Embrace The Psoas: The Important Pilates Muscle

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Our good chiropractor friend has an interesting test to evaluate a Pilates instructor. She says to “ask them about the psoas (pronounced so-as) muscle”. If the instructor has a blank stare on their face, run the other way.

While this is somewhat comical, it underlies the importance of this muscle in the body. Technically called the Iliopsoas, it comprises of two muscles; the psoas and the iliacus. The psoas originates on the vertebral bodies of the spine T12 to L5 and joins with the iliacus which arises inside the hip bone. They both continue downward and insert on the upper inner thigh.

The iliopsoas is involved in 3 movements at the hip joint;

  1. The leg can be lifted (flexed) toward the trunk.

  2. The trunk can be lifted (flexed) toward the leg

  3. The leg and trunk can move toward each other simultaneously

Because of its role as a hip flexor, it’s involved in every step you take and every forward motion of the trunk.

When this muscle is weak, it will not provide the all important elements of stabilizing the spine while walking, running or exercising. When this muscle is too tight, it will cause the hip complex to be out of alignment resulting in a postural fault called lordosis (excessive curvature of the lumbar spine). When this muscle is working perfectly, you will walk with grace, feel taller and be more stable in the hip area.

 
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So how do you know if you have a psoas problem? Usually it shows up as lower back pain or fatigue/tightness in the hips while walking.

The solution is to train the psoas properly doing a series of specific movements that simultaneously lengthen, strengthen and re-educate the muscle. This involves precise hip movements that work the muscle in every plane from origin to insertion… In other words, do Pilates!

So next time you’re at the studio or in your next virtual class, ask your instructor… “can you tell me about the psoas”? We trust they will not only tell you about this important muscle, but train you to work it properly for optimum health and wellness.

 
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