PSOAS

PSOAS if you have taken a deep stretching class or a psoas releasing session of mine, you'll know my little fun fact about the psoas, which always creates a moment of pause, and that is. . .. . . .the psoas is also known as(in mammals) Fillet Mignon
bizarre and curious yes, but that being said, in all of its humour, it is a deep, internal muscle, in need of attention and love!

The internal awareness that develops through yoga, pilates and stretching is the most important tool for learning to release the psoas. And releasing the psoas will bring new freedom and ease in the body, especially the low back area

It can be difficult at first to access the subtle sensations of the psoas. Buried deep in the body, it is difficult to explain and difficult to palpate yet is so important in our core connection, spinal structure and hip mobility. the psosas is also deeply linked to your emotions, and is best approached with quiet attention, patience, and breath. Awareness is the first key. Use a quite moment, connect with breath and hold for long stretches

Once you've begun to understand the skeletal position and internal sensations that accompany releasing the psoas, you can move on to more actively lengthening the muscle. I am a big fan of lunging, and I start with a series of low lunges and a whole bunch of creative variations to reach and lean into and lengthen the psoas It is really all variations of a lunge, and Pigeon Pose that are excellent for stretching the psoas. When you stretch one leg out in front of you and one behind while keeping your pelvis stable, you isolate the stretch in the psoas and iliacus muscles attached to the back leg.

So why is it that a tight Psoas is a killer for your back? You may not even know its your psoas, it could feel different and general and varing for everyBODY, so it is for all these reasons that learning about, stretching, getting in touch with your psoas are important!

Incorrect posture during standing and walking (which is often caused by a tight Psoas) will leave it even tighter and harder to loosen.

If it is tight and in a contracted state, your Psoas will want to bring your lower back forward, moving you into an anterior tilt

The pressure exerted by the Psoas while in a contracted state can compress the joints and discs of the lumbar vertebrae. This pressure causes degeneration and will make them more susceptible to injury.

A shortened Psoas on one side will pull the spine or pelvis to that side, leading to many painful problems

A tight Psoas will stop your Glutes firing and activating normally. This is Reciprocal Inhibition: the Psoas and the Glutes are opposing muscles.

Lack of Glute activity plus bad posture can lead to overcompensation in other muscles of the back, leaving them tight and overworked. Couple this with the referring pain from the trigger points in your Psoas and you will be hurting.

Postural Corrections. If we stay in a certain position all day, our tissues will want to move into that resting position, in this case, your Psoas. The best sitting posture is one that always changes.

Sit Back in Your Chair. This will stop you leaning forward as much, and thus your Psoas won’t be in as shortened position in comparison to when you sit on the edge of your seat.

Dont Sleep on Your Stomach. When you are on your stomach, your back goestinto hyperextension. This is exacerbating what a tight Psoas already does to your back (anterior tilt). Change it up.

Move More. Not staying in a seated position all day will go a long way to stopping you developing a tight Psoas. Get up more frequently, stretch more often, change positions… just keep moving!

Stretch. Add Psoas and Hip Flexor stretches after your workouts. Get out of your chair at work occasionally and do some stretches. Do some at night before you go to bed!

check out this for the craziest video and oddly helpful instructional ever!