The Psoas Muscle is the deepest and one of the most important (although considered mysterious) muscles in the body. Prounonced “so as”, it runs from the lower spine down to the top of the thigh bone. As the main connecting muscle, the Psoas is fundamental to movement and is vital for good alignment and structure, balance, full muscular range of motion, and correct joint rotation. Is it any wonder that it needs to be kept healthy?
When the Psoas contracts, the thigh and the torso are pulled towards each other. Without the Psoas, you wouldn’t be able to do any movement that requires the top and bottom of the body. For example, you couldn’t walk, sit, bend over, run, climb, etc.
The Psoas greatly affects your posture and helps stabilize your spine, so when the muscle is tight or overstretched, you will likely suffer from lower back or pelvic pain. Because we tighten our Psoas under stress, we can also experience sacroiliac pain, sciatica, degeneration of the hip, knee pain, gait issues, and even infertility. And if that’s not enough, it has a negative effect on our immune system.
According to Anthony Korahais, author of Flowing Zen, in some traditions, the Psoas is called the “muscle of the soul”. It not only links the upper and lower body, but provides a “two-way link to the central nervous system”. Emotionally, the Psoas affects our sympathetic system as related to our fight or flight response.
Never heard of it? Not many have, but here are some facts and functions regarding the Psoas Muscle:
It’s about 16 inches long and is made up of Psoas minor and major.
It is the the only muscle connecting the legs and the lower spine.
It controls the function and movement of the hip-joint, the hip flexor and our ability to squat.
Assists in creating the very important neutral pelvis alignment
Supports the organs in the pelvic and abdominal cavities.
Is involved in taking a full, deep breath.
By now, you see how important it is that the Psoas muscle stays healthy. Here’s where Tai Chi and/or Qigong come into play. Tai Chi and Qigong help develop body awareness and proper alignment which in turn helps develop sensitivity and awareness of the Psoas muscle. This awareness is one of the keys to improving both physical and emotional health.
Instructors often ask students to drop their tailbone in order to reduce any pelvic tilt (whether forward or backward). I like to use the analogy of the pelvis as a bowl full of water, tilting either way causes the water to spill out of the bowl. A neutral spine means the lower back is relaxed and the tailbone is lengthened and down. You can also think of this bringing the Dantian towards Mingmen.
In order to achieve a neutral spine, the Psoas muscle needs to work with the “glutes, hamstrings, lower back and abdominal muscles along with the connective tissue, ligament, tendons and fascia”. Together they work to straighten and stabilize the spine in order for the Psoas to do its job. And let’s not forget opening the Kua in order to keep the vertebrae properly aligned.Because the Psoas muscle stabilizes the spine (and affects posture), when it is tight, many different pains occur in the body. One common example is pain in the lumbar spine if it become overly flattened or curved. Another is limited hip extension along with pain and/or discomfort.
Obviously, stabilization of the spine is imperative when practicing the martial aspects of Tai Chi. The Psoas is a key muscle when it comes to developing whole-body connected power through a neutral spine. When the Psoas is tight, overstretched, or overused, it is difficult to transfer the power from the ground up into the upper body. Unfortunately, if that occurs, pain and or injury is likely.
Let’s talk a bit about breathing. Correct breathing affects our entire body and our health. Surprisingly, the Psoas muscle (via tendons and fascia),has a direct connection to our diaphragm. When we are stressed or angry, either chronically or for long periods of time, our breathing changes and will cause the Psoas to become contracted, shortened, and tense. Once the Psoas is tight, you may find yourself outwardly flaring your ribs and overarching your spine. The result is a decrease in lung capacity, poor alignment, shallow breathing, and reduced oxygen. In addition this can lead to low back pain, malaise, and possibly digestive issues. This can also cause anxiety, stress and fearfulness. The unfortunate result will be a poorly functioning body and body systems.
Tai Chi and/or Qigong have a positive impact on posture, level of stress, and flexibility of the Psaos through diaphragmatic breathing. Deepening and lengthening our breaths will train the body (and Psoas) to relax.
You may wonder what else might cause Psoas problems. According to a 2021 study, prolonged sitting is one culprit. Other causes can even be as simple as our posture (both sitting and walking), tight or improper fitting shoes, tight and uncomfortable pants, and even excessive “muscular effort” such as improper or excessive abdominal exercises.
Once the Psoas get bound up, tight,overstretched, etc., it is difficult to release. Regularly practicing deep, diaphragmatic breathing, even if it is just for a couple of minutes, will help release tension in our Psoas. Once the tension is released, any anxiety, stress, and pain caused by the muscle tightness, will release as well.
While Tai Chi and Qigong breathing and exercises help, you may require physical therapy and myofascial exercises. Getting the Psoas to release may also release some “psycho-emotional blockages” as well.
It is beyond the scope of this blog to cover all the different ways to release the Psoas or the negative affects of a tight or overstretched Psoas.
In the next blog, we will look at the importance of a neutral spine and the muscle relaxation required to attain it. In the meantime, relax and don’t get “bound up”!
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