How to Do a Psoas Release

Written by crystal mercado
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How to Do a Psoas Release
Perform a psoas release to ease the pain. (bodyboarder qui s'échauffe image by bacalao from

The psoas is a large and powerful muscle that is responsible for stabilising the base of your spine. A tight or strained psoas can lead to lower back pain and can limit your free range of motion. Worse, a tightened psoas can put pressure on the lumbar vertebrae, leaving them susceptible to injury. Releasing the psoas muscle is a relatively simple procedure that requires just a few minutes of your time and the use of a small ball.

Skill level:

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  1. 1

    Place a small soft ball on the floor. The ball should be slightly larger and softer than a tennis ball.

  2. 2

    Lower yourself onto the small soft ball, about one to two inches outside of your belly button, near the area that hurts. You will feel a slight discomfort as you lower yourself, this is your psoas responding to the pressure.

  3. 3

    Come up on your elbows and arch your back. This action will cause a more forceful stretch and, in turn, will cause your psaos to release.

Tips and warnings

  • Visit your physical therapist if the discomfort persists. This is the most effective way to loosen your psoas.
  • You can avoid a strained psoas by regularly engaging in stretching exercises which promote flexibility and mobility.

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