Best Psoas Release for Postural Alignment

The psoas is the main muscle of postural integrity. With connections on the lumbar spine to the inner thigh, imbalances in the psoas can create disharmony between the rib cage and the pelvis, as known and unknown tensions shift the position of the hip and spine. In this video, Jill teaches you a simple assessment and strategies to calm and soothe the psoas, plus tips to maintain your new neutral.
In Savasana, use your hand to check in with the space between the lumbar spine and the floor. Grab your Coregeous Ball (or decorative pillow) and place it in the side/ front of the abdomen, over the psoas. Use the Contract/ Relax technique to wake up the psoas, iliacus. Next, roll the ball along the muscle length (4-6 minutes is recommended).
The next rollout uses the ALPHA Ball to calm and quench the quadratus lumborum, a muscle that shares fascial connections with the psoas. Recheck and begin Axial Rocks, a great exercise to activate and maintain the new position of your spine. Spend 3-5 minutes with this exercise allowing it to not only reset your spine, but lull you into a nice parasympathetic response (rest).

[@Pappaoh]

Your presentation of how things work, how the muscles and tissues are working and pulling against the skeletal structure is fantastic! Thank you.

[@lydiabowman7629]

Agreed! Thank you

[@stonecold8887]

I had a lumbago during Workout two years ago and have had huge pain. The pain is still there, not as much as in the beginning, but I feel that muscles are tight ever since. My rib cage on the left side peaks out more and also my left leg is slightly longer, which was not the case before the lumbago. I was 28 when it happened and was very fit. Now I am suffering since 2 years and tried like 100 work outs and stretches. But always get temporary Results. My rib cage always reminds me that I am not in my symmetric position, while standing, sitting, sleeping. Went to many docs, had therapy, didn't help. I will try your methods for a while, thanks for giving hope :) Regards from Germany

[@roadwarrior280]

I feel my digestive issues are connected to a strain of these muscles

[@caspers_cousin]

Exact same here

[@marcibunn]

❤thank u!

[@sunnyco6325]

OMG when you showed where the psoas attaches go the spine I can totally see this being the reason for my scoliosis! After doing the exercise just one, there was a major shift in my before/after measurements. I am anxious and looking forward to continuing these releases to see if I can get some relief in my back/spine. thank you soo much.

[@leannac2743]

I don't yet have these balls but I'm getting them asap. I too have severe scoliosis & these spots are where I have the most tension!

[@steverussell6277]

I am surprised you don't have more views for this post. very clear demonstration, well explained, a really helpful video. thanks so much!

[@kaneightysix4500]

Just tried it - I am positively shocked😮 love it 🙏

[@magorzatapikor8818]

Thank you for sharing this video. I absolutely love these massage techniques-they're the only thing that provides me with such simple and accessible relief from my lower back pain. Highlighting the importance of strengthening the muscles after the massage is incredibly valuable. Using massage balls, resistance bands, or weights has become my go-to remedy for pain relief.

[@meganm8492]

i felt immediate relief with the waist roll of the tune up ball under the quadras muscle- thank you!!!!

[@jamescalcandis1625]

THANK YOU FOR ALL YOU ARE SENSITIVELY EXPLAINING AND DEMONSTRATING. GREATLY APPRECIATED 🌈 🌅

[@emmaxeros4068]

Hi Jill! I love this. When I do it on my left side, I often feel a winded feeling when I go up near my ribs and an aching feeling closer to my hip. What would this suggest? Is it just tighter on one side? It’s on my left which is typically tighter.

[@nancynolan8114]

Are courges (sp) ball available online..thank you. Good explanations of anatomy.

[@jillmiller389]

Yes you can find through our website: www.tuneupfitness.com/coregeous-ball

[@TuneUpFitness]

Yes! We offer the inflatable Coregeous ball in two colors - our original Iris color: tuneup.fit/faPS1G and Graphite: tuneup.fit/HAAsbO

[@veenstra0003]

When I do this it shoots pain to my lower back on the same side. Is that normal?

[@shugies]

Super helpful! This helped immediately.

[@szyszak9424]

what is the size of this massage ball?

[@dogewanderlust4359]

The ball gices pain. Is it only gas or psoas ? Or something else

[@greenskynz]

thanks for the video. i also find laying on a lacrosse ball and targeting those tight area around groin quite good. actually to reach to this area i put the ball on a yoga block.

[@TuneUpFitness]

Similar concepts as us! The difference is our therapy balls are a softer material easing the body's natural bracing response and signaling safety and thus, a more relaxed approach to self-massage.

[@michellechang2538]

It felt great after this exercise with the ball .... thank you for showing to the public !

[@jillmiller389]

Thank you Michelle!!

[@cinmac3]

Is this an add for the ball ?

[@cinmac3]

I need a question answered if you are not advertising for the ball.

[@1391john]

The QL technique is so legit! Her book and balls make the absolute best gifts for family and friends!

[@michellecd4722]

Would be helpful to have demonstrations without objects most of us don't own & could do from home as is.

[@kelly33300]

She absolutely has many videos where she suggests alternate items(ie, tennis ball, stack of books, rolled towel etc)she is using something specific to yoga or her products. But many of her videos are also designed for the ppl that have purchased the individual balls or sets. I think she has literally 100s of videos from years of putting out this content. Maybe check out other similar videos she does and she'll make suggestions in some of the ones you watch.

[@songswithcam669]

immediate noticeable difference! thank you

[@narcsurvivors2445]

I couldn't find this video again for ages , I found it again this morning after waking with some particularly painful lower back to SI pain and discomfort. The ball in the lower back felt exquisite, I could feel so much tension releasing thank you so much .

[@ashleywhite3078]

This video is saving me!!

[@hubenbu]

Thank you for your generosity. 9:39 After releasing a muscle you want to strengthen it in its ideal alignment. I'm proceeding to a sandbag lifting set.

[@Mrtnt1212]

After many stretching videos with minimal results, this was the best video on achieving a release. The stretches did not help without first releasing the psoas. Thank you!

[@MADDARSI]

a lot of abdominal and stomach pressure, closure of the rib cage, short breaths. It was partly because of the hyper tense and tense psoas. Huge relief after these exercises. Thank you a thousand times

[@annemc8930]

Which thigh are you pushing into the ground?

[@suhaylnawar7232]

The extended leg

[@Ishana_Intuitive]

I have had so much benefit from your videos. Thank you from my heart.

[@kthxciao1465]

Can you recommend exercises for my 8 year old who has rib flare?

[@lyntaylor4131]

Brilliant video, thanks so much 🙏

[@kimwilliams1796]

Hi, is it normal to have one side of the psoas a lot tighter than the other? If so, should I spend more time on the tighter side?

[@L0ND0NMAN]

Just find those rather complex to execute..

[@Diana-zd5ng]

Por favor coloca legenda em português!!🥰

[@pembie7859]

Wish this was a follow along tutorial

[@jordanleonard6540]

This is super helpful.

[@PhylLondon]

Outstanding!

[@ScottYdo]

👍👍🎯

[@moneybags183]

You need the PSO-rite get in deep with it

[@luzarsacdetoro903]

Top!

[@anthonywerleman318]

this is a big package