The psoas is the deepest muscle in the human body. It influences our structural balance, muscular integrity, flexibility, strength, range of motion, joint mobility, and organ function. Psoas is a Greek word that means “muscle of the loins”.
The term “the psoas” refers to three muscles: the psoas major, psoas minor, and iliacus (1). As may be clear, the psoas major is the largest of the two psoas muscles. The smallest muscle, the psoas minor, is lacking in more than half of the human population.
The psoas muscle runs from the 12th vertebrae to the fourth and fifth lumbar vertebrae. It then proceeds along the sides of the spine (passing several joints along the way), over the front of the pubic bone, and finally joins to the lesser trochanter of the femur (the top of the femur facing our inner thigh) with iliacus fibers.
The complete muscle joins the upper and lower halves of the body, which is rather impressive for a muscle that we rarely hear about!
The psoas is also connected to the diaphragm via fascia (connective tissue), which influences our fear response and respiration. This is because the psoas is inextricably related to the reptile brain, the most primitive inner region of the brain stem and spinal cord (2).
The Crucial Role of the Psoas Muscle
The bend in our lower spine allows us to stay upright because it transfers and bears the weight of the body above it. This curvature is created by the psoas muscle, which attaches to the lower lumbar vertebrae and pulls them forward and downward.
Walking is facilitated by the psoas muscle. Walking is made possible by the brain sending signals to the psoas muscle’s innervation, which instructs the muscle to move the rear leg forward. This movement of the leg causes back and forth leg movements. You can thus give thanks to your psoas muscle each time you advance!
Conversely, these muscles can grow short and tight (and painful) if you spend a lot of time driving, sitting at a desk, or engaging in repetitive motions like sit-ups, weight training, or cycling. The lower lumbar vertebrae may be pulled forward and downward toward the femur by the psoas muscle when it is too tight.
This may cause the lumbar spine to overarch, or lordosis, which can cause pelvic pain, stiffness, and low back pain.
In a literal sense, walking and breathing are connected by the psoas muscle and diaphragm. The psoas muscle is linked to the diaphragm by means of two tendons known as the crura, which extend down and join to the spine. As previously mentioned, our fascia serves as a conduit for the diaphragm and psoas.
Our breathing habits start to alter when we’re under stress. The diaphragm’s relationship to the psoas influences the psoas because it is the muscle that directly regulates our breathing. Tension or relaxation in the diaphragm will cause the psoas to vary depending on how we are feeling and what we are doing.
The psoas will therefore hold tension when we are anxious, and the more agitated we get, the tighter it gets. This muscle, like any other, will shorten if it is overly tight, which can lead to a variety of excruciating ailments like sciatica, lower back pain, and even digestive issues.
This can also be applied in reverse. If the psoas becomes chronically tight as a result of prolonged sitting or other triggering behaviors, it affects our diaphragm and breathing patterns. So we could literally feel tense and anxious as a result of variable breathing patterns caused by a tight psoas muscle.
This muscle is so closely linked to basic physical and emotional responses that a chronically tensed psoas constantly alerts your body that you’re in danger, causing stress, and eventually emptying the adrenal glands and depleting the immune system.
Why do you need to stretch the psoas muscles
Different stretches will assist release tension in the psoas and may even make you feel less worried.
When performing the stretches listed below, keep track of what’s going on in your body and how you’re feeling. If a stretch causes sharp discomfort, ease back and don’t go as deep. It is acceptable to feel some pain during stretching, but you should avoid sharp pain.
Find the location of your psoas and feel (inwardly) if it’s tight or loose, stiff or flexible, tense or relaxed as you spend time in each stretch. Additionally, keep in mind that deep breathing can help relieve deeply ingrained tension that might otherwise be difficult to release.
1. Psoas muscle ball massage
1. A lacrosse ball, which you can get online or at a sports therapy store, is required for this activity.2. Locate the hip bone while lying on your stomach. Position the lacrosse ball approximately two finger breadths below your hip bone, towards your bellybutton.3. Maintaining this position while rolling onto the floor, shift your weight onto the ball.4. Maintain this posture for a maximum of eight breaths or 20 seconds. This muscle allows you to pivot as well, but it will probably feel very tender right away. The psoas muscle should thereafter be able to relax.5. Continue on the opposite side. If it doesn’t feel sensitive, you can repeat this up to three times a day.
2. The Kneeling Lunge
1. With your front leg at a 90-degree angle in front of you, assume a kneeling lunge position on the ground.2. Maintaining the posterior pelvic tilt, move your weight forward toward the front knee by tucking your tailbone under and tensing your glutes.3. Keep your tailbone tucked in and avoid bending your lower back.4. Take a 30- to 1-minute break here. After letting go, repeat on the opposite side.5. Work each leg three to five times.
3. The Frog Pose
1. Bringing your forearms to the floor, start on all fours. If you would like, you can place a blanket beneath each knee for comfort.2. Bend and spread your knees as widely apart as you can, one at a time, until your shins and thighs form a 90-degree angle. Spread your toes.3. Maintain an extended waist, a low tailbone, and inward-pointing front ribs.Take five to ten deep breaths. It’s going to hurt a lot, but all it takes to ease into this challenging pose is patience and time.
4. Knees to chest stretch
1. Start by extending your arms and legs while lying on your back.2. Exhale slowly, then pull both knees in toward your chest. Put your hands over them, or if you are able, place your forearms over your shins and use the other hand to grip each elbow. 3. Maintain a flat back on the mat and let your shoulders drop. Put your chin back and follow the body’s center of gravity with your gaze.4. Maintain even and deep breathing while holding for a maximum of one minute.5. Let go, stretch both legs out on the ground, and exhale. Six times over, repeat.