How to Release the Psoas Muscles
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- Опубліковано 1 вер 2013
- The psoas muscles are centrally located muscles on either side of the lumbar spine. When one or both are tight and contracted they can imbalance your posture by hyperextending your low back and/or over flexing your hip joints.
for more info: www.hannasomatics.com
Link to my website: www.somaticsforyou.com/
I'm a trucker. Going to try this. Sounds like something all truck drivers need. God Bless you!
+Matthew Johnson Hope it helps you. I would love to hear your results.
Matthew Johnson did it help u at all??
Thank you sir for working hard the life blood of the American economy !
I was having such terrible pain in my right leg and lower back that I was desperately searching for some idea how to get relief. Your video was so simple i had doubts that it would be helpful at all but nothing else had worked so I tried it. By tbe time i had completed the exercise my leg had stopped hurting and my back had eased up. I was shocked! Witbin 15 minutes I could feelnthe pain sneaking up again in mynleg so i repeated the exercise and it webt completely awzy and my lower back eased up even more. I am writing this commemt 24 hours later and the pain inmy leg has not returned!! My lower back is slightly sore but not so tight as it usually is. I am going to do this everyday. I feel like I have a tool that will let me manage my pain now. Thank you so much!!!
Thank you for trying this movement. I'm so glad it helped!
Thank u for this info
Thank you so much for taking the time to demonstrate this movement, I feel the heal & can finally see the light at the end of the tunnel 🙏
You're welcome.
Thank you for posting this!!! I didn't have any luck with the first method but then I tried the variation and it worked immediately. Going to be doing this more often.
This is my go-to video to share with clients to help them understand psoas better and have these great tools. Love this video
Thank you so much for this feedback.
Wow! Thank you Susan, I've been stuck in bed because I couldn't get up. After watching several videos yours hit the spot. I was able to get up and stand up after a few hours. I will continue this exercise, thank you! thank you! thank you!
I'm so glad this somatic movement helped.
Thank you Susan Koenig for this most important demosntration. I have certainly gained a new insight today.
Thank you. Yes, after hours of sitting we can easily develop this pattern. And this movement is a very good way to release out of it. Do it often!
dcdc
Lovely. Concise and very clear instruction, Thank you!
Thank you Susan for sharing.... will try this definitely!
Susan, thank you for sharing here or otherwise I may have never learn of these techniques.
usually after sleeping I feel this the worst
60 year old male, my hobby is Jiu Jitsu and my left hip flexor has been extremely painful for a couple months. I’m going to try this tomorrow along with my new foam roller.
I sit at a desk for work and agree with that issue. That spot you touch with your right hand…all the pain is right there.
Thank you !
If your injury is muscular you should heal fairly quickly. If your injury is to fascia, tendons or ligaments, your injury will usually take a lot longer to heal. It's good to try to the technique in this video. Back away from pain, do not over stretch because you'll continue to re-injure yourself. I myself don't use foam rollers. I've heard mixed reviews regarding foam rollers, so I don't have advice for you. I do recommend my daily cat routine videos.
ua-cam.com/play/PLZ4qHLITBsut0AfgvCATNsw_FWO5Ic7bA.html
Thank you.
thank you! i was in pain for 6 days and on the verge of tears
Completely locked up this morning. Slowly did what you suggested and feel so much better. Thank you for sharing ❤️🙏
You're very welcome.
Spot on explanation. Exactly what happens to my father in law. Going to share the video. Thank you very much
Thanks for the video- it's amazing that I have had a problem with my Psoas muscle for over 20 years. Probably longer, and no medical professional has ever told me like my chiropractor, pain doctor, PCP, etc. And yet, all the symptoms are there for them to see. I find out more on UA-cam than my doctors office!
Thank you for your feedback.
I have an office job and I am an active athlete, last season I started to feel discomfort in my soas while squatting and sprinting. from what I have read it seems that I have poor ankle mobility and soas tightness. Thank you for this video I am going to work on this. Thank!
Thank you for such a clear and steady explanation and example of how to do this.
You're welcome. Thank you.
Thank you Susan, I will try your way and soon let you know.
Thank you for the video Susan! :)
These have been a help to me, thank you :-)
that's helpful, thank you. I had never considered how damaging the habit of sitting at the computer was causing this problem. Thanks for making me aware of the pattern and showing a simple and gentle way to counter it :o)
Thanks for this...keep these videos coming. Your explanations are very simple and to the point.
great simple video, well said.
Thank you, this helped relieve some painful tension I've had all day in my lower quadriceps, just above my knee. I get incredibly stiff there occasionally. Great to have a go to for this.
