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The psoas causes a wide range of painful conditions including back pain.
The Psoas muscle may be the most important muscle in the body. The psoas is a key factor in back pain, hip pain, hip replacements and restless leg syndrome. Psoas contractions can also causes upper back and neck pain and affect posture.
This lens provides information on the psoas and pain. It gives a very detailed overview of the structure and function of the psoas muscle group. This page contains psoas stretches and psoas exercises that reduce pain. It looks at the relationship of the psoas and trauma. You will find information that will help with psoas release.
The number of problems caused by the psoas is quite astonishing. The psoas causes low back pain, sacroiliac pain, sciatica, disc problems, spondylolysis, scoliosis, hip degeneration, knee pain, menstruation pain, infertility, and digestive problems. The list can also include biomechanical problems like pelvic tilt, leg length discrepancies, kyphosis, and lumbar lordosis.
I have collected some of the best psoas resources available. I have found a number of helpful psoas YouTube videos. Information is presented on the psoas major, psoas minor, iliopsoas, Iliacus and quadratus lumborum muscles.
Find out what 69,709 visitors have discovered. (as of 8/26/09)
This lens provides information on the psoas and pain. It gives a very detailed overview of the structure and function of the psoas muscle group. This page contains psoas stretches and psoas exercises that reduce pain. It looks at the relationship of the psoas and trauma. You will find information that will help with psoas release.
The number of problems caused by the psoas is quite astonishing. The psoas causes low back pain, sacroiliac pain, sciatica, disc problems, spondylolysis, scoliosis, hip degeneration, knee pain, menstruation pain, infertility, and digestive problems. The list can also include biomechanical problems like pelvic tilt, leg length discrepancies, kyphosis, and lumbar lordosis.
I have collected some of the best psoas resources available. I have found a number of helpful psoas YouTube videos. Information is presented on the psoas major, psoas minor, iliopsoas, Iliacus and quadratus lumborum muscles.
Find out what 69,709 visitors have discovered. (as of 8/26/09)
#1. What is the Psoas Muscle?
The number of problems caused by the psoas is quite astonishing.
The psoas (pronounced "so - az") primarily flexes the hip and the spinal column. At about 16 inches long on the average, it is one of the largest and thickest muscles of the body (in animals it's known as the tenderloin). This powerful muscle runs down the lower mid spine beginning at the 12th thoracic vertebrae connecting to all the vertebral bodies, discs and transverse processes of all the lumbar vertebrae down across the pelvis to attach on the inside of the top of the leg at the lesser trochanter. The lower portion combines with fibers from the iliacus muscle, which sits inside the surface of the pelvis and sacrum, to become the Iliopsoas muscle as it curves over the pubic bone and inserts on the lesser trochanter.
Buy "The Psoas Book" by Liz Koch
Information and Excellent Exercises
This is one of the first real sources for the Psoas. I still give my clients the exercises.
The Psoas Book
Amazon Price: $22.95 (as of 11/16/2009)
The 85 page soft covered book is a comprehensive guide to the Iliopsoas muscle and its profound influence on the body/mind/emotions.
Chapters include: location, function, effects, childhood conditioning, women's cycles, the fear reflex, releasing the psoas, approaches to the psoas and ergonomics.
Good Psoas Links
These help to deepen our understanding to the structure and function of the psoas.
A collection of informative links on the psoas and the related muscles that are apart of psoas dysfunction.
- What is the Psoas Muscle?
- A short, but informative review of the psoas on WiseGEEK.
- The Psoas Major Muscle
- Wikipedia entry on the psoas.
- Psoas Major - Definition
- "Definition: The Psoas Major is a large powerful muscle that helps move the upper leg (femur) and the torso closer together in a flexion movement."
- The Psoas - Hidden Influence on Posture
- An internet article by Rick Allen.
- Movement is key to giving 'chair disease' a rest
- "Sitting also tightens and shortens the psoas - the strong hip flexor - which can affect how the pelvis rotates and increase the load on the low back."
- The Psoas Major
- Informative article by Jonathan Fitzgordon. He is the creator of the FitzGordon Method Core Walking Program. Go to his website.
