07/12/2022
For those of you who sit for long periods of time, this is a great stretch to incorporate into your day!
🔈 WHY ARE THE PSOAS MUSCLES CONSTANTLY CONTRACTED DURING PROLONGED PERIODS OF STRESS?
Whether you run, bike, dance, practice yoga, or just hang out on your couch, your psoas muscles are involved. That’s because your psoas muscles are the primary connectors between your torso and your legs. They affect your posture and help to stabilise your spine.
The psoas muscles are made of both slow and fast twitching muscles. Because they are major flexors, weak psoas muscles can cause many of the surrounding muscles to compensate and become overused. That is why a tight or overstretched psoas muscle could be the cause of many or your aches and pains, including low back and pelvic pain.
👩🔬 ANATOMY
Structurally, your psoas muscles are the deepest muscles in your core. They attach from your 12th thoracic vertebrae to your 5 lumbar vertebrae, through your pelvis and then finally attach to your femurs. In fact, they are the only muscles that connect your spine to your legs.
Your psoas muscles allow you to bend your hips and legs towards your chest, for example when you are going up stairs. They also help to move your leg forward when you walk or run.
Your psoas muscles are the muscles that flex your trunk forward when bend over to pick up something from the floor. They also stabilize your trunk and spine during movement and sitting.
👩🔬 THE PSOAS AND FIGHT OR FLIGHT RESPONSE
The psoas muscles support your internal organs and work like hydraulic pumps allowing blood and lymph to be pushed in and out of your cells.
Your psoas muscles are vital not only to your structural well-being, but also to your psychological well-being because of their connection to your breath.
Here’s why: there are two tendons for the diaphragm (called the crura) that extend down and connect to the spine alongside where the psoas muscles attach. One of the ligaments (the medial arcuate) wraps around the top of each psoas. Also, the diaphragm and the psoas muscles are connected through fascia that also connects the other hip muscles.
These connections between the psoas muscle and the diaphragm literally connect your ability to walk and breathe, and also how you respond to fear and excitement. That’s because, when you are startled or under stress, your psoas contracts.
In other words, your psoas has a direct influence on your fight or flight response!
During prolonged periods of stress, your psoas is constantly contracted. The same contraction occurs when you:
➡️ sit for long periods of time
➡️ engage in excessive running or walking
➡️ sleep in the fetal position
➡️ do a lot of sit-ups
💡 Here are some tips for getting your psoas back in balance:
✔️ Avoid sitting for extended periods
✔️ Add support to your car seat
✔️ Try Resistance Flexibility exercises
✔️ Get a professional massage
✔️ Release stress and past traumas
✔️ Stretch
💡 HOW TO STRETCH
Roller Psoas Stretch
Use a foam roller for this passive, relaxing stretch that lengthens your psoas, one of your deep hip flexors.
1. Place the roller perpendicular to your spine and lie with your sacrum (the back of your pelvis) — not your spine — on the roller.
2. Pull your left knee toward your chest, keeping your right heel on the ground. You should feel a stretch on the front of your right hip.
3. To increase the stretch, reach your right arm over your head and open your left knee slightly out to the left.
Hold for 30 seconds, then switch legs. Repeat as needed.