I'm so glad this helped. Thank you.
Hi, I can't wait to try this out, I have a weak back // multifidus muscle and overactive hip flexors and glutes. Will I need to stretch the piriformis as well as the psoas? Thanks
Everyone is different and improvement levels over time also vary since there are so many variables. Variables to consider are: what are you doing everyday to reinforce the movement that is at the root of the pain; what related postures do you also need to pay attention to such as forward head, rounded shoulders, hyper-extended knees; .....
Do you have anything on releasing tight QL? Thanks
Long sitting in the same position. Reluctane to move due to the discomfort.
@@barbaraalinda3192 I don't understand your question. Please state it again. Thank you.
Had this pain for 8 months now doctors can't figure out what it is, I took your technique and did it in a standing position, it was a little more intense than laying on the floor.... I just did this exercise yesterday along with other stretching exercises and it helped me a lot no pain throughout the night, today I feel 80% better no pain. I will continue this exercise along with others. Thank you you're a Godsend.
@@craftman5632 So glad these movements are helping you. Thank you.
The movement sequence really helped my tight hip flexors immediately. Ty !
I'm so glad this movement sequence helped. thank you.
I am hoping this will help me. I was told I had bone spurs in my lower back on both sides also in the middle of my lower back between the two spurs is very tender. I sit at a desk and i didn't realize the damage I am doing to my body. I am definitely going to move more often and try this when I get home at night. Thank you for the video
Thx so much. Verrrrry helpful for my sore rt. hip. I had a friend in high school with the same name as you! ( Woodrow Wilson High School in Wash.,D.C.
Thank you!!! Gonna do this as part of my yoga routine
Excellent!
I'm a massage therapist. I currently have an obese client with psoas issues from sitting due to being obese. I do massage his psoas & do lower back stretches while he's lying on the massage bed, but I wanted to give him something to do at home inbetween massages. I'm going to show him the 1st variation. I think he could do it while he's on lying his bed. I'll revert with results. Thank you for this!
Thank you. I'd love to hear the results.
Very useful and easy to do and effective. Thanks many.
Thank you so much! I have watched a ton of videos for the psoas THIS IS THE BEST!!!!!!!
Hi would you recommend stretching with acute groin pain
Thank you for this beautiful, well done video~~
+Betty Lenora you are welcome.
Ohhh thank you thank you!
Thank you!!!
Thank you Susan! I enjoyed the exercises! :-)
Thank you for your helping video ❣
Thank you for you inquiry. I’m glad these somatic movements have been helpful for you.
Susan Koenig
Website: www.SomaticsForYou.com
UA-cam: ua-cam.com/users/somaticsforyou
SoundCloud: soundcloud.com/susan-koenig
Newsletter: eepurl.com/FMnkD
Nothing happens until something moves.
~ Albert Einstein
Great video
Thank you! This is wonderful!
You're welcome.
Thank you!
HELLO, IAM SO THANKFUL TO GOD I DISCOVERED YOUR CHANNEL A FEW MINS. AGO, I FEEL SO MUCH RELIEF SUSAN, THE MOVEMENTS HELP ME WOW! THANK YOU FOR THIS! I WAS NOT AWARE OF THE "PSOAS MUSCLE," I LEARNED SOMETHING TODAY, SO GRATEFUL, BLESS YA!
So glad this movement helped you.
Thank you.
JRE brought me here
Was it the David Goggins episode? That's what where I heard about it from
SAME!
same
Same drive a tractor for a living my back is sore as
now he and TJ dillashaw are talking about it and brought me here as well
I have fallen 2 times in 2 months, I am operated of the meniscus of right knee. I do work out, and do Yoga once a week. As a senior I do Silver Sneakers, so we stretch a bit. My friend said maybe my Psoas was weak, and after reading about the muscle, when I fell I just 90 degrees and fell on my right side. From the explanation here I may have a weak psoas muscle, but will find out soon.After Dr. says I can return to my routine of exercises. This video is good, and what I read about Yoga helped me a lot. Thanks so much.
The brain organizes us as a whole. One muscle is never responsible for a pattern of weakness, but a pattern of over-contracted muscles are responsible. In Hanna Somatics we do not stretch. We put our awareness on the contracting muscles that make the movement and then very slowly release out of that movement so the motor cortex of our brain can slowly inhibit muscle fiber firing. This is what naturally lengthens muscles back to their normal resting length. Read the book, Somatics, by Thomas Hanna.
I hope your heal well.
Thank you
This is really helpful, thank you
Can exercising this muscle help with Sciatic nerve problems?
