This is the first psoas release that actually made me feel something 🥲 thank you! I stand on my feet all day for work and my hips and lower back take the abuse. I’ll be doing this daily
That’s crazy 20 years in sports and just now found this it’s amazing how much it hurts and how it releases the psoas.. I need to work better on this felt super hard the first time I tried. My left psoas was super tight and affected my knee nothing I did before worked. Thank you
I've been having right hip low back knee pain chronically for some months and seeing a specialized Chiro, but after my last treatment it was right back to where it's been. It was hard to get up, walk, lie on my side and very painful. I used a rolled up yoga mat as the towels didn't do much and to my great joy afterwards I walked normally!!! I've done this three times today for the first time ever and even with sitting during the day it has mostly held strong and I am still doing great. When I felt it start to lock up and hurt I just repeated the exercise.It's pretty miraculous. I would say the discomfort of resting there allowing the psoas to release is a rather creepy sensation inside😂 but so well worth it. I'm so grateful to you and that this episode came up on my feed last night. The Universe responded to my request yesterday to show me what was needed. A quick response and perfectly effective. It was so eye opening when you explained that the psoas is the connecter of the upper body to the lower body and that really was highlighted to me. I just knew this was going to work. Sending you so many thanks and blessings with lots of true Peace and Love🙏✨✌️ and thank you Universe😘
I did this and I became overwhelmed by this sense of discomfort. It was so awkward but it wasn't painful. I took several breaths, and did the stretch a couple times and I felt so much relief in my back. Thank you so much.
⚡ omg I feel so much pain and powerful pulse in my stomach when exhale. Trying to fix my left knee pain and discomfort 2 years already, no trauma. At the beginning of this problem I also suddenly got digestion problems (my bloodwork is ok, but 8 doctors could't help me with visceral pain), I hope that Psoas release will help me to return to normal life, Keep fight
@@babewhowalks I discovered that my knee pain comes from pelvic issues, muscle imbalance, different glute power weak left side, left hamstring got trigger and left behind the knee pain - you can see that trace. Since I started "rolled towel" excersizes my abdominal pain is gone completely, it took 1,5 months. Now i able to do vacuum exercise again with no pain. Also able to train and strengthen abs and obliques again - recovering my core. Fixed triggers and imbalances, and left knee pain is 80% less than before I started in January All my MRI were ok, and 8 doctors couldn't find the reason of knee pain. Well, I simply tried to release psoas, but found abdominal pain issues and fixed with this exercise :)
Oddly found myself on this video and your comment. Have knee issues and digestion issues. As well as anxiety. Otherwise extremely healthy. Crazy pulsing as well when doing it.
@@HappyChillmore check out for muscle imbalances, right pelvis position, glute activation. Training and stretching. I had different functional length of legs and left knee overcompensated. Digestion fixed - minimalist diet with fiber (fruits and vegetables), than add 1 product each 3-4 days. Find if any "allergic" for your system at this moment. Breathing exercise with towel in this video reduced my pain from 100% to 5% , after training 1 week only. So it helps so much! Very important: be free to stop communication with any people that hurt your feelings (toxic, narcissist, abusive, manipulative) Get rid of that person as soon as possible. I hope this help
I suffer from dysfunction pelvic colorectal floor now for 3 years. My therapist did all she could in my weekly therapy. I would feel relief but not for long. My psoas muscles have been given me a very hard time, the pain is unbearable and it affects my right hip and make me limp 😢 to deal with the pain and trying to do the other exercises I learned w therapist which I do on a daily basis to release-this muscle that affects your entire core. Than my you so much for teaching this technique 🙌🏼😇 I thought I was the only one going through this trauma. When you get the chance please put in your agenda how can we help our back tail bone. I also have severe pain. Thank you for showing us this great exercise.
