Key Takeaways: #
- The psoas is a crucial muscle for biomechanical function, but often overlooked. Understanding and training the psoas can prevent injuries and optimize body mechanics.
- Psoas dysfunction is common and can cause various issues. Tight, weak, or imbalanced psoas can lead to pain, stiffness, and postural problems.
- A healthy psoas is key for efficient movement and stability. It is actively involved in standing, walking, and regulating spinal posture.
The Psoas Muscle: Anatomy & Function #
- Located deep within the core, connecting the lumbar spine to the upper femur.
- Primary function: Hip flexion, assisting in standing and walking.
- Secondary function: Stabilize the lower spine, initiating each step in walking.
- Important Note: The psoas has two sets of fibers: superficial (flexes lumbar spine and hips) and deep (extends the spine).
Common Psoas Issues and Symptoms #
- Tight psoas: Can contribute to anterior or posterior pelvic tilt, lumbar pain, SI joint pain, and general stiffness.
- Weak psoas: Can lead to postural imbalances and inefficient movement.
- Imbalance between psoas and iliacus: Can also cause postural dysfunction.
"The takeaway here is that psoas dysfunction is common and it can be a complicated issue."
How to Maintain Healthy Psoas Function #
- 1. Psoas Release:
- Deep Diaphragmatic Breathing: Connects to the diaphragm, allowing deep breaths to massage the psoas.
- Manual Release: Seek a knowledgeable professional or use tools like lacrosse balls or pso-rite.
- 2. Strengthen and Stretch:
- Stretching: Utilize hip flexor stretches like kneeling lunges.
- Strengthening: Include exercises that engage the psoas with hip flexion beyond 90 degrees.
- Combined strengthening and stretching: Yoga warrior poses or kung fu bow stance.
- 3. Learn Correct Psoas Usage:
- Neutrally Standing: Develop the habit of standing with a relaxed psoas and neutral pelvic alignment.
- Mindful Walking: Initiate each step from the waist, engaging the psoas for a graceful, efficient gait.
"Muscles don't move on their own, it is your voluntary actions that cause them to move."
Examples of postures for neutral alignment:
- Yoga: Mountain Pose
- Tai Chi: Wuji stance
"Incorporating these methods into your warmups, training routines, or daily habits will help you keep your psoas healthy and your posture and your biomechanics problem free."
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