Release Your Tight Psoas with Pandiculation | Most Effective Psoas Release

Static stretching doesn't release your tight psoas for two reasons: it triggers your stretch reflex (myotatic reflex), making your muscles tighter, and it doesn't change the messages that your nervous system is sending to your muscles to stay tight.
The psoas is a deep core muscle that does five different actions. So when your psoas is chronically tight, it can cause or contribute to many different painful conditions, like lower back pain, functional leg length discrepancy, idiopathic scoliosis, snapping hip syndrome, and more.
Learn the most effective way to release your psoas muscle: Pandiculation!
somaticmovementcenter.com/ili...

[@damonrain]

THIS WORKED LIKE A SECRET MIRACLE. (The full free video is on the website.) How is it nobody told me about this before. I've been to a PT doctor, a chiropractor, and I've done many hours of various videos and stretches, but nothing worked. I had a pelvic tilt, hip impingement, snapping hip syndrome... I haven't been able to go jogging for a couple years and I was experiencing chronic pain from just walking and being misaligned. Yeah I've come back to do the video a couple times because it seems the body has to relearn normal alignment. I will even probably pay for the full course on the website, but this full video is free and wow.

[@paulgeorge9228]

can you send me the link here?

[@sarahb3548]

I can't find the link on the website. It's just a picture of her doing it.

[@BrumCraft]

Hmm dodgy comment, there is no video on the site...

[@inajosmood]

I see the video. Link is in video description. Did try it myself though

[@tz11tz26]

Do you have an advice for these movements and how you did it?

[@SweetNonExistence]

Thank you for this. Never heard about this approach. Will start investigating this subject deeply.

[@kathysueanderson]

This is a great book. Highly recommend. Thank you for your videos.

[@A.I7I.M]

I'm very thankful to find such a new topic for me about 'a completely different aspect' of pains and how It's related 'to our habits' of mind, like 'what we do It pastes in our mind so we should come back again to our mind system' to 'rebuild this system to another healthy new 1'. Thank you very much! Liked, shared, Saved and 'SUBSCRIBED'! Greetings from Egypt!👊🔥

[@kissmissthis]

Super excited to have found your channel!!! Can’t wait to start and also read your book. Thank you!!

[@keacydebayo9365]

This really worked, still can't believe myself that something simple can solve the back tightness I was having

[@sigenah5575]

Thank you so so much for sharing this - I’ve had pain for weeks and have been to many chiropractor appointments, but this has been the only thing that truly gave pain relief. Everything feels aligned and not under constant tension all of a sudden… I can’t thank you enough

[@somaticmovementcenter]

I am so happy this helped you!!

[@mjblue84]

Love your videos. Can't wait to try this. Thank you!

I just tried the exercise and it actually feels super relaxing. Thank you!

[@johnrbrown1968]

Do you have a recommended time of day? And is it okay to do this multiple times a day? I noticed immediate relief upon trying your exercises. Thank you so much!

[@mrbelcherful]

Great video and advice. Have ordered the book off Amazon.

[@danieldahdah7431]

Great Video - Well done!

[@elliottshapiro8601]

Great class thanks

[@beatletat]

Such an amazing video I've been from doctors to months of painkillers.. Suffering from pirriformas sciatica You've saved my life ❤️❤️❤️❤️❤️❤️ thanks

[@somaticmovementcenter]

Hi Shaun, I'm so glad to hear the exercise has helped you! You can learn more exercises at somaticmovementcenter.com Sarah Warren, CCSE, RSME Somatic Movement Center [e-mail]

[@damonrain]

I did the full video. Wow. I am walking better after and without pain. Thank you for sharing this helpful info.

[@cassandrasndergaard3991]

is the video with the exercise here also ?

[@damonrain]

@@cassandrasndergaard3991 the link to the full exercise is in the video description.

[@mezzofeldenkrais6131]

So far, I'm liking what you are presenting. Psoas is one part of very vast terrain. :)

[@sazonada]

This is really great.

[@tsquared334]

Amazing!!!! NOTHING has helped my lower back pain like this has. Thank you.😃❤

[@somaticmovementcenter]

You're so welcome!!!

