So, if you’re having any sort of lower back pain or any problems with your lower back you're almost guaranteed that your psaos muscle is going to be tight. When you go and see a lot of therapists, depending of who you see, a lot of good therapists will go straight for the psoas muscles to help it release when your having lower back problems, hamstring problems but unless you see a therapist there is no other way for you to release this psoas muscle unless your using a Bula Ball or something of that nature.
And your psoas for those people who probably don't know a lot of us don't, if you go to your hip bone and come in two inches and that’s where your psoas muscle is. The psoas is one of those muscles that refers pain, so if this psoas muscle is tight you won't feel it here in the abdominal area where its located but it comes around and attaches to your lower back, so when that’s tight its putting pressure onto your lower back and its causing a lot of problems. So this is a muscle that you should all get very familiar with and try to release it.
What we're going to do now is we're going to go down onto the ground and I'm going to show you how to release the psoas muscle using your Bula Ball. So we're on the ground we've got the 7" inch Bula Ball you can release your psoas with both the 7" inch and 5" inch Bula Ball. I prefer to use the 7' inch and I like to pump it up nice and hard just because I have a bigger frame but I switch them out so it really doesn't matter, what ever is most comfortable for you. So, what we're going to do is roll around using a ball to get that into the psoas muscle, so rest your weight up on your elbows, roll around until you find it, the most sensitive area that will be the greater trigger point to help it release that muscle. Once you’re in position draw the navel into the spine engage the core, you now and help use the ball to push up into the psoas and get a bigger release. So now, once I’m in position core engaged I’m resting my weight on my elbows, if I want more, if I need some pressure I can push down and put more weight onto the psoas. Once we're their I'm going to dig my toes into the ground like a runners start and with the exhale I'm going to push my heel back like I’m going to touch the wall, so sorry on the inhale so we'll go inhale, exhale, pump it down so I'm pumping that leg. Inhale, exhale, inhale, exhale. As the muscle starts to release if you want to just roll left or right until you get back on it again, get yourself situated. If you don't feel like you want to pump that leg you don't have too. It might be enough just with your own body weight sitting there, so do what’s comfortable for you.
Once you've done that left side you now take your ball out put it across to the right side; you should always be trying to work things evenly. So, again I'll come around I'll find the most sensitive spot where the trigger point is, where the psoas is just above the hip flexor get myself situated draw in the navel engage the core and on the inhale just pump that leg. While your pumping that leg don't forget to consistently draw the navel into the spine. Now if you’re having back problems this muscle us definitely tight, if we can back that muscle off and release it your going to get some relief in your lower back and if we combine it with the other movements, releasing the hamstring, the quad and the glutes your going to be well on your way.