Pilates

Taming the Psoas

May 27, 2013

Constructive RestThe psoas is very susceptible to being tight because of our daily activities. Sitting for long periods of a the time at the computer, driving, running and even exercise. Pilates can help bring the psoas back to a relaxed, responsive and supportive position so that it can do it’s job properly.

Last week we explored where the psoas was and it’s function.

What exercises can you have your clients do to lengthen and release the psoas? Well, all Pilates exercises utilize the psoas since it is a powerhouse core muscle but the below exercises will enable the psoas to release and relax enabling you to dive into harder exercise’s safely like the hundred or side kick.

If the Psoas feels tight begin with a position called constructive rest. The constructive rest position allows tension in the hips, pelvis and lower back to be released by using gravity to lengthen the psoas muscle.

Here is what I have my clients to do:

Lie on your back with your arms at your sides, your knees bent, your heels 12 to 16 inches from your butt and your feet about hip-width apart. Maintain this position for 10-20 minutes. Simply allow your body to come into a place of rest and balance.

The psoas stretch is a Pilates exercise that will help lengthen the psoas. To begin, lie on your back with your legs bent, feet on the floor, and gently press your shoulder blades into the floor to anchor them. Pull one knee up into your chest and slide the opposite leg straight onto the floor. Hold for 20-30 seconds and switch legs.

The psoas is the meat of our midline body and needs to remain supple and relaxed in order to perform properly. Allowing ourselves to take the time for constructive rest and PIlates class will enable this great muscle the freedom to work as best as it can.

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