Orthopedic & Pelvic Health Physical Therapy and Restorative Exercise Blog

How To Release Your Psoas

1/20/2014

Hands down, one of my favorite muscles in the body is the psoas major. Mostly because I have had personal experience in "rehabing" my own psoas strain (took me 2 years for it to get back to "normal"), and chronic back and SI pain. As you can see from the picture, this muscle covers some real estate: Attaching superiorly at the spine (to the transverse processes and lateral surface of thoracic vertebra 12 to the last lumbar vertebra and corresponding discs) and traversing down and forward through the pelvis to attach to the inside of the upper leg (lesser trochanter). Understanding and visualizing the position of this muscle should help you appreciate the relationship of the psoas to the function of the trunk/spine, pelvis, and extremities. It is involved in everything! As soon as I began to respect the stress and excessive loads that I was placing on my psoas (there are two, one on each side), my groin strain went away and so did my back and SI pain. As I work with clients with back, pelvic, hip and SI pain, a psoas release is one of the first steps toward decreasing tension and moving toward healthy tissues!
Below is a video demonstration of how to get into my most favorite psoas release position. I have shared this release in other posts, and received feedback that it would be helpful to do a "how to" video. So, here it is! Enjoy!
I have written about the psoas before in other posts, please take a look:
A Song To My Psoas: Please Release Me Let Me Go....
Ten Exercises For A Healthy Psoas
Pain In The Hip And What To Do About It
Top 10 Exercises For Hip And Spine Health

PSOAS RELEASE

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.

37 Comments

Kim

1/22/2014 11:33:42 am

Susan

1/25/2014 05:03:18 am

Kim,
Did you want to make a comment? Nothing showed up. Susan

Erin

1/24/2014 07:17:35 am

This is great! I do this release all the time, but I don't think I've ever realized the slight popping off the floor of my thighs. They are so much shorter than I realized. Now that I've seen this, I assume that I should bolster at the point when there is ~any~ change in contact with the floor?

1/25/2014 05:04:27 am

Erin,
Yes. See you can prop up a little higher and see what you notice.

Susan

Ashley G

1/30/2014 06:22:54 am

Hi Susan, I just saw this post. It's very helpful to see you demonstrate the psoas release, and I can see where I can do still more tweaking. Thanks! :)

Sheila Watkins

3/1/2014 11:10:44 am

Thanks so much for your blog. Would you keep prenatal clients in this position. I know they are on an incline. Just interested in your take on this for the pregnant population.

Thanks!

3/2/2014 05:13:10 am

Sheila, this is a great release during pregnancy because you are bolstered up. I usually have someone there for 5 min. Comfort of the client always comes first. So, if someone gets uncomfortable then they should not do it.

Susan

3/2/2014 06:30:41 am

Thanks so much!!!! Love your blog!

Ross

4/2/2014 04:18:45 am

what's the difference between this psoas release and the one you show in the Align Integration & Movement post?

Steve

5/11/2014 10:27:06 pm

Would it be a good idea after releasing the psoas to do any type of core muscle activation exercise ?

joann

7/27/2014 05:49:34 am

Do you have any excperance 2ith urethra stricture. I understand this subject os a little off from what this bloc is aboit

7/27/2014 08:32:59 am

Joann,
If you have specific questions, you can email me:
[email protected]

Amy

1/5/2015 12:48:15 am

I need to make a purchase - I'm waffling between getting a yoga block to do the psoas release you show that looks similar to a bridge or the bolster to do the release this way. Do you have a recommendation? I'm a chronic leaner so I'm slowly trying to build up my glute muscles and open up my hips.

1/5/2015 03:36:17 am

Amy,
You can find yoga blocks for about 10 bucks. But if you don't want to buy that, you can just use books or a firm pillow and fold it in half. I get the large round bolsters from yoga accessories, I think that they are around 35 to 40 bucks. You can always use a stuff sack sleeping bag for a bolster as well. My favorite release is this one with the bolster. Susan

amy

1/5/2015 05:36:01 am

Thanks for the response!

Tracy

6/18/2018 10:15:27 am

What size bolster do you recommend? I came across this and think release iliapsoas could be the answer I have been looking for for reoccurring SI joint pain with opposite side Piriformis tightness.

6/18/2018 10:38:42 am

Could you use a bosu ball for same effect?

6/18/2018 02:33:56 pm

Hi Tracy,

I like to use the 10 inch diameter yoga bolster. I suppose you could use the bosu. Play around with it and see if it works.

Best, Susan

Amber

3/25/2015 10:19:34 am

Thank you for demonstrating this pose. It is working so well for me! I have been having SI pain for months. I was able to release most of the other painful spots but was having a hard time releasing my psoas but this worked for me, yay major relief!!!

Melissa

6/1/2015 12:57:15 pm

I'm always so appreciative to find this information on professional websites for free. You are a gift to the world. Thank you!

carol woodruff

9/3/2015 01:12:12 am

this is wonderful - am sharing it with as many people as possible - such an easy excercise for massage and energy clients

9/3/2015 01:35:58 am

Carol,

Yes! Thank you. I have witnessed amazing results with this position! Susan

carol

9/29/2015 11:12:27 am

I did his release and immediately felt 2 years of pain go away. It lasted almost 8 hours. I have since tried it and have not had the same results. I have tried PT, Chiropractor, massage therapy, acupuncture, and cortisone shots. This helped me the most but I can't seem to release it all the way. Any suggestions?

