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The Psoas Release Stretch You Need for Faster Recovery

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The psoas muscle, often referred to as the body’s “core muscle,” is a deep, powerful muscle that connects the lower spine to the femur (thigh bone). Located deep in the abdomen, it plays a crucial role in several functions, such as hip flexion, standing, walking, and running. Because of its location and importance, a tight psoas can significantly affect your posture and movement.

Moreover, the iliopsoas tendon [1] can cause pain and snapping in some people. A psoas release stretch (or lengthening) helps reduce this tension, especially when the iliopsoas tendon causes symptoms such as snapping hip syndrome.

Understanding the Psoas: Not the “Devil” You Think It Is

The psoas muscle is often misunderstood and blamed for issues like poor squatting, back pain, and sciatica. However, it’s not as sinister as it seems. When weak or inhibited, the psoas can cause overuse of other muscles, like the rectus femoris, leading to knee pain and tightness.

Fitness expert Mark Young recommends:

  1. Foam rolling the Rectus Femoris:  This helps relieve muscle tightness and improve tissue mobility.
  2. Activating the Psoas:  Use resistance bands to pull the knee toward the chest, which also helps properly engage and strengthen the psoas.

By focusing on the psoas, many individuals experience immediate relief from knee pain and muscle imbalances.

Why is the Psoas Important?

The psoas muscle [3], along with the erector spinae muscles, shows changes in size and density with aging. Aging affects muscle density, and this was observed in both men and women.

This is why regular stretching and strengthening of these muscles is important to maintain flexibility, prevent stiffness, and support better posture and mobility as we age.

Psoas Muscle Stretches

According to Dr. Rowe, a simple way to release psoas muscle tightness is by using a stretch that targets the hip flexors and the front of the thighs.

1. Hip Flexor Stretch

2. Pigeon Pose Stretch

3. Bridge Pose

4. Side-Lying Leg Raise

5. Cat-Cow Stretch

6. Seated Butterfly Stretch

7. Lunge With Overhead Reach

8. Prone Leg Back

Conclusion

In conclusion, stretching the psoas muscle regularly is essential for maintaining flexibility, reducing muscle tightness, and improving overall mobility. Additionally, given its critical role in posture and movement, particularly as we age, incorporating stretches like the hip flexor stretch, pigeon pose, psoas release stretch, and bridge pose can help alleviate tension in the psoas and support better spinal health.

Furthermore, by keeping the psoas muscle relaxed and engaged, you can prevent discomfort, improve posture, and enhance recovery, making these stretches a valuable addition to your routine for long-term health and well-being

If you want to instantly release your hip flexors for more strength, better health and all day energy, then check out the Unlock Your Hip Flexors program, here!

Frequently Asked Questions

What is the fastest way to release the psoas?

The fastest way to release the psoas muscle is by doing a psoas stretch. One effective method is to perform a lunge stretch, where you step one foot forward and lower the back knee to the ground while keeping the hips aligned. Moreover, this helps gently stretch the tight psoas muscle and relieve some of the tension. Other methods, like using a foam roller or gentle yoga poses, can also help with psoas muscle tightness, especially in the lumbar spine area.

What are the symptoms of a tight psoas?

When the psoas muscle becomes tight, you might feel discomfort or pain in the lower lumbar spine, the hips, or the pelvis. Some common symptoms of psoas muscle tightness include:

  • Lower back pain, especially in the lumbar spine area.
  • Difficulty with deep bending or twisting motions.
  • Pain when standing up after sitting for a long time.
  • A feeling of tightness in the hips or groin.

How do you release a trigger point in the psoas?

To release a trigger point in the psoas, you can apply gentle pressure to the area. Here’s one way to do it:

  • Lie on your back and place a tennis ball or a massage ball under your lower back, near the lower lumbar spine.
  • Slowly move your body to apply pressure on the ball, targeting the tight psoas muscle.
  • You can also use deep breathing to help relax the muscle as you apply the pressure. Alternatively, doing a psoas stretch or practicing specific yoga poses may help release trigger points and reduce muscle tightness.

What position relaxes the psoas?

The psoas muscle relaxes when the hip is in extension. One effective position to relax the psoas is lying on your stomach or back with the hip extended to gently lengthen the muscle. This position helps to gently stretch and relieve tension in the tight psoas muscle. You can also try the psoas stretch or a gentle backbend to open up the hips and stretch the lower lumbar spine, promoting relaxation in the psoas.


1. https://www.sciencedirect.com/science/article/abs/pii/S0749806305011849

2. Littlejohn, C. (n.d.). The psoas: Release or resolve? Retrieved from https://www.thaihealingalliance.com/pdf/The_Psoas,_Release_or_Resolve_-_Carmen_Littlejohn.pdf

3. Imamura, K., Ashida, H., Ishikawa, T., & Fujii, M. (1983). Human major psoas muscle and sacrospinalis muscle in relation to age: A study by computed tomography. Journal of Gerontology, 38(6), 678–681. https://doi.org/10.1093/geronj/38.6.678

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