Release Tension With a Psoas Reset (RWT) with a Psoas Stretch: What Is it?
The psoas muscle is one of the most important muscles in your body. Its role includes stretching, extending and stabilizing the knee joint. It helps prevent injuries such as ACL tears, meniscus tear, sprains and strains. When it becomes tight or weak, these problems occur more frequently.
It is often overlooked, but the psoas muscle plays a major role in maintaining posture. If the psoas muscle gets too tight, it may cause you to slump over when standing up straight. You will have difficulty walking and sitting down because of this problem.
Also, if your psoas muscle becomes weak, you may experience pain while doing any activity requiring balance such as climbing stairs or even driving a car!
What Causes a Tight Psoas Muscle?
A psoas muscle is usually tight due to poor posture. A psoas muscle may become tight from sitting at a desk all day long. It could also develop during sports activities where you are constantly bending forward and backward. In fact, many athletes have reported that their knees hurt after playing soccer or basketball for hours on end. But what they don’t know is that the pain is actually being caused by a tight psoas muscle. If your posture is poor (head and upper back rounded forward, chest caved in, buttocks sticking out, and legs turned out) then there is a greater chance that your psoas muscle will become excessively tight.
A tight psoas muscle may also develop if you have had previous surgery on your abdomen or lower back. If you have had a c-section, then your psoas muscle will be shortened and tight, which may cause hip and back pain later on in life.
What Are the Symptoms of a Tight Psoas?
A tight psoas may cause low back pain while standing for long periods of time. It may also cause knee pain by effectively decreasing the bend in your knee when walking or running. You may feel a pulling sensation deep within your groin area. You may also experience hip pain or tightness.
What Are the Benefits of a Psoas Release?
A psoas release will effectively loosen up the tension in the psoas muscle. This tension may have been caused by an injury, postural problems, stress, or even obesity. The psoas stretches can be done at home or in a clinic with the assistance of a physical therapist or chiropractor. This tension will also be released if you stretch the psoas on a regular basis.
How to Do a Psoas Release
There are many different types of psoas releases such as:
You can try raising one foot at a time while lying on your back. Then, carefully raise your leg up as far as you can without pain, hold for 10 seconds, and return. Do this three times for each leg.
You can also lie on your back and gently rock your pelvis from side to side. If this is done slowly enough, you will feel stretching sensations within your groin area. Hold each stretch for 10 seconds and do this 2x.
Furthermore, you can do the seated psoas release by squeezing a tennis ball between your knees while sitting down. Hold this for as long as possible (up to 2 minutes) and then switch legs. By doing this, you will effectively relax the psoas muscle and eliminate the tension.
Other home remedies include sleeping with a block or book beneath your legs. This keeps your legs slightly separated which releases tension in the psoas muscle. To do this, you should place a pillow between your legs or lie on your side.
If you have difficulty sleeping due to pain, this is a great way to get some rest.
A great way to eliminate tension in the psoas muscle is by using a tennis ball. While sitting on the floor or lying down, place the tennis ball beneath your hip and then slowly roll back and forth. You should feel tension release gradually with each roll.
Hold the position that gives you the most comfort and relief.
How to Release & Relax the Psoas Using Acupressure
This is a great way to release tension in the psoas and can be done anywhere! Begin by lying on your back with your knees bent. Place both of your hands just below your hips and then apply firm pressure into your abdomen using your index fingers.
Next, move your fingers in small circles and continue this motion for at least one minute. You will feel a great release of tension in that area.
Psoas release can be done anywhere and anytime to help eliminate pain and tension in the psoas muscle.
In a seated position, place your hands on the outsides of your knees. Gently apply pressure inwards as you rotate your hands in a circular motion at the same time. Do this 10 times and repeat 2x daily.
While standing, place your thumbs in the middle of your groin region. Apply pressure from right to left using small strokes. When you reach your limit, return to the middle of your groin and then switch directions.
Do this at least 2x daily.
For an additional psoas release, place the middle of your index fingers just beneath your genitals. Apply pressure upward in a pinching motion while taking deep breaths. Do this at least 3x daily.
How to Get a Better Psoas Night’s Sleep
Did you know that your psoas muscle is most prone to tension right before you get some zzzz’s?
This is the reason why so many of your nighttime bathroom visits are to relieve your psoas muscle! Here are some tips to help prevent this:
Make sure that your mattress is supportive enough. A bad mattress will put undue pressure on your hips, lower back, and psoas.
