The psoas (with a silent p) – your deep core muscles so often ignored. In my practice I find they contribute to a wide range of symptoms. Low back, SI joint, or knee pain. Gastrointestinal distress, menstrual discomforts, fatigue and even headaches.
Prolonged sitting is one contributor to short, tight, weak psoas muscles. But stress can be an even more significant factor. These are our core “fight-or-flight” (or curl up in a ball and freeze) muscles.
What’s the Big Psoas Deal?
A look at anatomy reveals why they’re such a big deal! Long muscles in two layers that extend from the bottom of your ribcage to the top of your femur. At the upper end, they interdigitate with the crura (or legs) of the respiratory diaphragm. They attach to the 12th thoracic and all five lumbar vertebrae and intervertebral discs. At the lower pelvis, they join iliacus (lining the pelvic bowl) to form a single shared tendon that connects to the upper inner thigh.
The lumbar nerve plexus, which supplies the lower abdomen, buttocks, groin and legs, lies between the two layers of the psoas. The kidneys and adrenal glands, suspended in front of the psoas, glide along the muscles like a rail. The ovaries are nearby too. Any of the pelvic organs or nerves can be affected by the psoas.
Alignment by Psoas
What’s the alignment result of psoas tension? Rib thrusting, spinal rotation and bending, and hip flexion with external rotation (a corkscrew-like motion). In turn, other muscles in the back, abdomen, pelvis and leg muscles react in compensation.
Rib thrusting restricts the posterior diaphragm, resulting in more upper chest breathing. Overusing the accessory respiratory muscles can contribute to neck pain and headaches. And the increased intraabdominal pressure can lead to digestive and reproductive system symptoms.
There are so many connections that I could write an entire book. Thankfully Liz Koch already did: The Psoas Book! Instead, I’ll share my favourite restorative exercise for the psoas – a soul-soothing supported release. Taught to me by my movement mentor Katy Bowman. For a deeper dive check out her 2-hour Science of Psoas lecture/movement class.
Let’s Do It!
The key to this release is to find a quiet time and space so you can fully relax without being disturbed. And to get yourself set up comfortably so you won’t be fidgety and anxious to rush up. If you’re feeling extra stressed, a cozy blanket to cover yourself is a nice addition.
- Use a bolster (or blankets/towels) to prop up your upper body, keeping the back of your legs (hamstrings) on the floor. Legs stay in line with your hips. It’s important to bolster yourself to a height where your legs can fully extend with no bend in your knees.
- Your upper back and head, from the level of your shoulder blades, should be supported with space for your rib cage to drop toward the floor. You may need extra support under your head to keep your neck from over-extending. I’m using a yoga block; a small towel works well too.
- Let your arms can relax at your sides. Palms up is best, so your shoulders and chest can be more relaxed. I’ve only got mine up to show you the bolster placement and the sinking of the abdomen.
- Relax and breathe gently into your lower ribcage, feeling it expand in 3 dimensions. With each exhale, allow the front of your ribs to sink into the flesh of your abdomen. At the same time, the back of your spine will ease toward the floor. No need to force, instead allow gravity to do the work.
Continue to relax and release for as long as you feel comfortable. I like to aim for at least 5 minutes to allow time to unwind. Ideally, you’ll feel your ribs sink. If not, don’t worry, it might take a few sessions for your body to let go. When you’re ready to move, gently ease yourself off the bolster and back into reality.
I hope your whole body, mind and soul enjoys this restorative, rejuvenating release. Please let me know how it goes.
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