Lucky you get relief doing this - I have to get injections to release the psoas major and iliopsoas, work with a chiropractor, and a specialized massage therapist because of a really bad accident. The psoas major is a really hard mucsle to get to - it's deep, it's strong and unforgiving. I have tools to use to get to the psoas major and iliopsoas. The psoas can cause digestive issues, contstipation, severe back pain - it pull your spine out of place, it can cause pelvic floor issues. It attches to you diaphragm and can make it difficult to breathe. Thsese muscle are no joke. They are our flight or fright muscles - you sense danger and they immediately react to get you ready to move. Great if the towel works for you
Hi Lynn. The towel is just a tool for those to use who do not have a block. The tool we use in Block Therapy is called the Block Buddy. It is made of wood (Elm) and is similar in density to our bone. For this reason it gets deep into the body and is much more effective. We have several classes dedicated to this muscle in our membership. If this interests you, the Starter Program is where you would need to start. Here is the link along with everything you get with this purchase: blocktherapy.com/starer-package-store/ Starter Program comes with: - Block Buddy - 12 classes - approximately 30 mins in length that cover the entire body - Educational videos - pdf's of all positions - Breast and Lung Health virtual intensive - Access to the free monthly classes - A 7 day free trial in the membership All of the above is yours for life, with the exception of the free trial in membership.
I would wager you have a tightness somewhere else causing the psoas to tighten to help brace your core. Make sure your and and obliques are not only strong enough for stability but very flexible
@@lynnschnekenburger7270 this sound pretty similar to what I had but I did a bunch of Zercher matches, Zercher box squats and sled pulls to fix most of it. Now it just a passively annoying pull on my statica nerves and that same kinda pull on my right psoas. This towel method pisses me off because I completely forgot about that approach. But as a kid I didn't even know what a psoas was 😂. However, for my own knowledge. Can I know of those other tools you have to get to your psoas major and iliopsoas. Also, learn doing a one arm Zercher side bends. Help releases the iliopsoas as well. I like to call them rock lee bends myself. For anyone reading this comment and watched Naruto. If you try this exercise, you will understand why I named it that IMMEDIATELY 😂
So what exactly is being done here, given that the psoas is almost entirely below that point. Is it just the pressure of having your guts squish against it?
I have been doing this off and on when I can and use a short spikey foam roll which is hard not soft, also have a softer foam roll might start using that for longer periods now 😎
Just like the below comment from JC i didnt feel any pain either. Gonna try again tmw. Can you ‘train’ the psoas muscle so as not to feel pain anymore? Does releasing it just mean that you put tension off of the muscle?
Hi there! Some people may not feel pain initially. This is usually because they are so frozen in this area. Keep trying it. As you bring in the heat you will melt the adhesions and you will start feeling in the area.
Hi, I have pain in the iliacus muscle I think. I want to be able to do the elbow lever straddle but I experience the pain on the left side. I wanted to ask if this stretch does that job or what exercises work to stretch it and degrade the pain. I would appreciate help please 🙂
Yes, doing this position can help with pain in the iliacus as well. Leaning into it on each side helps get a little deeper. Staying and holding and breathing well for at least 3 minutes is key.
Hi, yes this is completely normal and safe! This is the pulse of the aorta, and the pressure will not harm or block any necessary blood flow. It often decreases over time as more space is created in the core.
Since this problem with the psoas is caused from too much sitting-how do you suggest people sit, is there something we can do to prevent the other side from succumbing to this pain
We should be sitting so that our back is straight, shoulders back and down, with our knees bent at a 90 degree angle. If you are in front of a computer you want to have the keyboard close enough so you aren't stretching your arms out too far, and you want to adjust the monitors so that they are at eye height. Being conscious of this helps as you can correct yourself when you feel yourself slide into old habits.
What is the pain like? I dunno if I put mine in the wrong place or maybe it’s not thick enough, because I’m overweight. I rolled it up more firmly and thicker, and I feel something, but it doesn’t sound painful enough, just a weird pinch.
The pain will be unique to everyone. Some don't feel any pain because they are so frozen in that area. You would need to melt through the frozen layers of fascia to get to the pain. If you want you can try wrapping the towel around a hard covered book and see that helps.