- Psoas Strain and Back Pain
- By A. Chandler Collins
"I had a patient come in a few days ago who got up that morning, bent over to pick up an exercise mat, and was unable to come back up due to excruciating pain in her lower back. I hear this kind of story frequently. - Muscle Memorie: The Quadratus Lumborum
- By Robert King
" Indeed the quadratus lumborum "may be the most overlooked source of low back pain," according to Doctors David Simons and Janet Travell."
#2. What is the function of the psoas?
The psoas has a number of diverse functions, making it a key factor in health. The psoas functions as a hip and thigh flexor, which makes it the major walking muscle. If the legs are stationary the action of it is a bend the spine forward; if sitting, it stabilizes and balances the trunk. The lower psoas brings the lumbar vertebrae forward and downward to create pelvic tilt.When we think of smooth, elegant and graceful movement in dancers and athletes we are looking at the psoas functioning at its optimum. It requires that the psoas maintains the pelvis in a dynamically neutral orientation that can move easily and retain structural integrity. This creates positions of the spine that require the least muscular effort.
#3. What are the common pain symptoms of the psoas?
When the muscle becomes contracted due to injuries, poor posture, prolonged sitting, or stress, it can alter the biomechanics of the pelvis and the lumbar, thoracic and even cervical vertebrae. Typically a dysfunctional psoas is responsible for referred pain down the front of the thigh and vertically along the lower to mid spinal column. Trigger points are found above the path of the psoas on the abdomen. Frequently the quadratus lumborum muscles develop trigger points, as well as the piriformis, gluteals, hamstrings, and erector spinae.
The psoas can torque your spine to the right or left, pull it forward and twist the pelvis into various distortions. Frequently one psoas will shorten and pull the spine and/or pelvis to our dominant side. The distortions of the spine and pelvis can also show up as a short or long leg. This all results in scoliosis, kyphosis, lordosis, trigger points, and spasms in back muscles trying to resist the pulling of the psoas.
See a dynamic image of the psoas here.
It can also pull the spine downward, compressing the facet joints and the intervertebral discs of the lumbar spine. The pressure can cause the discs to degenerate, becoming thinner and less flexible. This degeneration makes the discs more susceptible to bulging or tearing, especially with twisting and bending movements.
The psoas can torque your spine to the right or left, pull it forward and twist the pelvis into various distortions. Frequently one psoas will shorten and pull the spine and/or pelvis to our dominant side. The distortions of the spine and pelvis can also show up as a short or long leg. This all results in scoliosis, kyphosis, lordosis, trigger points, and spasms in back muscles trying to resist the pulling of the psoas.
See a dynamic image of the psoas here.
It can also pull the spine downward, compressing the facet joints and the intervertebral discs of the lumbar spine. The pressure can cause the discs to degenerate, becoming thinner and less flexible. This degeneration makes the discs more susceptible to bulging or tearing, especially with twisting and bending movements.
#4. What keeps the psoas in contraction?
The psoas will stay contracted because of postural habits and trauma. The way we stand, walk and sit can distort the psoas. If we walk or stand with our chin in an overly forward position the muscle will tighten. Sitting through much of the day at the office, car or elsewhere causes the muscle to shorten to keep us bio-mechanically balanced in our chairs. Over time we develop a "normal" way of holding the psoas that is dysfunctional.Unresolved trauma can keep the psoas short and reactive. This is a primary muscle in flight, fight, freeze or fear responses to danger. When survival is at stake, it propels the body to hit the ground running. When startled, it ignites preparation of the extensor muscles to reach out (grab hold) or run. Until the psoas is released the muscle may stay contracted and go into further shortening and spasm very easily.
Sources for #1-#4.
Rick Allen, The Psoas - Hidden Influence on Posture, December 1998 Lawrence, H., Jones, Jones Strain-Counterstrain, Jones Strain-Counterstrain Inc., Boise, ID, 1995 Liz Koch, Psoas Health: Trauma Recovery, Massage and Bodywork Dec-Jan, 2004, December 1998
Peter Levin, Waking the Tiger: Healing Trauma, North Atlantic Books, Berkeley, CA, 1997, December 1998
Ida Rolf, Rolfing: Restablishing the Natural Alignment and Structural Integration of the Human Body for Vitality and Well-Being, Healing Arts Press, Rochester, VT, 1989
#5. What is the Iliacus Muscle?