Where did you get your mat? What brand is it?! I want to buy one exactly like the one you have!
Thank you Susan!!
You're welcome.
Thanks so much. I'd gotten so much better, but with increases walking came increased pain on rising. I'm looking for some psoas release so that this can be healed. I've done Physical Therapy for months, and this exercise was included in her repertoire except she didn't include the arched back. Seems to me I get a negative response from the psoas if I do low lunges, back bridges, or anything that truly stretches. Last night, after doing bridge, and this exercise, I went to stand up and actually screamed in pain.
Look at maximizing awareness
Well today I went to the Orthopedic and told me I had bone on bone, arthritis and needed a knee replacement...Not good, but will check this out...
this has helped me a lot thank you is there a movement to help a sore tailbone
Thank you for your inquiry. I have many UA-cam videos as well as other free resources. Please peruse my other UA-cams for somatic movements that may apply to your situation.
Free Resources from Susan Koenig:
Susan’s website: www.somaticsforyou.com
SoundCloud link to recordings of past classes: soundcloud.com/susan-koenig
UA-cam link to my short videos of Somatic Movements: ua-cam.com/users/results?search_query=SOMATICS+for+you+susan+koenig
Here is the link to receive my Somatics Newsletter
eepurl.com/FMnkD
thank you . Its really help me
So glad this somatic movement helped.
Better info than 3 other doctors! 😝💖🔥🌹
Thank you very much. I really believe in education.
This just changed my life
I'm so glad. Thank you very much.
Thank you..
Great learning. Thank you
Thank you.
Muchas gracias por compartir este ejercicio, trabajo sentada gran parte del día y realmente me están molestando mis lumbares, veremos como evoluciono con estos ejercicios.
You are welcome!
My back goes out every couple weeks. Delayed onset, 1 day cant walk, 2nd crawling,3 on my feet shuffling, 4th day almost normal , 5th day ok but fearful of re-injury guarded movements, 2-3 week muscle spasm and back to square 1. Rinse and repeat.
Thank you dear I just subscribed 👍👌🙏✌
Awesome!!
I went to the chiropractor about a month ago with this terrible back pain that wouldn’t go away, and she told me that my psoas had spasmed, she fixed it and the back pain got worse, then better within a few days, but now I think i’m having the same issue, so if i’m going to keep doing it, i might as well figure out how to fix it myself. thank you for this 💕
Possible ideas: sleeping on stomach, doing push-ups, bend at knee quad stretch after light jog
(I never had back problems until injury/laziness/ getting a tummy stopped me from doing the above)
PS: the idea of the push-ups is about that period in the cycle when your tired and your stomach muscles relax from fatigue and your back is arched, the quads and stomach muscles, and possibly psoas get stretched.
Recently started doing push-ups. I get INSTANT relief from back pain and anterior pelvic tilt, lasting minutes, hours, sometimes a quarter of the day.
Variety is very important to healthy movement and exercise. It sounds like you are finding a way to do movement that gets you out of pain. That's wonderful. Hope you keep up with doing your movements frequently. Thank you.
Seems like there are few DVD instructions for somatics. Can you suggest one?
Thank you for the video! It has been quite helpful.
When you bring your leg up from having it out straight, you flare the leg outwards from the body as you bring it up again. See 2:55. Is this a personal preference, or is there a specific reason?
Your yoga mat is the perfect thickness - how do I get one?!
Look in an Ikea or a sports shop if you haven’t found one yet!
what is that wonderful matt?
Looks simple. But after doing these movements I felt like I have been excercising my back for hours😁. Hoping on the result. Thank you
Did you get relief?
@@somaticsforyou Hard to say. Im back to the pain in my lower back, left side of lower back and my left knee. I do not know the reason: maybe my body needs time to readjust after excercising och it is the same pain I have had for 2 years. But Im continuing.
Yes, somatic movements can be deceivingly sophisticated. Be sure and do small micro movements at first; do them slowly and with as much control as you can.
Also look at maximizing awareness those are the best for all kinds of troubles with muscles
Thank you for you inquiry. I hope these somatic movements have been helpful for you. I didn't understand your comment.
Susan Koenig
Website: www.SomaticsForYou.com
UA-cam: ua-cam.com/users/somaticsforyou
SoundCloud: soundcloud.com/susan-koenig
Newsletter: eepurl.com/FMnkD
Nothing happens until something moves.
~ Albert Einstein
you remind me of the yoga inmate from orange is the new black :D good video!
Thank you, how long should this take b4 I notice improvement?
can you please tell me about the blue floor mat you're using? name/brand! it looks like just what I need! thank you.
