How to Foam Roll Your Psoas | Foam Rolling

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Today, I want to talk to you about an incredibly important muscle in the body that often gets overlooked – the psoas. The psoas is a deep-seated muscle located in the lower lumbar region of the spine that plays a crucial role in posture, stability, and movement. When the psoas is tight or restricted, it can cause a whole host of issues ranging from lower back pain to hip dysfunction.

One of the best ways to release tension in the psoas and keep it healthy is through foam rolling. Foam rolling is a form of self-myofascial release that helps to break up adhesions and tight spots in the muscles, allowing for improved blood flow and mobility. In this video, I will guide you through the proper technique for foam rolling your psoas to help you maintain a balanced and healthy body.

Before we get started, let’s talk about some common signs that your psoas may be tight or restricted. If you experience lower back pain, hip flexor tightness, or difficulty with movements like squatting or lunging, your psoas may be the culprit. By incorporating regular foam rolling into your routine, you can help alleviate these symptoms and prevent further injury.

Now, let’s move on to the actual foam rolling technique for the psoas. You will need a foam roller and a mat or comfortable surface to lay on. Begin by lying on your stomach with the foam roller positioned under your pelvis. Keep your elbows bent and forearms on the ground for support.

Take a deep breath in and as you exhale, slowly walk your feet forward to roll the foam roller down towards your hip flexors. You may feel some discomfort or tightness as you roll over the psoas, but try to breathe through it and relax as much as possible. If you find a particularly tender spot, you can pause and gently rock side to side to help release the tension.

Continue rolling along the length of the psoas for 1-2 minutes, focusing on any areas of tightness or restriction. Be mindful not to roll directly over the bone or joint, as this can cause discomfort or damage. Remember to listen to your body and adjust the pressure as needed to ensure a comfortable yet effective release.

Once you have rolled out the psoas on one side, switch to the other side and repeat the process. It’s important to work both sides equally to maintain balance in the body and prevent any imbalances from developing. If you find that one side is significantly tighter than the other, spend extra time foam rolling that side to help restore symmetry.

After you have finished foam rolling both sides of the psoas, take a moment to rest and breathe deeply. Notice how your body feels and any changes in range of motion or discomfort. You may find that your hips feel more open and your lower back less tense after releasing the psoas with foam rolling.

Remember that consistency is key when it comes to foam rolling and maintaining a healthy psoas. Aim to foam roll your psoas 2-3 times per week, especially after intense workouts or long periods of sitting. By incorporating this simple yet effective technique into your routine, you can help prevent injury, improve mobility, and enhance overall performance.

Thank you for joining me in this foam rolling session for the psoas. I hope you found this video helpful and informative. If you have any questions or would like to see more videos on foam rolling and mobility, please leave a comment below. Together, we can keep our bodies strong, flexible, and free of pain.