Psoas release for hip flexor lengthening

This targets the deep psoas muscle to restore hip extension and reduce lumbar compression.

fascia / myofascial release · Anatomy Trains (Tom Myers) · This meets the felt state of chronic low back tension, restricted hip mobility, or anterior pelvic tilt. · 3-5 minutes per side, one to two times daily.

Why it works

The psoas muscle is a primary hip flexor that connects the lumbar spine to the femur. When chronically shortened, it pulls the lumbar vertebrae forward, increasing spinal compression and inhibiting full hip extension. This release applies sustained, gentle pressure to the psoas, engaging the mechanoreceptors within its fascial layers. This input, via the afferent nervous system, signals the brain to reduce motor neuron activity to the psoas, promoting relaxation and lengthening. The sustained pressure also encourages thixotropy in the ground substance of the fascia, reducing its viscosity and allowing greater tissue hydration and glide. This combination of neurological down-regulation and mechanical tissue change helps restore optimal resting length and reduces strain on the lower back.

How to practice

1. Lie face down on a firm surface, like a yoga mat. Place a soft ball (like a tennis ball or soft myofascial release ball) directly below your navel, slightly to one side. You

2. Lie face down on a firm surface, like a yoga mat. Place a soft ball (like a tennis ball or soft myofascial release ball) directly below your navel, slightly to one side. You