Key takeaways:
- A tight psoas can be influenced by the diaphragm's position and function.
- Learning to get a full exhale is crucial for long-term relief of a tight psoas.
- Proper breathing techniques can help posteriorly rotate the pelvis and internally rotate the femurs, reducing stress on the psoas.
Unlocking Long-Term Relief for a Tight Psoas: The Diaphragm Connection
A tight psoas is a common issue many people face, and traditional methods like stretching and self-myofascial release may not provide long-term relief[1][2]. To understand how to achieve lasting relief, it's essential to consider the psoas's attachments and innervation.
The psoas muscle attaches to the lumbar spine and the lesser trochanter of the femur. When it contracts, it can pull the lumbar spine forward into an anterior pelvic tilt and create external rotation of the femur. The psoas also directly innervates the diaphragm, which is crucial to address when dealing with a tight psoas[1][2].
When the diaphragm cannot fully ascend within the trunk due to factors like rib flare and anterior pelvic tilt, the psoas can remain in a chronically tightened position. This is because the diaphragm's position affects the psoas's ability to fully exhale and ascend, which is necessary for long-term relief[1][2].
To address this issue, learning how to get a full exhale is crucial. Proper breathing techniques, such as those that promote posterior pelvic rotation and internal femur rotation, can help reduce stress on the psoas. This allows the diaphragm to ascend and descend as needed, contributing to long-term relief[1][2].
In summary, understanding the connection between the diaphragm and the psoas is key to achieving long-term relief for a tight psoas. By focusing on proper breathing techniques, individuals can promote pelvic and femur positioning that reduces stress on the psoas, allowing for a more functional and relaxed muscle[1][2].
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