All About The Psoas Part 3 Manual Release Techniques
All About The Psoas Part 3 – Manual Release Techniques
This is the third and final article in my series, All About The Psoas.
I saved this for last because Psoas release can be painful and should be done gently. I personally like doing this type of work myself, rather than outsourcing it to a therapist.
However once upon a time-
I loved running and cycling, activities which shorten the psoas. One day I found myself in Harlem on the massage table of someone I’d never met, who came highly recommended by a fellow runner.
As he worked his way through my legs and feet, he asked, ‘have you ever had your psoas worked on?’ I didn’t know what a psoas was, but I was game.
“It might be uncomfortable. I have to move your intestines to the side to get to it.”
What followed felt like an exploration of my innermost body – my guts – with the pinpointed instrument of fingertips. It was not painful, but I have a very high pain tolerance except in my hands, and I felt a good release from the work. I stepped off the massage table 2 hours later and felt like a new person.
I share this anecdote to say that psoas release, done yourself or by a therapist, is very deep work. If it’s your first time exploring this part of your body, start with the exercises in Article 2.
Psoas Manual Release Techniques-Intermediate and Advanced
These are tools I have used throughout the years. They are listed from most gentle to most intense sensation.
Yamuna Black Ball – Come into a Sphinx Pose on your belly and place one ball to the inside of your pelvic bone. Breathe. Surrender your weight around the ball. If comfortable here, lower your arms into Crocodile. Breathe for 1-3 minutes. Do the other side.
Alpha Ball – Same directions as Yamuna Black ball; this ball is much firmer.
Theracane – Lay on your back on a mat or carpet. Knees bent. Socked feet off the mat on wood or linoleum. Place the middle stick nodule in the psoas area; press down slightly to create gentle, sustained pressure. Extend your leg slowly, sliding your heel away on the floor until your leg is extended, foot flexed. [Video demo except I would use one of the shorter protrusions and hold the Theracane horizontally, like pic below.]
Pso-Rite – You may find this tool in Physical Therapy offices. In my observation, it’s rarely used. Approach gently. Lay in a prone position, pelvis area draped on the two ridges.
Thrival Deep Tissue Pro – this is a more sophisticated take on the Pso-Rite. The ridges are adjustable width and you can place them to face inwards or outwards. Same protocol as the Pso-Rite. I like this tool a lot, and use it and the two types of Balls the most, occasionally the Theracane technique. ** Note, Thrival has come out with new iterations on their original product since I bought mine in 2021. All of these look good depending on what you want.
If you need further instruction on anything discussed, feel free to contact me here.
Happy Releasing,
Catherine
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Catherine Tingey
Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
About the Author
Catherine Tingey+ Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
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