Hey everyone, it’s Dawn!
And I want to take a minute to talk about how to release tension in your hips and low back by releasing the psoas. The psoas is primarily a hip flexor and a postural stabilizer. Often clients will come in with a sense of tightness through their hips and hamstrings. And I will usually do some exercises to release their hip flexors and psoas before we get moving to see if it improves how they feel in their bodies. relieves the tightness they are feeling. “Tight” hip flexors and psoas can come from too much sitting, driving, or activities that occur from loading into a flexed position in your hips and spine. And the psoas muscle is also affected by too much stress, which can put you into a chronic sympathetic state in your nervous system (fight or flight mode).
Check out the video below for a simple exercise you can use to release your hip flexors and psoas. (These exercises are subject to our website Terms and Conditions)
So one of the straightforward exercises that you can do to help open up that area, create some muscular relief and also help to deepen your breathing, is to lie down on your back and use a little yoga block under your pelvis to elevate it slightly. And you are going to let your pelvis release into the block and then extend one leg and let that create a little opening through the front of the hip. You will fee a stretch through the front of your hip when you do this.
Then bring your awareness to your breathing and take a couple deep breaths with that one leg extended to deepen this experience. And then bring one leg back up and then you’ll reach the other leg and take a couple of deep breaths. And you could do this multiple times, whatever you feel like you need. And I’d also suggest when you come back up, really try to kind of push the heel into the ground a little bit and engage with the back of your leg a little more to come back up. After you finish alternating legs, you can take the block out and just come back to only some simple breathing on your back. And notice if you feel any difference in how you feel in your hips and back.
And I would check in and standing as well and see if you feel more upright and more open through the front of your hips. This is just a great exercise to do at the end of the day to reset and come back to your breathing. Use this exercise to relieve stress and tension in your body caused by spending your day sitting at a desk, in the car, dealing with just the stress of the day today, and you want to bring your body into a state of rest and release.
All the best,