Iliacus connects with the psoas muscle to form the iliopsoas muscle.
The iliacus is a flat, triangular muscle, which fills the iliac fossa.
#6. What is the Quadratus Lumborum Muscle?
A key muscle to understand the psoas and back pain.
I love the anatomy and physiology on these videos, but I wouldn't release it the way they show. Perhaps hard on the hands and I wonder how long lasting.
The Quadratus Lumborum is a well known muscle that is a primary cause of lower back pain. Its action of bringing the hip up is important for balancing postural distortion. Not only does it refer into the Sacro-Iliac joint, but can cause stress in that joint by pulling the hips out of alignment. Some consider the iliacus and quadratus lumborum to be functionally one muscle with continuous fibers. Quadratus lumborum is always an important player in psoas problems.
The Quadratus Lumborum is a well known muscle that is a primary cause of lower back pain. Its action of bringing the hip up is important for balancing postural distortion. Not only does it refer into the Sacro-Iliac joint, but can cause stress in that joint by pulling the hips out of alignment. Some consider the iliacus and quadratus lumborum to be functionally one muscle with continuous fibers. Quadratus lumborum is always an important player in psoas problems.
curated content from YouTube
#7 What is the Psoas Minor?
From Wikipedia. Do you have a Psoas Minor?
See a great image of the psoas minor here.
The psoas minor is a long, slender skeletal muscle that, when present, is placed in front of the psoas major muscle. It is absent in 40% of individuals.Tank (2005), p 93
More Psoas Links
More informative links on the psoas and the related muscles that are apart of psoas dysfunction.
- Coreawarness.com
- Site of Liz Koch, leading expert on the psoas.
- The Psoas Major Part 2
- Another informative article by Jonathan Fitzgordon.
- The Psoas as Pulley
- More from Jonathan Fitzgordon.
"The psoas fits in the mechanical model acting as a pulley as it curves over the front rim of the pelvis on the way to the femur." (Mach 26, 2008) - The Psoas Minor
- More from Jonathan Fitzgordon.
"The psoas minor is an interesting muscle, if it is in your body at all. Most anatomy books refer to this muscle as devolving and claim that only fifty percent of people have one." - The Psoas Muscles and Abdominal Exercises for Back Pain
- A comprehensive article. Includes information on the psoas and walking.
- What part of a cow is the psoas?
- Find out here!
- The Psoas: is It Killing Your Back?
- Lots of good information and exercises! From Stonglifts.com.
Remember! Always consult with your physician before starting any health program. The exercises on this page are for information only. - Healing with abdominal massage
- "THE Tan Tien, two fingers' width down from the navel, is the most powerful energy centre in the body. Think of how at conception, the first cell of the body is formed at the umbilicus, and you understand why the navel and the abdominal area around it are so important."
- Psoas Major May Not Function As You Think, The
- By Warren Hammer
"I just read a chapter by S. Gibbons in Andry Vleeming's new textbook1 that totally alters accepted information regarding the psoas major muscle." - The Psoas
- Written by Ryan Emmons and Angela Pucci
The source of lower body injuries revealed. - Causing and preventing lower back pain
- "Sitting at a desk all day causes musculature in the hips to become very inactive and weak. Poor function in a hip flexor muscle (psoas) leads to a rounding of the lower back instead of using the hips to get up from a chair or picking up a box from the ground for example. This rounding or flexion at the lower back puts stress on the low back that is not natural."
PSOAS Informational Videos
curated content from YouTube
A Bigger Psoas Perspective
Video On the Spine, Disks, Nerves and Bones
Its important to understand the effect of the psoas on disk problems.
The first Video "Spine Med Decompression" is a good look at spinal anatomy. I have no opinion on the machines they use for treatment. It fails to mention that the psoas is often the reason for the pressure on the disks. The second video shows the disks in 3D. The third video show the movement of the ligaments. Very cool.
The fourth - fifth videos show herniation of the disk.
