Do you dread therapy? Here's a self-relief program
that gets the job done effectively and comfortably.

Free Your Psoas
An Easier, Seemingly Miraculous Way to Free Your Own Psoas Muscles

with a FREE TRY-OUT and a

If you're already pain-free, these exercises will give you superior agility.



Lawrence Gold on

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CLICK: I'll try it.

Somatic education exercises: They're for your comfort.

Durable Results Beyond Release and Symptomatic Relief


Get out of pain faster through a comfortable process under your control.
Psoas muscles work in concert with all other muscle groups involved in balance -- necessary for easy walking. Good coordination makes for easy movement. Tight psoas muscles put a drag on movement, make your legs feel heavier, and cause pain in the pelvis, low back, and groin ("groin pulls", iliopsoas bursitis, iliopsoas tendinitis) .

I have organized this program into methodical lessons to free you from pain, loosen your movements, and improve your balance.

Each exercise leads prepares you for the next; the exercises fit together like a jigsaw puzzle.

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

Even being a professional in the field, I've had my own problems. In fact, solving my own problems (when no one else had a solution), has led me to develop a number of self-relief 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 front. Examination revealed the tension in my psoas tendon, at the groin, more the right than the left. I explored and refined patterns of muscle/movement memory training until I had an elegant way back to comfortable movement. That's this program.



Obviously, we need to free your tight psoas muscles and make them cooperative in movement, again.

Not so obviously, we can't free tight psoas muscles and make them more cooperative by working on the psoas muscles, alone, nor can we effectively do so by stretching, massage or manipulation of any kind. Instead, I offer an easier way to recognize, release and reverse psoas muscle pain.

As with all muscles, our brain controls our psoas muscles -- their tension, coordination, and movement; the applicable term is "muscle/movement memory." To reverse psoas muscle pain, we have to change the controlling muscle/movement memory. That involves movement training, so that moving well is as automatic as moving poorly once was.

Our psoas muscles are "our central walking muscles" and they work in concert with other muscles. 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 peer pressure to stay the same, when you're changing. So, we change the whole arrangement, a step at a time, with the lessons shown below.

Usually, we confuse our control of our psoas muscles with control of neighboring, surface muscles. So, as preparation, we sort things out by improving our control of the easier to reach, neighboring muscles, first. Then, we are in a better position to improve control of our psoas muscles, which are deeper, core muscles. After we improve our control of our psoas muscles, we integrate their movements with other muscles involved in walking and balance.

Old muscle/movement memory, OFF. New muscle/movement memory, ON.

Preparatory Exercises

What you see, below, are introductions
to each of the lessons (not full instruction).

Exercise 1 - Locating the Center of Breathing

Psoas Muscle Pain Self-Relief, 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.

Exercise 2 - Slide and Turn

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

Tight hip flexors and rotators of the thigh get confused with psoas muscle movements and complicate training the psoas muscles. This preparatory step clears the way for reaching the psoas muscles in a later exercise.


1. Get started with a FREE, no-time-limit tryout.

Click this link to email your request to download Lesson 2.

    (Expect distinct changes by the third day, more improvements with the later exercises.)

2. Download the whole program for a FREE two-week tryout period (enough for Lessons 1 & 2, if you are diligent).

Click the button, below.

If, after two weeks, you want to continue, I'll automatically levy two payments of $47.63 two weeks apart (total = $95.26).

If not satisfied with your results, return to this page within two weeks of Getting Started for Free and click the button below to

and pay nothing.

-- OR --

on DVD or as an electronic download.

The proof of the 'pudding' is in the 'eating'.

5 'R's to Getting Pain Free

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-Relief, Third Step: Integrate the hip joint muscles, the psoas muscles, and the trunk muscles.

We wake up the iliopsoas muscles in movements similar to walking and start the process of integration.

Exercise 4: Four-Way Walking Integration

Psoas Muscle Pain Self-Relief, Fourth Step: Coordinate the movements of legs, pelvis and trunk in the walking pattern.

We connect legs, pelvis and trunk through the psoas muscles in forward/back and side-to-side motions that correct pelvic movement and position.



Polishing Exercises

Finally, we use core integration and upright movements, so that gravity induces higher integration, better fluidity, and stability of balance.

