Understanding the Vital Psoas Muscle

What is the Psoas Muscle?

The psoas muscle is one of the most vital muscles in the body, often referred to as the "muscle of the soul" due to its deep connection to our physical and emotional well-being. It is part of the iliopsoas group and plays a crucial role in:

• Hip Flexion: Assisting in lifting the leg towards the torso.
• Spinal Stability: Supporting the lumbar spine and maintaining proper posture.
• Posture and Balance: Helping you stand upright and move efficiently.

Functions of the Psoas Muscle

The psoas muscle is the only muscle that connects the spine to the legs. It starts from the lower back (lumbar spine) and extends through the pelvis to the femur (thigh bone). This unique positioning allows the psoas to influence several key functions:

• Flexing the Hip Joint: Essential for activities such as walking, running, and sitting.
• Stabilising the Spine: Supporting the lower back and pelvis, preventing excessive arching or rounding.
• Facilitating Movement: Aiding in complex movements like dancing and sports, by coordinating the lower body with the upper body.

Importance of a Healthy Psoas

A healthy psoas muscle is vital for overall well-being. When functioning optimally, it:

• Promotes Good Posture: Supporting an upright and aligned spine.
• Enhances Mobility: Allowing fluid and unrestricted movement.
• Reduces Pain and Discomfort: Preventing lower back, hip, and pelvic pain.
• Improves Emotional Health: Releasing stored tension and stress.

Basic Pilates Exercises for the Psoas Muscle

Pilates is an excellent way to strengthen and stretch the psoas muscle. Here are a few basic exercises to get started:

Supine Leg Slide:

Starting Position: Lie on your back with your knees bent and feet flat on the floor, arms by your sides.

Movement: Engage your core and slide one leg out along the floor until it is straight.

Return: Slide the leg back to the starting position and repeat on the other side.

Key Points: Keep your lower back stable and avoid arching. Maintain a neutral pelvis.

Single Leg Stretch:

Starting Position: Lie on your back with your knees bent and feet flat on the floor. Lift your head and shoulders off the mat, and place your hands on your shins.

Movement: Engage your core, extend one leg out straight while pulling the other knee towards your chest. Switch legs in a controlled manner.

Repetition: Continue alternating legs.

Key Points: Keep your lower back pressed into the mat. Maintain a steady rhythm and breathe evenly.

Supine Leg Circles:

Starting Position: Lie on your back with both legs extended. Lift one leg vertically towards the ceiling (you can modify this exercise and make it less loaded by keeping both knees bent)

Movement: Engage your core and externally rotate the lifted leg, making small circles from the hip joint.

Direction: Perform the circles in both directions before switching legs.

Key Points: Ensure your pelvis and spine remain stable throughout the movement. Keep the circles smooth and controlled.

Pelvic Clocks:

Starting Position: Sit on an exercise ball or chair with your feet flat on the floor, hands on your hips.

Movement: Imagine your pelvis is a clock. Gently rock it to each "hour" position, moving in a circular motion.

Repetition: Continue for 1-2 minutes.

Key Points: Maintain a smooth, controlled movement. Focus on the range of motion and keep your upper body relaxed.

By incorporating these exercises into your routine, you can maintain a healthy psoas muscle, enhance your overall mobility, and support your emotional well-being. 

Stay tuned for the next post in our series, where we'll explore the signs and symptoms of a tight psoas muscle and how to recognise them.