The most effective Clinical Somatics exercises for releasing your tight psoas
The following exercises from the Level One Course are the most effective exercises for releasing a tight psoas and the associated patterns of muscle tension.
LEVEL ONE COURSE
Arch & Flatten: This exercise allows you to release and regain control of the lower back and abdominal muscles, improving the alignment of the pelvis and lower back. Most people who have a tight psoas also have tight lower back muscles.
Back Lift: This exercise releases the muscles of the back, which are typically tight in people who have a tight psoas.
Arch & Curl: This exercise releases the lower back and abdominal muscles, and is a necessary warm-up for the Iliopsoas Release, which involves a Curl.
Side Curl: This exercise releases the obliques, quadratus lumborum, and psoas, which together laterally tilt the pelvis and laterally flex the spine.
One-Sided Arch & Curl and Diagonal Arch & Curl: Like the Arch & Curl, these exercises allow you to release and regain control of the lower back and abdominal muscles. These exercises have the added bonus of focusing on one side at a time, allowing you to address imbalances in your muscular patterns.
Iliopsoas Release: The previous exercises have worked with releasing the psoas gently, and now you’re ready for this most important exercise! The Iliopsoas Release is the movement that most directly works with releasing a tight iliopsoas, and it can feel intense and challenging. There are three versions of this exercise, and it’s important that you are able to do Version 1 comfortably before moving on to Version 2, and so on.
Hip Slides: This exercise allows you to regain voluntary control of the psoas by working with lateral pelvic tilt and lateral bending of the spine.
Hip Rotation: This exercise releases the psoas by working with both internal and external rotation of the hip.
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