Psoas Release

Psoas, like Iliacus, is a hip flexor muscle on the front of the body that causes a ton of low back pain when tight. Fortunately, QL Claw's ramp is a very effective Psoas release tool. Release the Psoas with the tutorial below, and scroll down to the Psoas Pain Symptoms section to learn more about Psoas and to determine if it is the source of your pain. 

Psoas Release Tutorial

Psoas Release Placement:

Psoas Release Tool Placement

Psoas Release Video Walkthrough:

Psoas Release Written Tutorial

Placement: The Psoas target location lies between the belly button and the protruding hip bone in the front of the body. Orient the Claw so that it is right on the waistline. Lay on the Claw stomach-first, leaning the body towards the ramp (big/wide end) portion. The ramp will be doing the Psoas release work.

Motion: Breathe deep into the belly slowly - push the Claw out on the inhale, and sink into the Claw on the exhale. Psoas release can be felt after a few breaths, but a very tight Psoas may require a few minutes to release.

Additional Psoas Release Pressure 1: Engage the glute muscle on the same side as the Psoas being released. Lock that same side leg out so that the knee is off the ground, while keeping the glute engaged. This will place additional pressure on the Psoas and break up any tight tissue in the area.

Additional Psoas Release Pressure 2: Take the opposite side leg (leg on the side with the Psoas NOT being released) and bring the knee out to the side of the body. The knee and foot on this side should both be on the ground. This will tilt the body into the releasing side, releasing the Psoas with greater pressure.

Additional Psoas Release Pressure 3: Place a book underneath the Claw to elevate it 1-3 inches. This can be particularly beneficial for persons with larger waists and belly fat.

How to know you've released a trigger point: When you release a knot/trigger point, you will feel the muscle give and will simultaneously feel the device sink in to your body. A massage generally feels less painful under higher pressure once a trigger point is released.

Psoas Pain Symptoms

Psoas Anatomy & Function

Psoas is a large hip flexor muscle on the front of the body that connects from the lumbar vertebrae to the top of the femur. It's main function is in hip flexion (bringing the knee to the chest), and also in stabilizing the lower spine and pelvis [1].

Psoas Muscle Release Tool
Psoas Muscle

Psoas Pain Mechanism: 

Due to its nature as a hip flexor, the Psoas muscle shortens and tightens dramatically when sitting. When Psoas shortens, it pulls on the lower back directly and causes back pain - this is a major reason why many people who work desk jobs have back pain.

Psoas Pain Symptoms: 

Psoas induced-pain will typically manifest as low back pain, but can also cause pain in the front of the hip [2]. The image below depicts where Psoas pain is felt in the body [1]. This image only shows one-sided Psoas pain, but both sides generally hurt together (picture the bright red symmetric on both sides of the body).

Psoas Pain Release Chart

Psoas Muscle Pain Chart [1]

Psoas Release:

Scroll up to see how effective QL Claw is a Psoas Release Tool! 

Check out our tutorials for releasing other low back-pain-inducing muscles below!

 

Sources/Influences:

[1] Donnelly, Joseph M. Travell, Simons & Simons Myofascial Pain and Dysfunction: the Trigger Point Manual. 3rd ed., Wolters Kluwer Health, 2019.

[2] Davies, Clair, and Amber Davies. The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. 3rd ed., New Harbinger Publications, Inc., 2013.