Exercises 5-7: The Vertical Core

Psoas Muscle Pain Self-Relief, 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-Relief, 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 (sitting, standing, walking, running). The feet help the psoas muscles by propelling the legs forward via "spring in the step". This movement improves lower-leg-and-foot movements and further integrates everything that has gone, before.

photo of Jeanie Tillman

Jeanie Tillman
6/6/2011 7:44 PM

I have had body pain for years. The most agitated area seemed to be my lower back and right hip. My right hip area was basically drawn up and tight. I've tried different things over the years (going to a chiropractor more often than anything). I would get adjusted, feel better and then start the road to decline on as soon as the second or third day after adjustment. I ordered a DVD exercise from this site for the hip area. photo of Jeanie TillmanAfter the first lesson I could feel a difference, later on I felt a muscle in my groin/stomach area release, and my right hip relax to a large degree. After each lesson, I felt better and better. The greatest thing I noticed is that, instead of feeling better and then my body starting to decline, my body did not start the decline phase. Not everything is perfect yet with me, but the areas that released stayed that way. I even feel a difference in other areas of my body like my back, neck, legs. I still want to get more lessons/DVD from the Lawrence Gold site for my back and neck. The lessons to take a bit of trial and error to understand the moves. It can be frustrating, but stick with it because it will be worth it when you're feeling better. I can't remember a time when my was feeling this good...

1/3/2010 2:38 PM
Re: update: Hanna Somatics Gold -- Free Yourself from Back Pain AND Free your Psoas

Lawrence: I started the exercises last Sunday, and am ready to go onto to the second one, Slide and Turn. My massage therapist brought this muscle to my attention, and your wesbite came up in relation to the psoas (memebers of my family have never heard of this muscle!)

I can already feel a difference, and look forward to my MT being able to feel a difference as well. I'm working with this in relation to spasming rectal and sphincter muscles (proctalgia fugax) and it is helping me loosen up. Thank you so much!

Laurie Adler (yes, you may quote me!)

photos of Thomas Lanier

2/23/2010 6:20 AM
Thomas Lanier wrote:


I found your youtube video "Free Your Psoas: Slide & Turn, INTRO - Psoas Muscle Pain Self-Relief" amazingly effective. A little backgroud: I have had tightness and pain for many years (I'm 35) for which I have taken personal responsibility to alieviate through self awarness and excercise. Thus I was brought to your video. I grew up with tension in my house, and have found myself stuck in "fight or flight" ever since.

Upon doing this simple exercise, my normally painful and tight right gluteals and psoas were instantly more mobile. I have tried for 20 years to get that effect to no avail. I then took a 3 hour walk around Tokyo (where I live currently) and I immediately noticed that I walked with a more upright posture. My torso was not bent forward, but erect, and my hips stayed forward throughout my stride. The next morning, my gluteals on both sides, sacrum, and psoas were quite sore, so I know something changed.

I have studied alot of anatomy and methodology for helping myself. And, I have found alot or misinformation and snake oil. Your video was effective.

photos of Thomas Lanier 6/23/2010 5:24 PM
Thomas Lanier wrote:

Hi, Ive been donig the psoas exercises and my back is soooooooo much improved. Thanks. My biking and hiking is much better, and I don't get back aches or pinches anymore.

Yesterday and today I completed a few more of the psoas exercises, which opened me up considerably. I am impressed. The halo this afternoon was a near euphoric release.

Thanks, Thomas

photo of Andrew Seymour 4/27/2010 7:22 AM, Andrew Seymour wrote:

Hello Dr. Gold,

[NOTE from Lawrence Gold: I am not a doctor, though some people presume that I am; I am a somatic educator. These feedback messages are presented as received, including typographical errors.]

photo of Andrew Seymour I didnt anticipate such a long email, please just respond whenever you have the time. I have been working with your "Freeing the Psoas" program for about 6 weeks now and have to tell you it really has done wonders. It has really opened up the groin muscles and is way more effective than the stretching I was doing months ago. The help with yoga and pilates was marginal compared to this.

An unintended result of this program was a realignment of my right foot. 10 years ago I almost shattered my right kneecap as a result of a snowboarding injury. It has always splayed far to the right (likely contributing to the achilles tendinitis on my right foot). It is easy to spot in photos. Without being conscious of it, it has significantly realigned to its natural straight position (although it still feels a bit "unnatural" and I am having to remind myself this is how I should walk. So I wanted to say thanks and this program is well suited for my needs.

Andrew Seymour



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For a more complete explanation of psoas muscle pain and
the "behind the scenes workings" of this program of psoas muscle pain self-relief,


  • An Essential (and easily understandable) Understanding of the Psoas

  • The Psoas Muscles, Psoas Stretches, and Abdominal Exercises for Back Pain

  • [ Consultation by Telephone ]

    The Institute for Somatic Study and Development
    Santa Fe, NM

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