How to Do a Psoas Release

The psoas is a large and powerful muscle that is responsible for stabilizing 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.

Instructions

    • 1

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

    • 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

      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.