Carol

9/29/2015 11:19:31 am

Congratulations on your success! This is a process. Continue with the release position daily for 5-10 minutes. With more consistency you will notice longer lasting results.

Thank you for your feedback. Susan

Raquel

5/24/2016 05:02:16 am

Hi Sue,

I've been reading your blog and Katy Bowman's and finding a wealth of information. Thank you for taking the time to share your wisdow! I currently have supertight left hip muscles and PF following an upslip that went undetected for 11 months after weightlifting at the gym). Early in the article you say you had problems with your psoas and piriformis for two year. What was your overall strategy to deal with this? What made the greatest difference to you? I find walking/standing so difficult when the L side is so tight, I can tell it's really confusing for my brain to know where neutral is. Is it best to concentrate on releasing the PF while stretching the hip muscles? The pattern is so ingrained (1.5 years), it seems an overwhelming task to consciously stop tightening everything. Do I need to develop 24/7 awareness of what my hip and PF muscles are doing? Would really appreciate your expext advice! Many thanks.

6/13/2016 11:05:36 am

Raquel,
For me I found this bolstered position very helpful to let down tensions. It is great to practice breathing to get the core in the game. Also during the day noticing how often you are holding tension anywhere and let it go. I find that using 3-5 breaths is a great reset. It is definitely a mindful process isn't it! Thank you for reading, Susan

Dr Hatim Ali Murad

10/25/2016 10:14:29 am

Very impressive psoas release vedio

Mani

10/28/2016 02:48:14 am

Keep up the good work!!

Hi Blogger,

Mani here from the portea.com and I wanted to drop an email to you and compliment your site. Nice layout, good info, good resources.

I was looking around at a few different sites for Health information and I thought yours was one of the best.

That being said, I also noticed you guys have some great content related to Health. I currently work for a company that maintains a website that offers Healthcare services, www.portea.com.

I have some awesome content related to health & surgeries.I would like to share the same with you for free.Will be Interested in posting it on your blog.

If not, thanks for the time and keep up the good work!

Jackie

12/21/2016 11:21:10 am

Thank you for this video!! My SI is a major problem and I am quad strong and glute weak. I have a problem in this position with my legs/feet rolling outward. Should I put conscious effort into keeping my legs and feet aligned and upright or let them relax out? Thanks!!

12/21/2016 01:21:47 pm

Jackie,

Don't worry about your feet right now and let them relax. After a while you can change it up by using a yoga strap around your feet so they don't roll out. Susan

Allison

2/13/2017 06:12:56 pm

Is there something special with bolstering with something that shape or a sleeping bag shape? Can I get the same results with just a stack of pillows or blankets?

2/14/2017 12:23:55 pm

Allison,
It is best to use something that will keep its shape. Pillows may be too compliant, but blankets can work great! Susan

Chad link

2/23/2017 08:37:46 am

I was curious what is happening on a physiologic level that allows the psoas to release or stretch?

2/27/2017 09:41:11 am

Hi Chad,

By using the props you can get the ribcage and thighs anchored down, so the distal attachments of the psoas muscle have a chance to let down and return to a rest position. When the thighs don't touch on the ground and the back is arched at the thoracolumbar junction, the psoas is under tension.

Thanks for your question. Susan

Cynthia MacDonald link

8/4/2017 01:30:05 pm

My Chiro and Accup. have both tried to relieve my leg weakness in thigh and pain, and pain in my groin, said it was posture. But now I believe that it is possible constricted because of a Tummy Tuck, two C sections and Hernia oper. all done within a year (except C Sections) No one ever has mention the Psoas Muscle, but I now know I can work on this myself, I just wish I knew more people that would mention it and work with me. THANKS FOR YOUR POST. I have been doing Yoga and Pilates but It looks like that may not be all I should do. I just down right hurt and my leg (thigh) Muscle feels like it won't hold me up sometimes.. Such a serious thing that NOBODY Talks about. This is a serious matter, I'm not worn out or old, I am in great shape but this has stopped me, the pain unless I constantly stretch but now I am going to inclue alot of back stretches, thankfully the back feels ok, just the Right thigh Pain and groin. I do believe there is something related to those surgeries somehow. If you have a comment let me know. I have your website on my Bookmarks. Take Care

Jack

9/29/2017 03:20:38 pm

Need solution for one side (right) psoas, after injury it's not firing, feels dead weight where psoas located, makes difficult maintaining good gait pattern and leg raise during exercises.

12/4/2018 02:43:31 pm

Hi Jack - not sure if you're still experiencing these issues. If so, I've been in the same boat. I had an injury that had me using crutches for about 6 months. After came off, the psoas of my hopping leg was super weak, and I ended up with SI joint problems.
I've been going to a PT certified in MAT (muscle activation technique), who's helped me greatly - that'd be my advice to you.

How To Release Your Psoas

PSOAS RELEASE

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