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INSIDE THIS ISSUE From the Desk of Mark PAGE 1 Talk to Your Teen About Cellphone Use PAGE 1 How to Get Your Dog to Stop Barking PAGE 2 Prepare Your Kids for School PAGE 3 Take a Break! PAGE 3 Green Bean and Sesame Salad PAGE 3 Why You Should Get to Know Your Psoas PAGE 4 If you’re not on close terms with your psoas, it’s time to get familiar. This muscle, pronounced “so-as,” is a key player in your core and comprises the group of muscles called hip flexors. As the only muscle group that connects your spine to your legs, the psoas has a big effect on mobility and posture. Psoas imbalances can contribute to back and hip pain because the muscles in these areas get overused to compensate. Imbalances are usually caused by short and tight or weak and overstretched psoas muscles. Activities that compress your hips, such as sitting, excessive running or walking, and excessive sit ups, can shorten your psoas and even lead to weakness. If your psoas muscles are short and tight, you may benefit from stretching and lengthening exercises. If the muscles are weak and overstretched, they may require strengthening movements. Here are a few ways to begin addressing imbalances.
What’s at the Core of Your Back or Knee Pain? The Muscle That’s Key to Your Mobility
TRY THE CONSTRUCTIVE REST POSITION.
This neutral position can help release tension in your psoas. Lay on your back with your knees bent and heels on the floor, and set your feet hip-width apart at a comfortable distance from your buttocks. Don’t force your back to the floor, but simply rest your hands on your belly and let gravity do the work. Try this rest position for 10 minutes a day. SUPPORT YOUR SEAT. Sitting for long periods of time can compress and shorten the psoas. To decrease this effect, take regular breaks to get up and move, and practice good posture. If you’re going on a road trip, consider sitting with a rolled-up towel under your sitting bones, which can release pressure on the psoas.
GET A MASSAGE.
Here’s permission to treat yourself. Because of where the psoas is located, it can be difficult to stimulate, and a certified massage therapist will know how to access it. Regular massages can help with circulation and may improve function. CONSULT A PHYSICAL THERAPIST. If you’re experiencing pain in the lower back, hips, or knees, an imbalanced psoas may be to blame. A licensed physical therapist can recommend appropriate stretching or strengthening exercises depending on what’s right for your body.
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