[@trudiethomas5407]

Thank you for message

[@irisjean-klein5866]

I am not clear on what breathing patterns goes with the third, 'lowering head and leg', part of this movement. We start with inhale, then exhale, then (now starting top lower) what? Looking at the video, it appears that one now breathes as needed (in and out)? Would be strenuous (and tensing) to lower slowly on an inhale, whereas one is out of breath after the exhaling in the prep. I would really appreciate explicit guidance. Thanks.

[@helenefidler5385]

Very helpful, feel softer in my groin, thank you. I’m trying to understand wether it’s my bad sacroiliac with hiked hips or hip joint artrosis that gives me pain, probably both. However it’s strange that I’m almost pain free some days, and in lots of pain the other day.

[@Thumos99]

I notice a difference!! Oh boy! Thank you!

[@gogogolyra1340]

Amazing. I tried doing pelvic tilts and it doesnt hurt anymore. Will see if the pain is still there after doing laundry and vacuuming.

[@Igor.I.Molchan]

Do you have clients who already receive result applying your approach?

[@brodygoalie]

I was laying sod last week and used my right leg as a tamper. Not good. I overworked those muscles. I believe the main pain which is sharp is coming from my glute muscles and periformis muscle. Hard to walk without using a cane for stability. I have iced and take Advil when pain gets very bad. Would a massage therapist help or not. Thanks for your help and guidance.

[@sejaloza6960]

Wonderful 🙏

[@sherryelliott4613]

Hi Sarah, after watching the video of the many movements the psoas affects I know this is my problem. I have been searching for answers since Feb 2021. After doing the video it seemed ok, with some noticeable mild pain I did not show previous to video. As the day went on I am now back to the pain I was experiencing a few months ago, pretty intense. It is located middle left side about an inch and a half from center of vertebrae, If I am right I would say it is at the top of the psoas accordingly to images I have looked up. I am wondering what this is telling me? Should I continue this practice it is moving in the right direction and how often?

[@frederickmatthews4259]

Please post the stretch video on KZbin so we can stream to the TV. Thank you!

[@UnStop4ble]

she wont since then less people will buy the program

[@sproutlovenotwar]

Interesting! I’ll try it out! I’m also curious as to what you think about yoga, since I feel this has helped my nervous system tremendously and has been around a while..

[@somaticmovementcenter]

I love yoga, and it has many benefits! Here is the article I wrote on it: somaticmovementcenter.com/somatics-yoga/

[@AnnaSet]

I suffer from pain at the spots where psoas major and psoas minor attach to the bones. I did this exercise (full from website in description) . I can only say that before I felt that my body weight shifted to the right, after exercise it was more centered. That’s not bad. Pain is still there and it I will try to practice everyday.

[@somaticmovementcenter]

That's great! It does take time and patience to retrain the nervous system, and the psoas can be a particularly stubborn muscle to release. You can learn more about it in this article: somaticmovementcenter.com/psoas-muscle-release-tight-psoas-muscle/

[@AnnaSet]

Thank you again for the exercises. They help me , though my problem with psoas is of the different nature. My left psoas is overstretched, and the muscles around and on the right side get tight. So I exercise to release them. After exercises my pelvis shifts back to its place. I practice every day and I feel that my posture is getting better, pain in groin and pubic areas is almost gone and pain by si joint 70% less. I used to visit manual practitioner for such correction once in 2 days. Now I can simply help myself :) This is so great to know that I can finally recover . You are amazing , 🙏🏻

[@somaticmovementcenter]

@@AnnaSet I'm so happy to hear about your progress!!

[@BriannaANANNA]

Wheres the link

[@petemerritt8811]

Thank you 🙏

[@Alice-tn5xb]

Thank you! I'll try this! I just already know that my back cannot touch the floor when I am lying down... It's too arched. What do I do?

[@ohnoao9847]

If you want results and answers this guy's awesome ✌🏻 kzbin.info/www/bejne/oZrFh4ibjaugraM

[@paulgeorge9228]

does this release iiliacus too?

[@user-fj9ro9mu2m]

If I do these exercises and then go play sports or workout, will it slow my progress of releasing the psoas for good?