Many of the methods mentioned throughout this lens will have a benefit to the disks and nerves by changing the tension in the psoas and related muscles.
In the final video on walking imagine the Psoas muscle lifting the leg up and back during walking. Watch how the spine is moved as well.
The fourth - fifth videos show herniation of the disk.
Many of the methods mentioned throughout this lens will have a benefit to the disks and nerves by changing the tension in the psoas and related muscles.
In the final video on walking imagine the Psoas muscle lifting the leg up and back during walking. Watch how the spine is moved as well.
curated content from YouTube
Constructive Rest: a Safe Way to Start Exercising the Psoas
Do this exercise frequently to release the psoas and reduce back pain.
My experience with clients is that you cannot stretch or strengthen the psoas until it is capable of change. When the psoas is stuck in contraction stretches can tighten the muscle even more. When the psoas is weak it cannot strengthen until the muscle can contract.I recommend an exercise, originally introduced to me by Liz Koch, called Constructive Rest to begin to prepare the psoas for change.
Begin by lying on the floor or the firmest surface you can find. Bring your legs up so that your feet are on the floor and your knees are bent. Make yourself as comfortable as possible. Rest in this position for up to 20 minutes. Breathe deeply and relax. Focus on the idea of letting go of psoas tension.
As you begin to feel more comfort and flexability in the psoas area, check out some of the exercises in the links below.
Remember! Always consult with your physician before starting any health program. The exercises on this page are for information only.
Constructive Rest on Video
I give this to all of my clients.
Remember! Always consult with your physician before starting any health program. The exercises on this page are for information only.
Locating the Center of Breathing, Free Your Psoas
Remember! Always consult with your physician before starting any health program. The exercises on this page are for information only.
Support for You Psoas and Lower Back
If all else fails.
Futuro Lower Back Sacro Brace for Men and Women, Large (41 to 46-Inch)
Amazon Price: $25.99 (as of 11/16/2009)
Sacro Lumbar Support - 12', Size: L
Amazon Price: $43.85 (as of 11/16/2009)
Psoas Symptoms Poll
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The Opinionated Psoas, A Four Part Series by Thomas Myers
Mr. Myers is a Certified Advanced Rolfer® who studied directly from Ida Rolf and Moshe Feldenkrais. He has also studied less extensively with movement teachers Judith Aston, Emilie Conrad, and in the martial arts. His work is influenced by cranial, visceral, and intrinsic movement studies he made with European schools of osteopathy.
Read all four parts for a interesting understanding of the posas.
Read an interview with Thomas Myers originally published in Massage & Bodywork magazine, October/November 2003.
Read all four parts for a interesting understanding of the posas.
Read an interview with Thomas Myers originally published in Massage & Bodywork magazine, October/November 2003.
- The Opinionated Psoas, Part 1
- "The psoas is a fascinating muscle. I joke with my students that when they go to visit the Rolf Institute, after they light a candle on the altar to Ida Rolf, they will have to go over and light another stick of incense at the altar to the psoas muscle. Not a word of truth in it, of course. One of the things that drew me to Rolfing in the first place was its warm-hearted and clear-headed resistance to orthodoxy, but Dr. Rolf and Rolfing® did have a lot to do with putting the psoas on the bodywork map. Not that she was alone in worshipping this muscle, various dance teachers have gotten excited about it, and one yoga teacher even wrote a book devoted solely to the psoas."
- The Opinionated Psoas, Part 2
- "We left off last time discussing the psoas muscle, having concluded it was a hip flexor. We also put forward a set of arguments that suggested, in summary, the psoas is neither a significant medial nor a lateral rotator of the hip. In this issue, let's continue our discussion, looking now at the upper part of the psoas to see how it might affect the lumbar spine."
- The Opinionated Psoas, Part 3
- "This time, we turn to the question of what can happen if the psoas is shorter on one side than the other. Once again, we must give you fair warning that the ideas put forward in this series are speculative, and designed to encourage your thinking and experimentation."
- The Psoas Psubstitutes, Part 4
- "In this issue we turn our attention to the neighbors of the psoas to see how they both duplicate and supplement its functions."
