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Prepare yourself to conquer many mysteries you have been trying to solve with knowledge of the psoas and how it plays a crucial role in decreasing stress and pain. You will learn what the psoas muscle is, how to stretch the psoas and/or strengthen the overlooked muscle. You will also find out the benefits of acknowledging this neglected muscle and the role it plays in your everyday well-being.
Have you ever woken up with a stiff back or neck even though you are healthy? Do you have excessive stress and anxiety in your life? Are you sitting at a desk or in a vehicle for numerous hours on end day after day? Even you athletes out there, do you know what the psoas muscle is or how to stretch it? Rumor has it, even certain excessive exercises such as crunches may be hazardous to one of the most important, yet, overlooked muscles in the body.
What Is The Psoas Muscle?
So what exactly is this psoas muscle that is such an unknown muscle, yet a vital part of our everyday health? The psoas pronounced as “so-az,” is a primary connector between the torso and the leg. It is the only muscle that connects the upper body to the lower body or the lower body to the upper body, The psoas affects posture, helps stabilize the spine, and, if it’s out of balance, can be a significant contributor to the low back and pelvic pain.
The psoas major is the biggest and strongest player in a group of muscles called the hip flexors. These hip flexors contract to pull the thigh and the torso toward each other. The psoas muscle can become short and tight if you spend most of your waking hours sitting, or if you repeatedly work them in activities like sit-ups, bicycling, and certain weight-training exercises. Say what? Some exercises can cause harm? Yup, you read it correctly, if you repeatedly work the psoas muscle by way of certain exercises, the hip flexors can shorten and cause lower back and or hip pain.
A healthily functioning psoas stabilizes the spine and provides support through the trunk, forming a shelf for the vital organs of the abdominal core.
So, Where Is The Psoas Located?
The psoas starts at the 12th thoracic vertebrae or the T12 and spans out to each of the 5 lumbar vertebrae. From there it flows down through the abdominal core and pelvis region to attach to the top of the femur or your thigh bone. This “soul muscle” is also connected to the diaphragm through connective tissue or fascia which affects both our breath and fear reflex.
After looking at this diagram, do you see why it is such an important muscle group? It also gives you a better understanding as to why this group of muscles has so much control over many aspects of your overall health and well-being. And take a look to see how large this muscle is. No wonder it is difficult to stretch and strengthen.
What Happens When the Psoas Is Stressed Or There Is Tension?
If we constantly contract the psoas to due to stress or tension, the muscle eventually begins to shorten leading to a host of painful conditions including:
- low back pain
- sciatica
- disc problems
- scoliosis
- hip degeneration
- knee pain
- menstruation pain
- digestive problems.
Stress and tension on the psoas create a whole other sleuth of issues such as nerve issues and problems with the diaphragm and breathing concerns. Most of us live such fast-paced lifestyles that run on the adrenaline of our sympathetic nervous system. The psoas helps you to spring into action or curl you up into a protective ball.
What Does A Relaxed Psoas Do for You?
A healthy and relaxed psoas is crucial for proper body movement, as it affects the following:
- our structural balance
- muscular integrity
- flexibility, strength
- range of motion
- joint mobility
- organ functioning
- sleep
Think about it, a simple walk with a healthy psoas, moves with ease, continuously massaging the spine as well as the organs, blood vessels, and nerves of the trunk. This process promotes the flow of fluids throughout the body and creates the feeling of being grounded and centered.
How To Stretch and/or Strengthen the Psoas Muscle?
Now that you understand what the psoas is, where it is located and what causes it to tighten, let’s take a look at what you can do to stretch and strengthen your psoas muscle. Click here for two famous physical therapists who will give you a more in-depth look at the psoas and how to take care of yours.
I do not consider myself a “yogi”, however, I am really convinced that yoga is a form of exercise that is very challenging, relaxing, helps one sleep better, and keeps one grounded. Anyone can do yoga as there are many variations. Take it from a girl who grew up playing contact sports, lifting weights, running and other activities, yoga is a true challenge and workout! With that being said, one of my favorite “yogis” out there is Adrienne on YouTube. Check her our HERE.
So, I know exercise is good for you, but I wanted to make more people aware of the one muscle that is so mysterious to many, yet has a great impact on your activities of daily living. The Psoas plays an important role in your everyday well-being from physical health to your mental health. If your mind and body are feeling good, it makes for a better day. Now that you know how to take care of yourself by keeping a healthy psoas, move on and Think Me First!
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