8 For Psoas Pain, Better Than a Release | How can training muscle/movement memory end groin pain? | Somatics for Tight Psoas Muscles, Iliopsoas Bursitis, Pelvic Pain


Free Your Psoas
Hanna Somatics Gold

An Efficient, Seemingly Miraculous Way
to Free Your Own Psoas Muscles
by Retraining Muscle/Movement Memory --
Without Any Stretching or Strengthening Needed

All Most People Need
with a FREE TRY-OUT and a



Can you remember sitting, standing, and walking before psoas trouble? Can you imagine moving that way, again -- or with even better agility -- comfortably? If not, you will be all the more surprised by what you accomplish with this program.

Retrain your psoas muscle/movement memory and feel pain from tight psoas muscles fade and vanish.
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, deep belly, and groin ("groin pulls", iliopsoas bursitis, iliopsoas tendinitis).

I developed this program according to reliable principles of clinical somatic education and have had few refund requests since published in 2008. Each exercise produces a specific effect -- to free you from pain, loosen and integrate your movements, and improve your standing posture and walking balance.

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

photo Tested in Myself and Others, So It Works in You (guaranteed)

Symptoms of Psoas Dysfunction

  • groin pain

  • iliopsoas bursitis/tendinitis

  • restriction moving the thigh backward

  • deep pelvic pain, on the tight side

  • deep "bellyache"

  • chronic constipation

  • twisted pelvis

If you have deep hip joint pain, a feeling like a tight wire going down your low back, and/or pain at the waistline on one side, in back, please click here for the write-up and regimen for that condition.

Faster and More Comfortably than
Stretching, Strengthening, or Manipulation

See and hear the unique approach
provided in this program.

Click on the images below to view video.


Obviously, tight psoas muscles cause a host of problems.

Not so obviously, we can't free tight psoas muscles and make them work properly by stretching, massage or manipulation of any kind. Stretching doesn't work. The reason: our brain controls our psoas muscles -- their tension, coordination, and movement; the applicable term is "muscle/movement memory." Stretch any muscle and brain conditioning makes it prone to return to its habitually tight state.

So, instead of stretching or manipulating, we change the psoas muscles from their control center -- the brain -- where muscle/movement memory lives. We don't just "release" the psoas muscles. We integrate their behavior into the rest of the movement system. Integration is the name of the game. Change the control-pattern, change function. It works far more rapidly and comfortably that "body-mechanics" type approaches. It's better than "body mechanics"; it's, "reprogramming" -- a much more efficient approach than standard, physical therapy therapeutic exercises or hands-on manipulation.

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

How to Use This Program

You do not do these exercises the way therapeutic exercises are done in physical therapy -- the exercises piled one on top of the other in a single practice session. Instead, you practice one exercise to the point of getting its result (seven practice sessions, or so), then switch to the next.

One or two practice sessions produce a feelable, functional improvement that accumulates with practice. The program consists of nine lessons of varying length.

Exercises: Video Introductions and Explanations


    Locates and Activates the Core of which The Psoas Muscles are a Part.


    Frees the Hip Joint Muscles. Removes interference from reaching the psoas muscles.


    Releases the Psoas, Hip Joint, and Trunk Muscles.


    Coordinates the Movements of Legs, Pelvis and Trunk.


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

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 Get Started for Free button, below.

To request download link, see
"Description" on receipt email

Payment begins after two weeks unless cancelled: two payments of $47.63 four weeks apart (total = $95.26).

To cancel within two weeks, return to this page and click the button below to

and pay nothing.


on DVD or as an electronic download.

FREE BONUS: Download The Five-Pointed Star -- a program that integrates you to move with better agility, walking and running.

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

Polishing/Further Integration Movements

  1. The Vertical Core

    • THE HALO

    Integrates twisting movements of the trunk with the new psoas muscle integration pattern.

    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.

  2. The Athletes' Prayer for Loose Calves

    The Athletes' Prayer for Loose Calves, this exercise, integrates body from feet to head in a standing position. It works better than a calf-stretch: feet meet the ground more squarely and securely with spring in the step that propels the knee forward, assisting the hip joint flexors and psoas, so that they stay free.

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 doing 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,


  • Your Psoas Muscles -- Healthy and Unhealthy -- and How to Get Them Healthy

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

  • [ Consultation by Telephone ]

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    The Institute for Somatic Study and Development
    Santa Fe, NM

    Lawrence Gold | Clinical Somatic Education
    Telephone 505 819-0858 |