Snapping Hip Syndrome / Iliopsoas Tendinitis
In Snapping hip syndrome (coxa saltans, iliopsoas tendinitis, or dancer's hip) a snapping sensation is felt when the hip is flexed and extended. This may be accompanied by an audible snapping or popping noise and possibly pain or discomfort. Pain often decreases with rest and diminished activity. Snapping hip syndrome is classified by location of the snapping, either Category: Wiktionary - :extra-|extra-Category: Wiktionary - :articular|articular or Category: Wiktionary - :intra-|intra-articular.
Iliopsoas Tendonitis and Iliopsoas Syndrome
- Iliopsoas Tendonitis: The Great Masquerader One Cause Of Groin Pain
- "Groin pain can be caused by many different entities, from those as innocuous as a "pulled adductor muscle" to something as serious as a femoral neck stress fracture. Because of the possibility of significant other problems here, prolonged pain in this area should be examined by an orthopedist and at the least x-rays should be taken. Some of the other problems that occur here include Slipped Capital Epiphysis, avulsion fractures, osteitis pubis, osteoarthritis, labral tear, adductor tendonitis, and hernia."
- Iliopsoas Tendinitis
- "In basic terms, iliopsoas tendonitis is an inflammation of the tendon or area surrounding the tendon. Major causes of iliopsoas tendinitis are acute trauma and overuse resulting from repetitive hip flexion."
- Hip Pain - Iliopsoas Tendonitis and Iliopsoas Syndrome
- "Iliopsoas Tendonitis and Iliopsoas Syndrome are conditions that affect the iliopsoas muscle located in the anterior region (or front) of the hip."
How I Treat the Psoas Muscle in My Bodywork and Healing Practice
I have seen many psoas injuries. As my practice evolved over 26 years I have tried a number of techniques to release the psoas. I've had the most success by using Positional Release techniques. I use a variation of Positional Release called Ortho-Bionomy®.Developed in the 1950's by Lawrence Jones, Osteopathic Physician, Positional Release has evolved into several systems of therapy. Today these methods are used by Bodyworkers, Physical Therapists, Chiropractors and other manual therapists. I learned a system called Ortho-Bionomy in the 1990's. I have since studied the broad range of positional approaches and learned from all of them.
To release the psoas we move the legs and hips into the most comfortable position possible. The most comfortable position resets sensors in the muscles and joints known collectively as proprioceptors. Creating the right twist and pressure in the muscles and joints resets the sensors very quickly. The psoas changes its tension levels and learns to operate in better balance over time.
It often takes 1-6 session to help the psoas retain a new way of functioning. More serious psoas injuries can take longer, particularly if very painful techniques have been used previously. Painful methods can traumatize the psoas.
I have included some photos from my practice below. If you don't live in the Chicago area you might find a practitioner to help your psoas here. If you are a therapist, you might check out my Psoas Release E-Manual. It has a number of the techniques I employ with descriptions and photos.
Go to http://www.BarryKrost.com for more information on my practice
Ortho-Bionomy® is a registered trademark of the Society of Ortho-Bionomy International, Inc. and is used with permission.
Professional Psoas Release
I used to use this method more often in my practice. I think it works best when the psoas is already released somewhat. Be careful.
Remember! Always consult with your physician before starting any health program.he exercises on this page are for information only.
Sleep Help for the Psoas Muscle and Back Pain
Products from Amazon
These pillows and matress should help you to find a better sleep position to release psoas related pain.
Super Soft Leg Spacer - A Leg Pillow & Knee Pillow for Side Sleepers and Pregnancy Pillow
Ergonomically approved - Ideal pillow for side sleepers - Contour Leg Pillow.
Avg. Customer Rating: 
Amazon Price: $24.95 (as of 11/16/2009)
Deluxe Contour Pillow with Velour Cover, Neck Pillow, Cervical Pillow
This orthopedic pillow has a dual-lobe design that supports the natural curves of your body among your head, neck and shoulders.
Avg. Customer Rating: 
Amazon Price: $54.95 (as of 11/16/2009)
Memory Foam Body Comfort Pillow - FREE SHIPPING TO 48 STATES!
