 am

Hi Jim,

This is one of my favorite positions to relax. Really notice your breathing, allowing your abdominal wall to rise and fall. Don't force, just notice. Breathe awareness into your tight and painful areas, again just notice and breathe. Very powerful. Hope you enjoy this release. Susan

Reply
Audrey
3/19/2020 06:50:27 am

Hi there. Thank you for your post.

I had questions about what the expectations are on 1.) abdominal/core activity to provide stability during the pose and 2.) how to properly breathe without collapsing into the spine or jutting the ribs forward. Are we being encouraged to breathe into the back of our ribs? Is it a belly breath?

Also: 3.) Where in our body are we feeling the release? 4.) What is the sensation supposed to feel like?

Alternatively, is there a video on this? Apologies if I have missed it.

Reply
Susan link
3/19/2020 10:51:37 am

Audrey, this is a release and relax position. 1) No need to worry about core activity. Breathing is all you need 2)You can breathe in any way you wish. I prefer breathing as if I were going to fall asleep. This is about release 3) You may not "feel" a release during the time in this position. Although you might: breath pattern changes, your body settles into the floor, you feel more open and relaxed and available. You can find the video in this blog: https://www.alignforhealth.com/self-care-for-pain/how-to-release-your-psoas
Susan

Reply
Keith Robertson
12/23/2021 10:57:43 am

Hi Susan,

This is such a wonderfully informative article. I know it’s been years since you posted it, but if you have the time to reply I’d greatly appreciate it. I have a grade 1.5 congenital spondylolisthesis at l5-s1 and wanted to get your opinion if this is a safe and recommended therapy for my condition. My psoas is certainly tight and it’s my understanding that it’s contributing to the excess curve someone with a spondy like mine already has?

Thank you so much!
Keith

Reply



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