Hi there! Initially no. You want to give your body the chance to relax into the towel. After several breaths, or whenever you are ready you can start slow movements in order to start searching for new areas of pain (restrictions) to melt through.
@@Fluidisometrics well that’s more what I meant. I have a super firm tire like roller so I was basically asking if something much harder than a towel is safe to use with that big artery in the way?
You can either use something bigger if needed, or you could try wrapping a hard covered book with the towel. That way you still get the softness of the towel, and the sturdiness from the book.
Will this help with my very painfull muscle at the front more groinrelated too? I have so much pain also in the leg and knee and it s difficult to even walk. I started all this with a low backpain. Thank you.
Hi there! Yes it will. It sounds like your body has been compensating due to whatever was causing your back pain, which in turn has turned into other issues. If you are interested in trying out Block Therapy you would begin with the Starter Program. Here is a link: blocktherapy.com/starer-package-store/ Starter Program comes with: - Block Buddy - 12 classes - approximately 30 mins in length that cover the entire body - Educational videos - pdf's of all positions - Breast and Lung Health virtual intensive - Access to the free monthly classes - A 7 day free trial in the membership All of the above is yours for life, with the exception of the free trial in membership.
My PT told me you can’t actually release a psoas from static stretching. You need to actually do active exercises to lengthen it. Stretching helps for a few hours but then it goes back to where it was.
We have a wonderful supportive Facebook group if you are interested in checking them out and see what others have to say: facebook.com/groups/1888044614779525/
I’m not quite sure if I’m feeling it right. I have the towel directly under my belly button but I feel like deep pressure in my stomach, is that where it is supposed to feel or is it more the hip areas? Thank you
Hi, good question! It sounds like you are doing the position correctly. Different people will feel this position differently. It is most common to feel this mainly in the belly, and releasing adhesions in the abdomen will help the psoas, since the psoas originates in the lower spine.
Hi Elizabeth! You can use any standard size bath towel. Fold it in half vertically, then fold in half again length wise. Then roll it up. If you want the roll to be a bit thicker, try adding a third fold in there before rolling it up. You can wrap a rubber band around it if you want, but you do not need to. As for the placement of the towel, place it on your mat horizontally, then place your belly button in the middle of the towel. Hope that help!
Hi Emily! You can either lay on your back and place the block on your belly and breathe, or, you can do the side rib positions. The first suggestion is so that you have minimal pressure, but you can watch the block rise and fall to make sure the breath is coming from the right place. The second suggestion is to help lift the rib cage to give your organs more room to thrive. Thirdly, you could try slowly getting used to this position by starting with something soft, and maybe on your bed. Maybe stay with something soft, but stay in position longer. The belly position would be so beneficial for those with endometriosis, however I understand the discomfort.
Where am I supposed to feel pain when exhaling? I feel it in my lower abdomen and stomach going up to my chest. Not sure if that might indicate some other health issue
Although most people feel pain or pressure in this area, some don't. There is no specific area one is supposed to feel pain as we are all unique. As long as you follow the breath rule you should not get hurt. The breath rule is that as long as you are breathing comfortably, everything is ok and you are feeding and healing your cells. If you are holding your breath, this is a sign you may need to lessen the intensity, or come out of position early.
Hi there! No there isn't anything wrong. Your mid-section may be so frozen that you don't feel any pain right away. Continue the practice and notice if things change as you melt through the layers.
I remember my pops had me do this with a basketball when i was a teen. Didn't warm it was gonna hurt AT ALL! Felt like my belly was a bunch of legos falling apart. 15 years later I'm watching a video on it while having a fascia issue lol....I Should've been doing this smh
On the inhalation let your belly naturally increase. This will mean pressure on the towel. Don't move your body, just the belly. As you exhale and the belly contracts you can ground at the same time.