Responds to your body's temperature and contours to your body's shape.
Avg. Customer Rating: 
Amazon Price: $33.00 (as of 11/16/2009)
This Trauma Release Includes the Psoas
Trauma Releasing Exercises (TRE):: A revolutionary new method for stress/trauma recovery.
Amazon Price: $13.99 (as of 11/16/2009)
Buy the TRE DVD!
A must have for psoas trauma!
Trauma Releasing Exercises Step By Step Video Instruction and Demonstration
Amazon Price: $24.99 (as of 11/16/2009)
The Psoas and Hip Replacement
Does a tight psoas and/or related muscles damage the hip in most hip replacements?
A tight psoas changes leg length. Unequal leg length put biomechanical stain on the hip joints because of dysfunctional walking/gait. Hips become arthritic and require replacement. True? And even with surgery when does the psoas get released?
- It's the Psoas, stupid!
- "Clearly, before my surgery, my psoas had gotten so tight that I couldn't extend my left leg flat on the ground while laying on my back."
- Iliopsoas and the Hip Vascular-Compression Theory, The
- "Besides being related to the spine and lower extremity, a tight, shortened iliopsoas muscle can be related to hip problems, particularly to the hip's circulation and eventual degeneration. "
- Hip Pain and Hip Replacement
- "Unfortunately, for most people, both legs are not exactly the same. They may look the same, but from a bio-mechanical standpoint, they are not the same."
"Because the hip joint connects the leg to the pelvis, the hip joint will sustain the brunt of any bio-mechanical abnormality that may occur. If one leg is shorter than the other, the hip joints will be stressed because the leg length discrepancy causes an abnormal gait (manner of walking)." - Iliopsoas impingement after total hip replacement
- THE RESULTS OF NON-OPERATIVE MANAGEMENT, TENOTOMY OR ACETABULAR REVISION
"We have reviewed a group of patients with iliopsoas impingement after total hip replacement with radiological evidence of a well-fixed malpositioned or oversized acetabular component." - Pain related to the psoas muscle after total hip replacement
- "Residual pain after total hip replacement may be due to a number of causes both local to and
distant from the hip. We describe pain related to the psoas muscle after total hip replacement in nine patients." - Prevention and Rehabilitation of Conditions Leading to Hip Replacements
- By Don McCann, MA, LMT
If you are doing therapeutic work, there will be clients who are in pain from hip problems, with hip replacements being the most severe.
Psoas Relief Poll
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Stretch and Strengthen the Psoas, Part 1
Finally, psoas execises on one page.
Remember! Always consult with your physician before starting any health program. The exercises on this page are for information only.
Remember! Always consult with your physician before starting any health program. The exercises on this page are for information only.
- How To Stretch the Psoas Muscle
- A series of psoas exercises from eHow. Please do numbers 1-3 for a while before doing 4-6.
- Psoas Health: Trauma Recovery Protocol [plus exercises]
- This Liz Koch article has some exercises including a more detailed description of Constructive Rest.
- The Psoas - Stretching Revisited
- "...a key part of the answer to eliminating common mechanical low back pain is to keep the muscles of the low back in balance. This will improve your posture and dancing as well. Since the psoas often becomes tight and shortened from sitting, the answer must include daily stretches and exercises to counterbalance the tightening."
- How To Stretch Your Psoas
- Includes a You Tube Video. This seems more advanced to me. Be careful.
- Psoas Muscle.. "true core"
- by Tim Luchinske
"I will be posting a video (hopefully today) on an exercise plus a stretch that targets this muscle.
The psoas muscles and the abdominal muscles are agonist and antagonist as well as synergists. Allow an imbalance between these two groups and you will run (literally) in to problems. Lower back pain is one of the more common issues from having a tight psoas." - Iliopsoas Self-Stretch
- A widely used standing stretch can easily be modified to become a facilitated stretch for the iliopsoas.
- Strengthening the Psoas Muscle
- This site focuses on strengthening the psoas specifically for cycling. Includes a You Tube Video. This seems more advanced to me. Be careful.
- Cool Psoas Experiment
- Very interesting from a bellydancing perspective.