Make sure that you don’t have a pillow that is too high. This will cause your neck to hunch over which will cause tension in your shoulders and psoas.
Don’t sleep on your stomach. This will cause unnecessary pressure on the psoas because it has to support more of your body weight.
Don’t sleep on a soft or sinking bed. Your bed should be supportive enough so that your body doesn’t sink too much when you lie down.
Don’t sleep with a snoring partner. Not only will this deprive you of sleep, it will also put unnecessary pressure on your psoas as you continually roll over during the night to escape your sleeping companion’s sounds.
How to Release Psoas Tension from Exercise
Many people who suffer from hip pain or back pain have psoas tension. This is caused by the psoas being in a constant state of contraction for long periods of time. The psoas is typically tense when you are sitting, or standing still for long periods of time.
Walking and running typically relaxes the psoas.
By performing these exercises, you can actively lengthen the psoas in a controlled environment. This will help to release any built up tension in this muscle. You can either do these exercises in the morning or before bed.
These are best done after your body is warmed up. For best results, do this routine daily.
While standing or sitting, raise one of your legs up and slowly rotate your hips in a circular motion. Do this 10 times in one direction and then 10 times in the other direction. This helps to release tension in the psoas and iliacus muscles.
Cross one leg over the other (like you are crossing your legs) except that you should be sitting down while doing this. Gently lean forward and sideways. Use your hands to push yourself when you require more momentum.
This helps to really release the tension in the psoas.
While either standing or sitting, make a fist with one of your hands and stick it right between your legs. Once you have located the right spot, apply pressure straight downward using your arm.
Sit or stand up straight and then lean to one side at the waist as far as you can. Hold this position for about 5 seconds and then lean to the opposite side. You can also increase the intensity of this stretch by raising one of your arms up and over your head while you are leaning over.
Lie on your back and bring one foot towards your head. Grasp behind your knee and pull it towards your chest. Hold this position for 5 seconds and then switch legs.
Do this 10 times for each leg.
How to Release Psoas Tension from Stretching
Prolonged sitting is one of the worst things you can do not just for your back, but also for your psoas. Sitting for long periods of time causes your hip flexors to constantly stay in a tight or contracted position. The same thing happens when you are standing and have a tendency to lean forward.
Either of these can cause your psoas muscles to constantly stay in a state of tension. By stretching these muscles, you can break this cycle and hopefully release some of that tension.
Psoas Stretch #1
This is a good stretch, but you need to be very careful with it. You don’t want to overstretch or pull a muscle. Move into the stretch slowly and gently.
Hold the position for about 30 seconds and repeat 2 more times.
While standing, or sitting with your legs out in front of you, slowly lean forward until you feel a stretch in your hip area. You may need to walk your feet closer together or further apart in order to feel the stretch more in the front of your hip versus the back of your hip.
Sources & references used in this article:
Technique for stabilizing the striation pattern in maximally calcium-activated skinned rabbit psoas fibers by B Brenner – Biophysical Journal, 1983 – cell.com
Polarization of tryptophan fluorescence measurements in muscle by K Güth – Biophysics of structure and mechanism, 1980 – Springer
The influence of pressure on actin and myosin interactions in solution and in single muscle fibres by MA Geeves – Journal of Cell Science, 1991 – jcs.biologists.org
Critical sulfhydryls regulate calcium release from sarcoplasmic reticulum by JJ Abramson, G Salama – Journal of bioenergetics and biomembranes, 1989 – Springer
The pCa‐tension and force‐velocity characteristics of skinned fibres isolated from fish fast and slow muscles by JD Altringham, IA Johnston – The Journal of Physiology, 1982 – Wiley Online Library
Force generation in experimental tetanus, KCl contracture, and oxygen and glucose deficiency contracture in mammalian myocardium by CH Holubarsch – Pflügers Archiv, 1983 – Springer
Structural Integration Psoas Intervention Considered in Terms of Normal Stability Response for Hip and Trunk Flexion: A Perceptive-Coordinative View by K Frank – resourcesinmovement.com
YOGA THERAPY FOR THE TRAUMA OF SSRI WITHDRAWAL by K Foulkrod – psychintegrity.org
Positional release techniques by L Chaitow – 1996 – dl.uswr.ac.ir