Physical Therapy

Best way to release and stretch the psoas?

Effective techniques for releasing and stretching the psoas

What is the best way to stretch and release a psoas? I will show you two ways. First one is you're gonna make sure that your back is supported by a table or a bed, whatever you're laying on, and you're gonna let your leg dangle while also supporting your pelvis. So I don't like to just dangle my whole bottom half off. I still want to support my SI joint and let it dangle and just hold it there for about three minutes. And then if I don't have a myofascial release therapist around, I will use a four inch ball and place it directly on the skin. Very important. And you're going to lay directly on it and then just think about letting go and breathe. The longer the better.

To stretch and release a psoas, make sure that your back is supported while letting your leg dangle while also supporting your pelvis. If you don't have a myofascial release therapist around, use a four inch ball and place it directly on the skin and lay directly on it while breathing and letting go for three minutes.

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The best way to stretch and release the psoas is by using two methods. Firstly, ensure that your back is supported by a table or bed while letting your leg dangle and supporting your pelvis. This prevents the entire lower body from dangling and instead focuses on supporting the SI joint. Hold this position for approximately three minutes. If a myofascial release therapist is unavailable, you can use a four-inch ball directly on the skin. Lie on the ball, relax, and focus on deep breathing. The longer you can maintain this position, the better.

How do you know if you should see a pelvic health specialist?

Unlocking the Secrets of Pelvic Health Specialists

You can see a pelvic floor therapist, which can be a PT or an OT. It's not just for people who are planning on having a baby or just had a baby. It can also be for somebody who is having a gender-affirming surgery or they have some pelvic organ prolapse, or maybe they have tailbone pain after falling, or pelvic pain with intimacy. Maybe you have a diastasis recti, which is a separation of these abdominal muscles, or maybe you have endometriosis, ovarian cysts, hernias. Maybe you just have a little bit of leakage when you laugh or sneeze and somebody said, that's normal. But let me tell you, that is not normal. Normal and common are not the same, and you don't have to live with that.

Pelvic floor physical therapy is not just for pregnancy-related issues. It can help people with many different conditions, such as gender-affirming surgery, pelvic organ prolapse, tailbone pain, pelvic pain with intimacy, diastasis recti, endometriosis, ovarian cysts, hernias, and urinary leakage.

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You should consider seeing a pelvic health specialist, which can be a physical therapist (PT) or an occupational therapist (OT), in various situations. It's not limited to individuals planning on having a baby or who have recently given birth. Seeing a pelvic floor therapist can benefit those undergoing gender-affirming surgery, experiencing pelvic organ prolapse, dealing with tailbone pain after a fall, facing pelvic pain during intimacy, having diastasis recti (abdominal muscle separation), or managing conditions such as endometriosis, ovarian cysts, or hernias. Even if you only experience slight leakage when laughing or sneezing, it's essential to know that this is not normal, although it is common. You don't have to accept it as a part of your life.

What advice would you give to someone who has just been diagnosed with hyper mobility?

Finding support: Coping with a hypermobility diagnosis

If you just found out that you have hypermobility spectrum disorder or hypermobile Ehlers-Danlos syndrome, first I want to say, don't let this label define who you are. But on the same token, it can be really beneficial to find a support group in your community, some peers that have had maybe some similar experiences as you medically. This can prevent you from having to reinvent the wheel and find a provider that is familiar with a condition that isn't all that common. So support groups, they can really help you find someone that really gets it. So I hope that helps. Thanks.

If you've recently been diagnosed with hypermobility spectrum disorder or hypermobile Ehlers-Danlos syndrome, find a support group in your community that can help you get connected to a provider familiar with the condition.

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If you've recently been diagnosed with hypermobility spectrum disorder or hypermobile Ehlers-Danlos syndrome, my advice is twofold. Firstly, remember that this diagnosis doesn't define who you are as a person. However, it can be valuable to seek out a support group in your community where you can connect with peers who have had similar experiences medically. This can save you from having to navigate everything on your own and help you find healthcare providers who are knowledgeable about your condition, which may not be very common. Support groups provide a space where you can find understanding and support from people who truly get it. I hope this advice proves helpful to you. Thank you.

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Occupational Therapist specializing in Pelvic Health

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

Jamie Bomtempo,OT