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The Most Effective PSOAS Release Technique (At Home)

massage and release tight PSOAS hip flexors

I’m about to share with you a great home routine to release your hip flexors and restore hip alignment.

This PSOAS release routine is part 1 of a 2-part video series I’ve created specifically to help you release your hip flexors.

A quick note here… Back when I was diagnosed with piriformis syndrome and pelvic inflammation, I focused all my recovery on adding stability and balance to my hips.

I followed the conventional “stretch your hips 3 times a day” advice for 4 years and it didn’t work for me.

The definition of insanity is to repeat the same thing every time and expect different results.

If you’re currently suffering from chronic hip pain, or you’ve been diagnosed with piriformis syndrome, and you keep stretching your glutes and piriformis with little to no relief, I give you permission to reduce stretching your glutes and switch the focus to your PSOAS.

The hip flexors are prone to tightness and need more release than your glutes or piriformis.

The Anatomy of The PSOAS Muscle

I promise I won’t bore you with too many scientific terminologies (I know you just want answers), but I want to show you what this muscle looks like and how, when chronically tight, it can seriously drive your hips out of alignment, create a lot of muscular imbalances, trigger piriformis syndrome, and lower back pain.

The anatomy of the PSOAS muscle (as it connects to the femur

Origin: the PSOAS major muscle is part of the iliopsoas muscle (PSOAS combines with the Iliacus). The PSOAS muscle originates from the transverse and lateral surface of the last thoracic vertebrae and intervertebral discs. The deeper segment originates from the lumbar vertebrae and intervertebral discs.

Insertion: The lesser trochanter receives the insertion of the PSOAS muscle. The trochanter is part of the femur bone and serves as a muscle attachment site.

This is key to understand

The stability of the lumbopelvic-hip complex relies on balanced hips, strong muscles that are functioning properly and synergetically. Any imbalance in one area will create compensation, pain in the lower back, piriformis, hips and down the leg… and increases risk of injury.

How Is This Important?

Well, tight PSOAS (or hip flexors in general) inhibit the glutes, this means the glutes will get weaker over time. Your hips start to anteriorly rotate (anterior pelvic tilt)…

Tight hips also affect your posture, your upper back will follow, your shoulders will start rounding… This feeds the imbalance.

Glute weakness creates synergistic dominance (the piriformis muscle is acting up… as its compensating for the glutes).

Why You Need To Strengthen Your Glutes Instead of Stretching Them

Right now, I want you to focus on adding stability and support to your hips. Once you go through the PSOAS release routine I’ll be sharing with you shortly… download the free glute strengthening and piriformis rehab guide and start with the routines outlined in the free guide.

Give glute stretching a break for now. Work on getting to the root cause of the imbalance and I promise you, you’ll finally start experiencing long-lasting relief. Just be patient…

People want instant results. Keep in mind that it took years and years for your body to develop those imbalances.

Your nervous system needs time to learn new postural habits and new movement patterns and also time and practice to fully integrate them.

PSOAS Release Massage

Find the free glute strengthening and piriformis rehab plan below the video

What You Need:

I will be using a trigger point massage ball (you can use a tennis ball too), and a foam roller.

This routine will target primarily the PSOAS trigger points. We massage and release the PSOAS gently. Make sure you’re breathing deeply through your diaphragm.

Click here to watch Part2: how to release the TFL… another muscle that can create a lot of hip tightness and piriformis pain.

To read more about the PSOAS anatomy and function, click here.

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