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Understanding the Psoas Diaphragm Connection for Better Movement

Did you know that two powerful muscles in your body—the psoas and diaphragm—are secretly connected? This link influences everything from your posture to your breathing. When one gets tight or out of balance, it can lead to discomfort, poor posture, and even pain.

Understanding how these muscles work together through the psoas diaphragm connection could be the key to better movement, pain relief, and overall body health.

Psoas & Diaphragm Exercises

1. Diaphragmatic Breathing

2. Lunges

3. Cat-Cow Stretch

4. Pigeon Pose

5. Bridge Pose

6. Knee-to-Chest Stretch

7. Seated Forward Fold

All about Psoas Muscle

Functions of the Psoas Muscle:

Psoas is the walking muscle.

Functions of a Diaphragm

Diaphragm is the breathing muscle.

How the Psoas and Diaphragm are Connected:

Why It Matters

A tight or dysfunctional psoas [3] can alter lumbar alignment, increasing tension on the diaphragm and restricting effective breathing patterns.

Additionally, according to Dr. Anthony Lombardi, a tight psoas can cause it to jam into the pelvic brim, restricting movement and affecting the function of nearby muscles.

Because both muscles are part of the body’s core system, if one isn’t working properly, it can impact your balance and stability.

The psoas acts like a support bar for your spine, making it super important for spine health and overall core strength.

The Impact of Stress on Movement

Conclusion

Understanding the connection between the psoas and diaphragm muscles is crucial for maintaining good posture, movement, and overall health. These muscles are linked through fascia and work together to support the spine, pelvis, and core.

When either the psoas or diaphragm is not functioning properly, it can affect balance, stability, and even breathing patterns.

Stress can further impact these muscles, leading to discomfort and poor movement patterns. Regular exercises like diaphragmatic breathing, lunges, and stretches can help improve the flexibility and function of these muscles, reducing stress and promoting a balanced, healthy body.

By caring for these muscles and their connection, we can enhance our movement, posture, and overall well-being

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Frequently Asked Questions

How does a tight psoas affect the diaphragm?

A tight psoas muscle can significantly affect the diaphragm due to their close anatomical connection. The psoas, along with the iliacus muscle, forms the iliopsoas muscle, which is linked to the thoracic diaphragm through the transverse processes of the lumbar vertebrae. When the psoas is tight, it can pull on the lumbar spine, affecting the diaphragm’s ability to expand fully during breathing, leading to restricted lung capacity and shallow breathing.

Can tight psoas cause breathing issues?

Yes, a tight psoas can cause breathing issues. Since the psoas is connected to the lumbar spine and the abdominal wall, its tension can increase intra-abdominal pressure, impacting the pelvic floor and making it harder for the diaphragm to move effectively. This can trigger a compensatory pattern in the body that disrupts proper breathing mechanics.

What is the psoas muscle connected to?

The psoas muscle is connected to the lumbar vertebrae, the thigh bone, and the iliacus muscle. Its connection to the thoracic diaphragm also links it to the central nervous system through the vagus nerve, affecting both posture and movement.


1. Penning, L. Psoas muscle and lumbar spine stability: a concept uniting existing controversies . E Spine J 9, 577–585 (2000). https://doi.org/10.1007/s005860000184

2.  Bordoni, B., Marelli, F., Morabito, B., & Sacconi, B. (2016). Manual evaluation of the diaphragm muscle. International Journal of Chronic Obstructive Pulmonary Disease, 11, 1949–1956. https://doi.org/10.2147/COPD.S111634

3. Sajko, S., & Stuber, K. (2009). Psoas major: A case report and review of its anatomy, biomechanics, and clinical implications. Journal of the Canadian Chiropractic Association, 53(4), 311-318. https://doi.org/10.1016/j.jmpt.2004.12.008

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