Alternative Way of Lifting Heavy Objects (Lunge)
Active Release Techniques®
Remember! Always consult with your physician before starting any health program. The exercises on this page are for information only.
Alternative Way of Lifting Light Objects (Hip Pivot)
Active Release Techniques®
Remember! Always consult with your physician before starting any health program. The exercises on this page are for information only.
Psoas Stretches and Back Exercises
Remember! Always consult with your physician before starting any health program. The exercises on this page are for information only.
curated content from YouTube
Stretch and Strengthen the Psoas, Part 2
Remember! Always consult with your physician before starting any health program. The exercises on this page are for information only.
- The Psoas Muscles and Abdominal Exercises for Back Pain
- "The psoas muscles and the abdominal muscles are agonist and antagonist as well as synergists; a free interplay between the two is appropriate. "
- Psoas Stretch
- "This stretch is sometimes called the runner's start because the position you are in resembles that of a sprinter at the starting block. It mainly stretches the psoas muscle located just above the top of the thigh."
- The 10 Worst Abdominal Exercises - No 6
- "In a straight leg double leg raise, the pelvis assumes a position where the pull of the psoas increases the lordodic curve at L5 S1, the place most back problems occur in the general population."
- Psoas Stretching Made Easy
- "There are many different exercises used to stretch the hip flexors and psoas muscles. But here are two basic stretches to get started."
- Psoas Stretch #1
- "Grab a stretch-out-strap, a towel, a rope, two belts fastened together-whatever."
- Psoas Stretch #2
- "Kneel on the ground, one foot planted, one foot back, like you're going to be knighted by the Queen."
- Using the Psoas for Riding Horses
- Interesting article from Zen and the Horse. Looks at the psoas in terms of riding a horse.
- The Ab Ball - Instructions For Releasing Tension in the Psoas Muscles Abdomen Organs and Colon
- "Perhaps the most important release work in this area happens with the Psoas muscles, which tie your spine, ribcage (diaphragm), pelvis, and legs together and are the muscles primarily responsible for your upright posture and affects most movement."See more psoas exercise links below!
Psoas Stretch on a Swiss Ball
Remember! Always consult with your physician before starting any health program. The exercises on this page are for information only.
QL stretch on Swiss Ball
Remember! Always consult with your physician before starting any health program. The exercises on this page are for information only.
The Bird Dog Exercise
Remember! Always consult with your physician before starting any health program. The exercises on this page are for information only.
Stretch and Strengthen the Psoas, Part 3
- The pelvis: A keystone for yoga
- Liz Koch looks at the pelvis and psoas from a yoga perspective, including a look at poses.
- The Almighty Psoas Muscle - MyYogaOnline
- A look at the psoas from a yoga perspective. Includes look at the psoas in the Sun Salutation pose.
- Nia and The Psoas Muscle
- Nia is a body-mind-spirit fitness and lifestyle practice that changes the psoas by teaching you to consciously realign and re-pattern the function of the psoas.
- The Perky Psoas
- From: Troy McCarty Pilates
- The Benefits of the Iliopsoas Muscle to Pilates - Part 1
- By Aliesa George, founder of Centerworks® Pilates Institute.
- The Benefits of The Iliopsoas Muscle to Pilates - Part 2
- Part 2 from Aliesa George.
- Healing a cynic's knee through Anusara yoga
- "First," she says, "We're going to find the psoas."
Yoga for Lower Back Pain
Remember! Always consult with your physician before starting any health program. The exercises on this page are for information only.
Hip, Lower Back and Psoas, Yoga stretch
Remember! Always consult with your physician before starting any health program. The exercises on this page are for information only.
Yoga Anatomy
Yoga Anatomy
Amazon Price: $13.57 (as of 11/16/2009)
Very helpful to see the function of the psoas in yoga.
From breathing to standing poses, see how each muscle is used, how slight alterations of a pose can enhance or reduce effectiveness, and how the spine, breathing, and body position are all fundamentally linked.
Very COOL View of the Psoas During Hatha Yoga Poses
Check this one out!!!!!!!!!!
- Scientific Keys: Awakening the Psoas
- Wonderful online view of the psoas during yoga poses. Also has books, posters and workshops for purchase.
