Aimee Lake, DPT
Psoas constructive rest is a way of lengthening or stretching the psoas muscle. Lengthening this muscle can be helpful for several reasons.
The psoas is a very important muscle in the body. It is a long muscle that is often overlooked during stretching routines because it exists mainly within our abdomen. It is the primary muscle connection between the spine and the legs.
The two psoas muscles (right and left) attach to the front sides of each of the vertebrae bones in the low back. At their top end these muscles also attach to the lowest rib and connect into the diaphragm (our big breathing muscle) at that spot. At their lower end the muscles cross through the pelvis and connect near the tops of the femurs (leg bones). They are the only muscles that attache to the spine at one end and the leg on the other; other muscles attach between the spine and pelvis or between the pelvis and the leg.
One reason it is important to maintain the length of the psoas is that most of the large nerves that come out of our low back spine have to run through this muscle. These are the nerves to our internal organs, pelvic organs, and many of the major nerves to our legs. If there is tension in the area these nerves can be compressed as they travel through the muscles. Because of this, a tight psoas can cause seemingly unrelated symptoms including: back pain, leg pain, hip pain, bladder pain, pelvic pain, and digestive issues. It can also contribute to PMS symptoms.
Tension in the psoas may be related to fight or flight stress in our lives. This is the stress that occurs when a car runs a red light and almost hits you in the intersection or when you’re running late and barely catch the bus or when your boss berates you for something that wasn’t under your control. Animals will often discharge stressful energy from their bodies by shaking. Picture the poor dog shaking in the bathtub during 4th of July fireworks. We also undergo physically stressful situations on a daily basis but we don’t tend to shake. All of that energy has to be housed somewhere and the psoas is a common place to hold that internal tension. Maintaining a flexible psoas can help us manage internal stress more effectively.
The psoas can become short and tight from excessive time spend sitting. It will shorten if a person sleeps on their side because of how the legs are positioned. And it can become tight if it is used as a primary stabilizing muscle for the spine. Generally the back and stomach muscles are responsible for stabilizing the spine and trunk. However if these muscles are weak or inhibited, the psoas can help stabilize the spine because it has attachment points to all of the lumbar spine vertebrae.
So keeping the psoas long and flexible is very important. How does one stretch this muscle since it lives in the core behind the intestines and kidneys? It’s hard to reach.
This is where psoas constructive rest comes in. This technique was invented as part of the Alexander Technique, which is a method for ridding the body of extra tension. You can read more about it here. The constructive rest position places your body in such a way to passively lengthen and relax the psoas muscles.
Lay on your back with your knees bent up and heels about 12-16 inches away from your buttocks. Feet and knees should be hip width apart from each other. The position is most effective when done on a firm surface. DO NOT try to flatten your spine towards the floor. Just let it be where it wants to be. Arms can be resting on the floor or gently on your stomach. Gently breath in and out. Notice the way your head and pelvis are in contact with the ground. Try to be in this position for 5-15 minutes.
At the end when you move to get out of the position gently roll to your side to get up.
***If you find you can’t fully relax with your feet positioned this way try resting with your calf muscles up on a chair or the couch and knees bent. This is a good modification if the muscle is extremely tight or the original position just isn’t comfortable.
That’s it! In this position the psoas is released by the movement of your breath and by gravity.
**All posts and information provided within this blog are for informational and educational purposes only, and should not to be construed as medical advice or instruction. No action should be taken solely on the contents of this website. Please consult your physician or a qualified health professional on any matters regarding your health and well-being or on any opinions expressed within this website. The information provided in this blog is believed to be accurate based on the most current research and best judgment of the author. However, you as the reader must be responsible for consulting with your own health professional on matters raised within. Greenwood Physical Therapy staff authors and all guest authors on thisblog will not be heldresponsible for the actions or consequential results of any action taken by any reader.**
FAQs
An injury to the psoas muscle can take several weeks to heal. Typical recovery times range between 6 to 8 weeks. Often, people will have physical therapy, take medications, and ice the injury. Doctors recommend limited activity during the recovery period.
What position relaxes the psoas pain? ›
Sitting or moving in a safe, neutral posture is usually all you need to do to keep your psoas muscles relaxed. In general, you should try to: Keep your head above your shoulders. Hold your shoulders above your hips.
What is the most effective psoas release? ›
Releasing the Psoas
Because the psoas is a big and potentially strong muscle, you'll be able to lengthen it most effectively by stretching one side at a time in poses such as anjaneyasana (lunge pose) and virabhadrasana I (warrior pose I), where the hip of the back leg is in extension.
What aggravates the psoas muscle? ›
Psoas syndrome is a rare injury to the iliopsoas muscle, typically seen in athletes, often runners, dancers, and high jumpers. It usually results from overuse or trauma. It is frequently known as jumpers hip or dancers hip.
Is sitting bad for the psoas? ›
The psoas can become short and tight from excessive time spend sitting. It will shorten if a person sleeps on their side because of how the legs are positioned. And it can become tight if it is used as a primary stabilizing muscle for the spine.
What emotion does the psoas hold? ›
As we navigate life's ups and downs, the psoas contracts and tightens, holding onto the emotional residue of our experiences. Fight or Flight Response: The psoas is closely tied to the body's fight or flight response. When we encounter stress, whether physical or emotional, the psoas tightens as a protective mechanism.
Will psoas pain ever go away? ›
Psoas syndrome usually goes away with treatment and exercises.
What is the best sleeping position for psoas syndrome? ›
If you are able, sleep on your back with a pillow under your knees to place your body in optimum position. Stretching is straight forward enough, but foam rolling/mobilizing with a lacrosse ball can do wonders to release a tight psoas.
Is heat good for a tight psoas? ›
There are some other less-conservative ways that you can manage psoas discomfort, doctors say, like ice, heat, or a massage gun. The muscle group is so deep—with internal organs and arteries over it—that it's hard to access with most of these, but if these things feel good, then there's no harm in it.
What cut of meat is the psoas muscle? ›
The tenderloin is a long, thin muscle that runs along the spine of the cow. Called the psoas major*, it is not a weight-bearing muscle. Its connective tissue is therefore not toughened by exercise – which is why filet mignon is so succulent.
If you have to sit, make sure that your hips are in line or slightly higher than your knees. This will slightly improve the position of the psoas and help to prevent it from shortening.
What position relaxes the psoas? ›
“The dangling leg gets the benefit of being in a really comfortable position for the psoas muscle and it helps to let it relax and lengthen,” Lorring points out. “It's a good stretch to try to counteract long periods of sitting and shortening your psoas.”
Can psoas affect bowels? ›
Difficulty moving your bowels.
A tight psoas muscle can contribute to or even cause constipation. A large network of lumbar nerves and blood vessels passes through and around the psoas muscles.
What does a strained psoas feel like? ›
You might feel: Lower back pain — especially in the border between the bottom of your spine and your butt (the lumbosacral region). Stiffness or tightness in your lower back. Butt pain (pain in your buttocks).
Can you run with a psoas strain? ›
Whether you're returning from a psoas injury or dealing with chronic tightness, start back slowly. Avoid any activity that aggravates the psoas, like hill running, until the pain subsides.
How do you sleep with a psoas strain? ›
If you are able, sleep on your back with a pillow under your knees to place your body in optimum position. Stretching is straight forward enough, but foam rolling/mobilizing with a lacrosse ball can do wonders to release a tight psoas.
