The psoas muscle plays a crucial role in moving, standing, and maintaining balance. Whether sitting at a desk for long hours, running, or just going about your daily life, this deep-seated muscle is constantly at work.
Tight psoas can cause discomfort, lower back pain, and a frustrating feeling of stiffness that limits mobility. If you've ever felt that nagging tension in your hips or lower back, you know how much it can interfere with everything you do—from simple tasks to workouts.
While professional treatments are available, the good news is that you don't have to rely on them. Learning how to self-massage psoas muscle is the best way to take control of your own body. We will help you with that!
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Warning: Fascia manipulation, including techniques such as fascia blasting, involves working with the connective tissues in your body. While many people find these practices beneficial, it's important to approach them with caution. We advise you to consult with a medical professional before starting any new fascia treatment, especially if you have underlying health conditions, are pregnant, or are new to these techniques. Improper use can lead to discomfort or injury. Always listen to your body, and discontinue use if you experience pain or adverse reactions. |
Self-Massage Techniques for Psoas Muscle
Let's dive into several effective self-massage techniques for the psoas muscle.
Fascia Blasting
Fascia blasting is the most effective method for addressing the psoas muscle and surrounding fascia. Our newest tool, the KOAPRO Psoas Massage Tool, is perfect for a controlled, deep tissue massage and improvement of blood flow. It's a well-known fact that better circulation leads to better healing and recovery.
It is of utmost importance to know how to use the KOAPRO fascia massage tool. First, apply light pressure along the lower abdomen and hips, focusing on the area where the psoas connect. Shift your weight in slow, up and down motions, rocking back and forth from your pelvis to your ribs.
Increase pressure as the muscle begins to release — there's no need to push through significant discomfort. Remember to avoid direct pressure on the stomach and spine.
Check out our video to learn how to massage the fascia around the psoas properly.
Tennis Ball Massage
Another highly effective self-massage technique is using a softball or tennis ball to target the psoas muscle indirectly. Lie face-down and place a tennis ball under your lower abdomen. That way, you can work through the tension in your hip flexors (such as iliopsoas muscle) and relieve tightness around the psoas.
Position the ball under one side of your abdomen, just inside your hip bone. Using gentle rocking motions, apply pressure to the area while focusing on deep breathing to relax the muscles.
Hand-Palpation Psoas Muscle Release
For those who prefer to use their hands, hand-palpation is a great method for directly massaging the psoas. This technique requires caution and precision, but it is highly effective if you are skilled.
Lie on your back with your knees bent. Using your fingers, gently press into your lower abdomen, near your hip bone. Gradually increase pressure as you palpate deeper into the muscle, but don't push too hard. As with all psoas techniques, controlled breathing is key for the muscle to relax and release.
Keep in mind that the round arches on the KOAPRO Psoas Massage Tool can help replace the hands for easier and deeper access to the needed areas. Using this tool is a way to get faster relief using less effort.
Trigger Point Therapy with Foam Roller
Foam rolling provides mild massage, with less potential than fascia blasting, but it is a feel-good technique. It can complement fascia blasting as well.
Although foam rollers don't directly target the psoas, they can be used to target tight hip flexors and fascia, which directly benefits the psoas muscle.
Put the foam roller just below your hip crease, while lying face down. Gently roll the foam roller back and forth, applying pressure to the hip flexors and glutes.
Assisted Stretch and Self-Massage Combo
Combining stretching with self-massage is a must-try option for all those who want to release the psoas and its surrounding fascia. One of the most effective stretches for the psoas is the lunge stretch. During the stretch, you can apply manual pressure.
While in a low lunge position, with one knee on the ground and the other foot in front, use your hand or the arches on the KOAPRO Psoas Massage Tool to press the area around your hip flexors.
Breathing Techniques for Psoas Release
We have already mentioned the importance of breathing during self-massage of the psoas, but we think it is important to explain a bit more.
We often take breathing for granted. Diaphragmatic breathing—deep belly breaths—can work wonders in helping the psoas muscle and the fascia around it relax.
When you pair this type of breathing with fascia blasting or other self-massage techniques, your whole massage experience will improve.
Most people do not naturally breathe diaphragmatically, so you need to learn it first. In a lying position, place one hand on your chest and the other on your belly. Inhale deeply through your nose and let your belly expand while keeping your chest as still as possible. You will feel deeper breaths and more diaphragm engagement.
In Conclusion
Start doing self-massage techniques, especially using the KOAPRO Psoas Massage Tool, and you will see significant improvements in psoas muscle tension, mobility, and overall well-being.
With KOAPRO tools, you can target fascia effectively while saving your hands and enhancing traditional massage techniques. The key to success is staying consistent. Regularly working on your psoas muscle helps release deep tension and prevents future discomfort
Frequently Asked Questions (FAQs)
How do I safely locate the psoas muscle for self-massage therapy?
Lie on your back and touch the area inside your hip bones. The psoas runs deep, so apply light pressure to the lower abdomen, just above the pelvis. It's important to avoid pressing too hard, as the muscle is located near sensitive organs.
Are there any risks of injuring the psoas muscle during self-massage?
Self-massage is generally safe, but too much pressure can cause discomfort or strain. Stop the massage and consult your doctor if you feel sharp pain or irritation.
What stretches can I pair with self-massage for better psoas relief?
Stretches like the lunge stretch or pigeon pose can relieve psoas muscle. These stretches lengthen the muscles while promoting relaxation.
How can I distinguish between psoas tightness and other hip flexor issues?
Psoas tightness often causes lower back and groin discomfort, while other hip flexor issues may be felt more directly in the hips. Tight muscle limits your ability to fully extend your legs or stand straight, whereas other flexor issues cause pain during specific movements.
References
Cherkin DC, Sherman KJ, Kahn J, Wellman R, Cook AJ, Johnson E, Erro J, Delaney K, Deyo RA. A comparison of the effects of 2 types of massage and usual care on chronic low back pain: a randomized, controlled trial. Ann Intern Med. 2011 Jul 5;155(1):1-9. doi: 10.7326/0003-4819-155-1-201107050-00002. PMID: 21727288; PMCID: PMC3570565.
Otsudo T, Mimura K, Akasaka K. Immediate effect of application of the pressure technique to the psoas major on lumbar lordosis. J Phys Ther Sci. 2018 Oct;30(10):1323-1328. doi: 10.1589/jpts.30.1323. Epub 2018 Oct 12. PMID: 30349172; PMCID: PMC6181670.
Disclaimer: KOAPRO offers a unique range of patented muscle recovery tools and wellness methodologies independently developed from decades of bioengineering, bioscience, and traditional East Asian practices. The content and products provided by KOAPRO are not associated, affiliated, endorsed, or sponsored by Ashley Diana Black International Holdings, LLC, nor related to any FasciaBlaster® products or methods. Trademarks, if mentioned, are the property of their respective owners. This information is for educational purposes only and does not constitute providing medical advice.
