FREE YOUR PSOAS - ALL MOST PEOPLE NEED to END PSOAS MUSCLE PAIN
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AN INTEGRATED PROGRAM
for SELF-TREATMENT of PSOAS MUSCLE PAIN

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Get out of pain through a comfortable process under your control.

Psoas muscles work in concert with all other muscle groups involved in balance -- obviously crucial for coordinated walking. Good coordination brings good balance and ease of movement. Tight psoas muscles throw off that balance, put internal drag into movement and introduce pain to the groin ("groin pulls", iliopsoas bursitis, iliopsoas tendonitis), pelvis and low back.

I have organized this program into a series of methodical lessons to free you from pain, increase your freedom of movement, and improve your balance and coordination.

Each exercise leads logically into the next; each exercise prepares you for the next exercise.

What I did for myself, you can do for yourself.

Being a professional in the field has not exempted me from my own problems. In fact, solving my own problems (when no one else had a lasting solution), has led me to develop a number of instructional self-help programs -- including this one. I had deep pelvic pain and a burning sensation at my groin, more on the right side than the left. I couldn't sleep comfortably on my stomach. Examination revealed the muscular tension, there. I explored and refined until I had an elegant way into a problem that had plagued me for years. That's this program.

SEE AND HEAR THE UNIQUE APPROACH
TAKEN IN THIS PROGRAM

OVERVIEW

The obvious approach is to free your tight psoas muscles. Not so obviously, we can't free tight psoas muscles by working on the psoas muscles, alone, nor can we effectively do so by stretching, massage or manipulation of any kind. The psoas muscles are "the walking muscles" and they work in concert with other muscles. Their tension and movement are controlled by your brain; to change how they function, we have to change how your brain controls their movement and tension, and that involves movement training, which is brain-level learning. If you try to free tight psoas muscles without retraining their neighbors, the overall movement pattern causes your psoas muscles return sooner or later to their habitual tension/movement pattern. It's like social pressure. So, we change the whole arrangement, a step at a time.

Usually, we confuse our control of our psoas muscles with control of neighboring muscles. So, as preparation, we sort things out by training our control of the easier to reach neighboring muscles, first. Then, we are in a better position to sense and learn to control our psoas muscles, which are deeper and usually harder to distinguish.

Preparatory Exercises

Exercise 1 - Locating the Center of Breathing

Psoas Muscle Pain Self-Treatment, First Step: Locate and Activate the Core of which The Psoas Muscles are a Part.

The psoas muscles cooperate with the diaphram in breathing. We find and free the center of breathing.

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Exercise 2 - Slide and Turn

Psoas Muscle Pain Self-Treatment, Second Step: Free the Hip Joint Muscles that Work With the Psoas Muscles.

Tight hip flexors (gluteus minimus and femoris rectus) and rotators (piriformis, gluteus maximus, gemelli) distort psoas muscle movements and mask tight psoas muscles, making training the psoas muscles difficult. This preparatory step opens the way for reaching the psoas muscles.

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Awakening and Integration Exercises
Now, we are in a position to address the psoas muscles directly. First step: Free them from habitual tension that persists even when at rest. Second step: Integrate the psoas muscles at their new level of freedom with the other muscles in the movement patterns of which they are a part.
Exercise 3: Walking into the Floor Psoas Muscle Pain Self-Treatment, Third Step: Integrate the hip joint muscles, the psoas muscles, and the trunk muscles. The iliopsoas muscles are the most central walking muscles that connect the trunk to the legs.		Exercise 4: Four-Way Walking Integration Psoas Muscle Pain Self-Treatment, Fourth Step: Coordinate the movements of legs, pelvis and trunk in the walking pattern. We put the connection between legs, pelvis and trunk (mediated by the psoas muscles) into forward/back and side-to-side motions.
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Polishing Exercises Finally, we polish or more finely coordinate your movements in the upright position under the effect of gravity, adding further fluidity to your movements.
Exercises 5-7: The Vertical Core Psoas Muscle Pain Self-Treatment, Fifth Step: Integrate psoas muscle movements with twisting movements of the trunk. A healthy saunter (leisurely walking pattern) involves balanced twisting movements among abdomen (waist), thorax (ribs), and head (neck). We develop free twisting movements at all three levels and then put them together.		Exercise 8: The Athletes' Prayer for Loose Calves Psoas Muscle Pain Self-Treatment, Sixth Step: Integrate whole-body walking coordination through the core in a standing position. The psoas muscles do their job under the effect of gravity (standing, walking, running). The feet help the psoas muscles by propelling the legs forward via "spring in the step". This movement integrates everything that has gone, before, and improves lower-leg-and-foot movements.