[@annelohuis1]

Thanks Sarah, i have chronic pain in my entire body. It is very sensitive. If i do the scan before the excercise and then to the arch and curl for example my muscles get more thight. Is it normal? Does my brain want to prevent me from moving those parts in the correct way? Do not know where to start because every subtile movement is causing tension or pain, especially the affect my pelvis has on my neck and my neck and shoulders have on my pelvis. Thanks! Anne

[@diplod5000]

when you lie down and relax your legs are your feet pointing laterally (to the sides)?

[@annelohuis1]

@@diplod5000 yes they do. But with the right one it goes less easier. It is more tight and a little bit more inwards

[@caroleprestedge]

how would it be for you to allow your muscles to tighten up as much as they need to? I notice when I allow this they seem to find their own level and then begin to relax - its fascinating to experience this

[@annelohuis1]

@@caroleprestedge thnx! How do you do this??

[@caroleprestedge]

@@annelohuis1 i just try to let go into the sensation of tightening, breathe, trust my body to know what it needs to do and wait, without trying to change anything - sometimes if the tension gets too much i just stop it, other times I am rewarded with the tension reaching a crescendo then it begins to loosen off naturally

[@sweetvictory3100]

I need help with getting bladder to get triggered ansld empty instead of retain and cant find any help

[@evecunardyoga6362]

This approach reminds me very much of the Feldenkrais method. What is the relationship between Somatic Movement and Feldenkrais?

[@somaticmovementcenter]

Yes, Thomas Hanna was a student of Feldenkrais. You can read about the lineage of Somatic Education in this article: somaticmovementcenter.com/history-of-somatics/ I hope that helps! Sarah Warren, CCSE, RSME

[@alexaberlein7790]

any knowledge on a tight soas and digestive issues, especially constipation/ slow colon?

[@somaticmovementcenter]

Hi Alexa, A tight psoas and tight abdominals can certainly contribute to digestive issues. I recommend the exercises in the Level One Course, which work with releasing the muscles in the core of the body. However, if you haven't already, you also need to explore dietary causes of your digestive issues. Limit or eliminate all animal products (including dairy), which tend to slow down the digestive tract, and limit or eliminate processed foods. Eat a diet high in fiber, with as many whole, unprocessed foods as possible. Consider food intolerances, like gluten. Drink lots of water. I hope that helps! Sarah Warren, CCSE, RSME Somatic Movement Center [e-mail] Author of The Pain Relief Secret

[@saheraramadan7876]

Please if you made a video to these exercises I would like to know immediately Thank you

[@saheraramadan7876]

If the video available pls let me know how to have it asap

[@somaticmovementcenter]

Hi Sahera, The link to the Iliopsoas Release is in the video description above: somaticmovementcenter.com/iliopsoas-exercise/ And you can learn 40 exercises to relieve pain and release tension in my online video courses: somaticmovementcenter.com/learn-somatics-exercises/ I hope that helps to get you started! Sarah Warren, CCSE, RSME

[@joshmadonna1989]

I found this exercise very helpful Thankyou. also points out how weak I am in my core. I have cervical neck problems and shoulder issue… is this exercise still beneficial if I make the modification without lifting my neck and shoulder ? 🙏🙂

[@somaticmovementcenter]

Hi Josh, Yes, you can leave your head and shoulders on the floor. Just be sure to strongly press your lower back down into the floor the entire time as you lift and lower your leg. If your lower back is lifting up, then revert to an easier version of the movement (version 1 or 2 with the knee bent) until you can keep your lower back pressed down into the floor the entire time. I hope that helps! Sarah Warren, CCSE, RSME Somatic Movement Center

[@joshmadonna1989]

@@somaticmovementcenter great Thankyou for your reply! 🌈

[@damamada1989]

@@somaticmovementcenter pp

[@LesleyRabie]

I managed to order your book thru a friend of a friend overseas...shooo... Does the book also share all the exercises?

