The psoas major is a muscle located deep within the core, running from the lower back vertebrae (T12 through L5) down through the pelvis to attach at the top of the thigh bone (femur). This muscle is a primary hip flexor, lifting the knee toward the torso during activities like walking or running. The psoas plays a significant role in posture, movement, and spinal stability. Understanding how to relax this deep-seated muscle is important for managing physical discomfort and improving mobility. This article provides methods for releasing tension in the psoas.
Understanding Psoas Tension
The psoas muscle often becomes tight primarily due to prolonged sitting. When sitting, the muscle remains in a shortened position, causing it to tighten over time. Repetitive hip flexion from activities like running or cycling can also lead to overuse and strain.
The psoas is also closely linked to the nervous system’s stress response. High levels of stress can trigger the muscle to involuntarily contract as part of the body’s “fight-or-flight” posture. A tight psoas can pull the lumbar spine forward, contributing to an exaggerated lower back curve and leading to deep, aching lower back pain. Common symptoms include hip or pelvic discomfort and difficulty standing fully upright.
Positional Strategies for Immediate Relaxation
The Constructive Rest Position is a passive technique that encourages the psoas to relax without active stretching. This position utilizes gravity and natural alignment to gently shorten the muscle, signaling to the nervous system that it is safe to release tension.
To perform this, lie on your back on a firm surface with your knees bent and your feet flat on the floor, positioned about hip-width apart. Place your heels approximately 12 to 16 inches away from your buttocks. Allow your arms to rest at your sides or on your stomach.
The goal is to find a position where the legs remain upright without requiring muscular effort. Do not try to flatten your lower back to the floor; allow the natural curve of your spine to remain. Remain in this position for 10 to 20 minutes, focusing on deep, gentle breathing. To exit, gently roll onto your side before slowly pushing yourself up to stand.
Targeted Stretches for Psoas Release
Once the psoas has been passively relaxed, active stretches can restore its full length. The Kneeling Hip Flexor Stretch, a lunge variation, targets this muscle.
Begin in a half-kneeling position, placing a soft pad under the knee of the leg you intend to stretch. Step the opposite foot forward so the knee is bent at a 90-degree angle directly over the ankle. The psoas on the side of the kneeling leg is the one being stretched.
To protect the lower back and maximize the stretch, engage the core and squeeze the gluteal muscle of the kneeling leg. This action, known as a posterior pelvic tilt, rotates the pelvis backward and prevents the lower back from arching. Keeping the torso upright, slowly shift your weight forward until a pulling sensation is felt along the front of the hip and upper thigh of the kneeling leg.
Maintain the forward lean and glute engagement, holding the stretch for 30 to 60 seconds. A common error is pushing forward too far, which causes the lower back to arch, straining the spine and reducing the stretch. To deepen the stretch, raise the arm on the side of the kneeling leg directly overhead. After holding, slowly shift your weight back to release the stretch, and then repeat on the opposite side.
Habit Changes for Long-Term Relief
Sustaining psoas health requires habits that counteract the effects of a sedentary lifestyle. Since prolonged sitting is a primary cause of shortening, optimizing sitting posture and incorporating movement breaks are necessary.
When sitting, use ergonomic support to maintain a neutral spine, ensuring your hips are level with or slightly higher than your knees. Even with good ergonomics, muscles adapt to repetitive positioning, so interrupt sitting frequently. Schedule breaks, standing up and walking for a few minutes every hour to momentarily lengthen the hip flexors.
Regular physical activity also helps maintain flexibility and strength balance around the hip joint. Incorporating movements like walking, yoga poses, or light core stabilization exercises can support the psoas. Consistency with these adjustments is the most effective approach for long-term relief and preventing the recurrence of tension.