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. 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 THE MUSCLE THAT’S KEY TO YOUR MOBILITY
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.
TAKE A BREAK
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If you need an easy, healthy side dish with plenty of flavor, this green
bean salad will be the perfect addition to your summer menu.
INGREDIENTS
DIRECTIONS
1. Bring a large saucepan of water to boil; cook green beans for 4–5 minutes; drain well. 2. In a blender, mix finely chopped mint and parsley with olive oil, vinegar, salt, and pepper. Blend until combined. 3. Add dressing, onion, and sesame seeds to beans. Toss together. Cool dish, then refrigerate until ready to serve.
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1 small red onion, finely chopped Small bunch of fresh mint Small bunch of flat-leaf parsley Salt and pepper, to taste
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3 cups green beans, ends trimmed
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1 teaspoon white wine vinegar 1 tablespoon olive oil 2 tablespoons sesame seeds, toasted
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Inspired by Delicious magazine.
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