When she got on the floor and the fire trucks started coming, I thought she was going to say "I've fallen and I can't get up"...
I have no idea what this means. Sorry.
Susan, I attended the AMTA conference you presented at a few years ago in Lafayette, LA. I learned so much from you that weekend. I still do he exercises as they are quite effective. As a few other viewers inquired, please share the name of your mat. It looks awesome!
It's a great mat, I think created by a Feldenkrais person. Here's what the label says and that is also how I bought it online: Debbie Ashton; @t; ashtondebbie@yahoo.com; 865-690-9548 or 888-935-6287. good luck!
@@somaticsforyou Thank you!! :)
It's a pad for doing floor movement, made by a Feldenkrais practitioner 865-690-9548, 888-935-6287, Ashtondebbie@yahoo.com,
www.wellmats.net
Susan, I have been doing this movement and a few similar somatic movements for the psoas. The rectus abdominis is still too long compared to the back area so I think I need to continue. How do you know when you are finished releasing and can begin strengthening the psoas, or do you need to do anything like lunges, etc.??
It sounds like you need to lengthen your back/spine. In our work we contract the group of muscles we want to lengthen first, and then slowly decontract to rest.
Here is a link to Cat Routine #3: ua-cam.com/video/pSUSFz54dIk/v-deo.html
Cat 3 will help you lengthen the back and this may help to balance the front and back of the body. You are done with a particular movement when you have come out of the contraction slowly to your new neutral and then you rest. You do not go in the opposite direction. We do not do Yoga lunges in our work, so I can not advise you on using them or not. Even if you are in a strengthening program we suggest you still do your somatic movements. Life and it's stresses can easily re-contract muscles. You may want to start strengthening program very slowly, so you can build up your tolerance over time. Many strengthening programs, in my opinion, do too much, too fast. This can set you up for injury.
I have the opposite problem. I’m always using my hip flexors and psoas from working out a lot and being so active at work.
Often people who workout a lot over contract their psoas muscles. Are you having pain or discomfort? And if so, where is it? I also don't quite understand what you mean by the "opposite problem".
Lovely exersizes. I think you should be aware though that you are doing three *repetitions* or 'reps' on each side, NOT three sets. When you already know many of the common psoas stretches these are a few nice additions.
Thank you.
Great. I will try it.
I hope you do try it. Thank you.
Hope it helped.
Susan, thank you for your clear explanations!
Is it ok to try different vectors:
- Taking the leg up with the knee turned outward, landing the foot on the outer edge
- Taking the leg up with the knee turned inwards, landing the foot on the inside
Thank you!
Yes, do different vectors! Thank you for your feedback.
Great and it looks very helpful( I haven't tried it yet) One question, do you do all the moments on both sides? Thank you for posting.
+Lenka Manning-Warder Yes, I suggest doing them on both sides. If one side is much tighter, you can do more repetitions on that side. Perhaps 3-5Xs on the tighter side and 2-3 Xs on the less tight side. Do them daily while you are still dealing with pain or discomfort.
Thank you!
Hi Susan do u know about intra abdominal pressure, I recommend researching reverse breathing, nauli kryia and the transverse abdominis as a bracing system. Peace
I am somewhat familiar with a number of yoga breathing techniques. I wasn't sure if you had a question for me. Thank you.
Thank you Susan! I was just curious to why you only recommended the left side for the variation at 3:42?
What I meant is to do this variation on your tighter side. My tighter side at the time of the video was on my left. I do most movements with both sides, but sometimes I do extra reps with my tighter side. Hope this clear things up.
@@somaticsforyou yes! It's also my tighter side. Thank you for the demo and quick reply!
Hi Susan. What is that blue pad you have? Been looking for something like that!
I ordered it: Mats for Movement; Debbie Ashton; 325 Seven Oaks Dr.; Knoxville, TN; 37922; www.wellmats.net; ashtondebbie@yahoo.com. Enjoy! They are great and worth every penny.
I really don't know from where to start the comment. In 2010 I got a sedentary job as medical transcriptionist and I am very happy for that. In just 8 months I started gaining weight, then I started doing workouts. One day while I am playing cricket I started getting acute shortness of breath and I really do not what is the reason. Later I went to night shifts and I started getting dry cough. I suffered from it for at least 6 months. I went for all medical examinations, but all are negative. Even though I started doing exercises with shortness of breath I use to gain weight. First time in my life I got severe snoring. Later I developed ringing in the ears and acne on my back. All of these happened one after another. I am unable to sweat as I used to before. I struggled a lot with acid reflux too. I am telling all of this because I just had one problem i.e. my psoas muscle. After 8 years of struggling I came to know that due to long hours of sitting my hip flexors became shorter. Whenever I stretch my psoas muscle then I use to breath easy. Now I am working on stretching the psoas muscle. I just want to ask you one question. Can I stretch my psoas by taking diet whey protein so that it will strengthen that muscle?
