About The Psoas

The psoas are considered to be an “undercover” muscle as most people, therapists and doctors neglect its involvement in daily function. A lot of issues stemming from psoas are often mistaken as other conditions for example, pelvic floor dysfunction and low back pain to name a few.

Some of the main functions of psoas are to lift your leg, support your pelvic floor and to maintain core strength. When psoas are chronically shortened or congested, it can contribute to sciatica pain, lack of hip mobility and other hip dysfunction.

Psoas is also known as the soul muscle as it tends to hold emotional and energetic traumas. Some of the emotional traumas that will get stuck in psoas include sexual abuse, lack of stability in life, or repressed sexuality. 

When the psoas is released (physically, emotionally or energetically) some sensations you may feel are: heat, the need to cry, anger, new blood flow, relaxation or it may even trigger an old memory tied to a trauma.

 

If You Experience Any of The Below Symptoms, This Stretch Guide May Be Beneficial For You:

  • Low back pain
  • Bladder control issues
  • Numbness, pain or tingling down the front of leg
  • Pain lifting your leg, anterior pelvic tilt

Diamond Stretch

  1. Lay on your back on a flat surface (preferably the floor, no bed or couch).
  2. Bring your feet together and let your knees fall into a relaxed position.
  3. Contract your lower abs by pulling your belly button into your spine until your back is flat against the floor.
  4. Hold for 30 seconds up to 2 minutes.
  5. Relax and repeat.

Notes: Don’t forget to breathe. Remember, this stretch is not intended to be excruciating, this is a nice, easy stretch.

Diamond Stretch
Diamond Stretch
Diamond Stretch
Diamond Stretch
Diamond Stretch
Diamond Stretch

Half-Diamond Stretch

  1. Lay on your back on a flat surface (preferably the floor, no bed or couch).
  2. Bring your feet together and let one knee fall into a relaxed position. Keep the other foot flat on the floor.
  3. Contract your lower abs by pulling your belly button into your spine until your back is flat against the floor.
  4. Hold for 30 seconds up to 2 minutes.
  5. Relax and repeat with the other leg.

Notes: Don’t forget to breathe. Remember, it doesn’t have to be excruciating, this is a nice, easy stretch.

Half-Diamond Stretch
Half-Diamond Stretch

Frog Stretch

  1. Sit on your heels with your knees apart.
  2. Bring your feet out and slowly lean forward while contracting your low abs and squeezing the glutes.
  3. Hold for 30 seconds up to 2 minutes.
  4. Repeat as needed.

Notes: Don’t forget to breathe. Remember, it doesn’t have to be excruciating, this is a nice, easy stretch.

Frog Stretch
Frog Stretch

Half-Frog Stretch 

  1. Sit on your heels with your knees apart.
  2. Shift your weight to one hip and straighten the opposite leg. Slowly lean into it while contracting your low abs and squeezing the glutes.
  3. Hold for 30 seconds up to 2 minutes.
  4. Relax and repeat on the other side.

Notes: Don’t forget to breathe. Remember, it doesn’t have to be excruciating, this is a nice, easy stretch.

Half-Frog Stretch
Frog Stretch

Overall Benefits From Loosening Up The Psoas:

  • Reduce low back pain
  • Improved blood flow to pelvic region
  • Improved range of motion
  • Less pain
  • Rebalances pelvic floor