Hi there! Yes it is. Here is a great video that explains this sensation more: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-ZQy_uyR64zY.htmlsi=iW6b9xSNT5NRRcWC
Something in my upper back popped when I tried this. I don't recall anything popping in m back that I have noticed in a very long time. I only did it once so far and so far no changes in my back pain. The only pain I felt while doing this is the constant pain in my hip and buttock that is always there no matter what I do. I don't know, maybe I wasn't doing it right.
Hi there! Perhaps some gas escaped and made the popping sound. Like a chiropractic adjustment. This position is not an instant fix to back pain. Doing it every day will help.
I’m upset. If this does in fact help me, I cannot tell. All I feel is stomach pain, not pain where one feels that the psoas is. Please help! Is this supposed to be painful in stomach opposed to where the psoas is?
Hi there! If you are feeling pain to the point where you cannot breathe comfortably you need to lessen the intensity, or come out of the position. We don't want to hurt ourselves. You may feel some discomfort to begin with. If you are talking about while you are in the position, then just exit the position. If you are still feeling pain in the stomach area, apply some heat. If you would like to join our facebook group, click on this link: facebook.com/groups/1888044614779525/ You can ask all the questions you want. You will get a response, as well as lots of support. Check it out!
You can do either, depending what is more comfortable for you. If you flex your feet have your legs lifted by your toes, you may find you're able to apply more pressure into this area.
Ok I have an interesting problem! It appears my left less dominate did will not release for instance when I do Quad stretching my right quad stretches and I feel it release with careful breathing as when I do the same to left side I feel totally inpinged. Is the possible or am I dealing with some other type of range of motion limitation?
Absolutely, sometimes a muscle is simply not ready to release because it's being held by different spots of adhesion. Start by doing work around the calves and feet on both legs, then trying the stretch again and seeing how this changes!
Try it with a rolled towel, or, if it is more presser you want, try covering a hard covered book with the towel. You could use the foam roller as a temporary measure, but no rolling.
For every video showing you to do x there’s another saying no, do y. Some channels claim it’s impossible to release through physical manipulation, it’s a brain signal thing ?
Hi there! It shouldn't be. We teach that the breath should be your guide when doing any of our blocking positions. If any position causes you to hold your breath, you need to lessen the intensity, or come out of the position early.
Hi! Yes, this certainly is. There is a lot of internal pressure in the abdomen created by the adhesions of the fascia. Pain is the signal of where the adhesions are, so this is what you are feeling in the area of the stomach. The heart beat is the pulse of the aorta - this is common and is not a bad thing. Many people find that the pulse sensation decreases over time as the core opens up.
This is definitely normal! A perfect example to explain this would be to understand cause sites vs. pain sites. I'll link a short clip here to show you exactly what this means: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-nqlKNIp71lE.htmlsi=zluXh_vyfO_JrRlC
Yes this is normal. If too painful you can either come out of position early, or lessen the intensity. Maybe try it on your bed first and see how that goes.
Yes, this could indicate that this area holds a lot of compression which has built up over time. You will notice as you work in this area that it will become less painful the longer you spend here.
thank you for the info!! One other question, if I can feel my pulse in my stomach area while doing this, does this mean I’m pressing too hard on the towel?
Sometimes no pain means your tissue is more frozen, dense and compressed. You may have to block longer in order to melt through all of those adhesions. k
Because this syndrome is mainly caused by tightness in the muscles and tendons around the hip, fascia decompression can be crucial to releasing and creating space for this joint. However, the cause sites will be all through the legs and core. Our Starter Package can get you started with the basics of full body release, and may be just what you need to notice changes.
Hi, these will be coming from the foundations of the lower body, ribcage, and arms, to be improved over time with this and other positions. For you I would recommend checking out the full Sampler Program which will introduce all of these points! blocktherapy.com/sampler-program/
The belly button should be on the middle of the towel. You will feel pressure in the belly as you lay on the towel. You should feel your body rise on the inhalation, and fall with the exhalation. You can stay up on your forearms if you need, or you can bring your upper body towards the floor. k