Sorry you are having these problems. Nutrition is out of my scope of practice. In Hanna Somatics we do NOT stretch! We do lengthen muscles by contracting the target muscles first and then slowly releasing out of the contraction to "neutral." This is demonstrated in my UA-cam.
Shiva Kasi h
Shiva Kasi fr
Shiva Kasi az
Beautiful
Thank you.
I notice that to bring your knee back up from extension you externally rotate, then flex the knee and hip, then adduct the femur to bring it back to the starting position. Why is that?
+Brandon Roskelley This is considered easier on the legs/body and I find it to be true.
tres attentive à celà ! car j'en aie souffert ! si possible j'aimerai la traduction en français !
Unfortunately I have no way of doing this easily. so sorry.
Susan if you think we ought.to do any of yours first you might want to add some links for them,
You hear what helpsseems to help people, but , that might be too many different for each person. ?
I notice when you bring your leg up you do it from the side a bit, you don’t bring it straight towards your chest. I recently had hip surgery and I seem to be having this problem with this muscle . Thank you
Try it yourself and see which is easier for you. Starting with one leg straight, bring it into flexion at knee and hip by sliding foot with kneecap straight up toward ceiling. Then try it by slightly externally rotating your leg outward as you flex hip and knee. For me it's easier and there is less strain on my back when I slightly externally rotate my leg outward. Do the one that is easier for you.
Hi Susan. Other somatic practisioners do flatten before they lift the leg. What is the difference? Thank you for the video
Both versions are correct. In my version you're getting both the upper and lower psoas. If you flatten before you lift the leg you're getting the lower psoas flexion function only. Perhaps you should do both. Thank you.
I'm going to try this. For someone with extreme lower back pain (my friend, not me, thank God), how many times, reps/daily would you recommend?
Move very slowly and back away from pain. I usually start with 2-3 reps and see how that settles. Over time I might do 3-4 reps . We do not do a lot of reps. What we do is pay a lot of attention to the sensations of the movement. Keep the movements small and voluntary. Hope this helps.
I've been dealing with this for 4 years, constantly pain on my QL and hip psoas muscles. What should I do for exercise?
Did you try this movement? What were the results?
My Dear Lady, I did not even know what the Psoas muscles were. Thank you. I just started with the three on each side. Is there an amount of these that you recommend to do each day? Thank you again!
+Ron Posvar Yes; 3-5 reps at a time, once or twice a day is great.
I've got a rare disease called Transverse Myelitis, and as I regain some motor control over a bum left leg I start to feel more pain. One pain that is a frustrating constant now, is left kidney pain (don't have stones) It is diffuse and the spot that the Psoas muscle attaches to my spine is where my TM lesion is. I have very strong contraction spasms that force me into a partial fetal position they are so strong, and I'm wondering if that could be the source of the pain I'm feeling as I work at a computer every day.?
I'm sorry you are having a difficult time. I looked up Transverse Myelitis so I could understand more about this problem. Have you gotten physical therapy and did it help? My work my be able to help you, but it's hard to advise you without either seeing and/or touching you. Would you consider doing an online Zoom session with me, gratis, to see if my work could help you? Email me at Susankoenig@earthlink.net and give me your email so we can carry on a communication. Thank you.
Could these exercises be done on a bed? My Dad, at 89 does not get onto the floor well. Thanks! Deb
Yes, they can be done in bed. The advantage of the floor is that a floor is firmer and gives you clearer feedback. However, for those who can't get up and down from the floor, doing the movements from bed is an appropriate option.
Thnx! When do you stop the arch? I can not see it. When you release the flexion of the hip, at the same time you flatten the back? Is that what you mean bij release both (stop the arch)?
A gentle arch and flexion of the hip, happens over the duration of a gentle inhale. As you exhale, you use the first half of the exhale to release the arch and the hip flexion and you use the second half of the exhale to do the flatten. I hope this helps. Thank you.
@@somaticsforyou definitely! Thnx!
@@annelohuis1 You're welcome.
Susan i am 8 n weeks after a total hip replacement. Can this be done to relieve groin pain also?
If you have been cleared for doing mild exercise I would definitely try this. Please be slow and small in your movements. The psoas attaches at the inner upper groin. Thank you.