Pilates and Somatics
Remember! Always consult with your physician before starting any health program. The exercises on this page are for information only.
curated content from YouTube
Is Restless Leg Syndrome a Psoas Dysfunction?
Some speculation. I am not a physician. I have been working with psoas for 15 years.
I think that some of those with Restless Leg Syndrome (RLS) may be actually suffering from a psoas problem. Perhaps someone will read this and do some research!"Typically characterized by creeping, crawling, burning, tingling or aching, a person living with this syndrome feels a need to move their legs to relieve these sensations. Considered a central nervous system disorder, RLS often interferes with resting or falling asleep."(citation)
My own experience is that if I am on the computer for too long I get an ache, vibration, and pain in my thighs, hips and legs, particularly when I lay down in bed. I relieve this be putting my legs up into the Constructive Rest position, (see module above "A Safe Way to Start Exercising the Psoas"), and making myself most comfortable.
The ehow website shows a number of sleep positions that can relieve RLS. Interestingly these "sleep positions" are similiar to a number of psoas release positions I use in my professional practice.
I think its possible that impingements of specific nerves around the psoas may create some of the symptoms of RLS. A number of nerves for the hip, pelvis and thigh called the Lumbar Plexus emerge from the same area of the psoas muscle's insertions on the front of the spine. These include: the ilioinguinal, genitofemoral, lateral cutaneous nerve of the thigh, femoral nerve and obturator nerves to name a few. See a cool chart on the nerves and the Psoas here.
One of the trigger point pain referral zones for the psoas is on the front of the thigh. This is an area that can plague those with RLS. I believe that the psoas' level of muscular tension is highly sensitive to other factors such as nutrition, emotions and trauma. I think the psoas may be a barometer of health.
Let me know if any of this helps and/or you have your own ideas along this line of thought!
RLS Overview from YouTube
More evidence on the psoas and RLS?????
I think this video further supports the role of the psoas in RLS. It shows a number of seated positions activating RLS. These are all positions that shorten the Psoas. PLMS looks like a reflexive psoas response. Given that the psoas is involved in flight and fight it is reasonable to think that emotions, stress or other health problems might stimulate a psoas response.
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- Anne-Marie Anne-Marie Sep 14, 2009 @ 1:51 am
- Excellent info here! many thanks. :)
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- emofree emofree Sep 3, 2009 @ 6:52 pm
- I've been experiencing and suffering low back pain for a month I've been searching on how to deal with it or how to treat it with out any drugs prescription. I've also asked some of my friends luckily one of my friends is a practitioner of eft he introduced me to it and encourage me to join eft training. When I joined the eft training
of tapping sessions my low back pain is gone literally healed in a matter of days. I think you too can learn eft training.
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- DonVito DonVito Aug 29, 2009 @ 11:26 pm
- great information, my back's been killing me after I lifted some heavy weight, found great info here to help out in the recovery, thanks!
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- AlexCH AlexCH Aug 6, 2009 @ 7:31 pm
- Excellent information, many thanks.
A
http://www.squidoo.com/usa-turtle
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- AlexCH AlexCH Aug 6, 2009 @ 6:32 pm
- What a insight, fantastic.
Cheers
A
Eliminate and Manage Chronic Back Pain USA -Turtle
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- Pain_Man Pain_Man Aug 2, 2009 @ 8:45 pm
- Having worked in pain management for a number of years, I find that this is one of the most overlooked possible etiologies (as you explain) to consider when attempting to diagnose the source of someone's pain. Your lens contains a wealth of great information on this topic. I have already recommended it to several of my patients, especially the videos of exercises that will help correct the problem and hopefully lessen their pain.
Thanks for a fantastic lens! I will be on the lookout for any others you have authored...
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My Blog is an eclectic mix of postings on a holistic perspective of health. Subjects reflect my academic background in anthropology and social / cultural history, my twenty six years as a bodywork and energy work professional, fifteen years of being a bodywork instructor and lots of research into alternative health. - Healing Through Family Constellations
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I have been a professional Massage Therapist and Bodyworker for 26 years. I primarily use Positional Release methods along with Lymph Drainage T...
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