[@somaticmovementcenter]

Hi Lesley, The book does have links to some exercise videos, to give you a feel for the method. If you want to learn more exercises, you can do so in my online courses. I hope you enjoy the book, and let me know if you have any other questions! Sarah Warren, CCSE, RSME Somatic Movement Center [e-mail] Author of The Pain Relief Secret

[@LesleyRabie]

@Somatic Movement Center hi Sarah, yes, ive signed up to the courses. Still on level one! Im loving it so far. Thx you xx

[@zholud]

@@LesleyRabieSo, how are you doing four months later? Did you get rid of your pain?

[@Hikmetkarademir]

My hip flexors and psoas on right side have been very tight last 12 years and no exercises could help so far, I have wachetd 6000 Videos but nothing helped me so far.

[@Light_activator1111]

Wow!! It works!!! 🎉🎉🎉 thank you

[@diplod5000]

@Damaris Avitia Did you have back pain ? What on a scale 1-10 How many times a day did you do the exercise and after how many days youve noticed a reduction in pain? Please reply. Its valuable information!

[@emilymarx5551]

🌲🌷Hi Sarah, 1 question: where can I buy the large “mat” that you’re lying on ? Thank you, for the great Exercise and for your wonderful book It just arrived today and I actually bought it for my daughter who’s injured her back. She has tried a number of things to help her back to no avail. But, after I heard your soothing clear voice explain the exercise I knew I was on the right page and that Somatic‘s will help my daughter ! I really want to thank you so much for giving us the secret to pain relief via your book and I just signed up for both courses for her. we’re excited to take this new path and reclaiming her life and mine too ! 🌷

[@Lovebug927]

Can this cause a tight pelvic floor also? I’ve been dealing with pelvic floor dysfunction for almost a year now, I got my left side to relax but I still have tension and pain and spasms on my right side still. It’s traveled up to my stomach, oblique area, back, hips, butt, thighs and legs I also have tension in my chest to where I can’t breath on that side!! Very painful! I’ve been seeing a pelvic floor therapist and stretching seems to make it worse I will give this a try!! Thank you so much!!

[@somaticmovementcenter]

Hi Tamara, I'm so sorry to hear about what you're going through. Yes, a tight psoas can be related to tight pelvic floor muscles. It sounds like you have a larger pattern of tension, beyond just the psoas muscle. Here is my article on the psoas, and I recommend that you do the Level One Course to address your entire pattern of tension: somaticmovementcenter.com/psoas-muscle-release-tight-psoas-muscle/ somaticmovementcenter.com/learn-somatics-exercises/ I hope that helps to get you started! Sarah Warren, CCSE, RSME Somatic Movement Center [e-mail] Author of The Pain Relief Secret

[@sweetvictory3100]

Look up postural restoration institute therapists

[@monicaleon7605]

Does this technique help to strengthen the muscles too?

[@somaticmovementcenter]

Pandiculation improves voluntary control of the muscles ("activates" them), and allows you to use your muscles through their full range of motion. So while pandiculation doesn't build muscle mass, it does improve your ability to use your muscles to their fullest ability; so, it may make you feel stronger! Sarah Warren, CCSE, RSME

[@jamesrounds4225]

I just tried this. It was very challenging for me. My right glute muscles cramp up while doing the right side. Should I keep doing exercises to help relieve tightness??

[@somaticmovementcenter]

Hi James, I recommend doing only the first version of this exercise (with both knees bent) until it becomes easier. If you want to learn exercises to release chronic tension in your gluteal muscles and the rest of your body, I recommend my online Level One & Two Courses: somaticmovementcenter.com/learn-somatics-exercises/ I hope that helps to get you started! Sarah Warren, CCSE, RSME

[@jamesrounds4225]

@Somatic Movement Center Thank you. Tried just first part again. Still feeling sharp pain in lower glute area. Possibly even hamstring insertion point....

[@Epicnesify]

What if you're constipated during the arch and flatten? Too much food in your bowels?

[@kingsleyl.9100]

Dirty ahh

[@tank7162]

Hello, is this exercise in your book?

[@somaticmovementcenter]

Hi Tank, Yes, this exercise comes with my book, and the link to the exercise is in the video description. I hope that helps!

[@arthurie17]

Where is the arch and flatten??? I don’t find it

[@CarolinaGarcia-cm8dv]

Check link in description

[@pedrom8831]

What to do if my psoas writhes around on its own? My left side buzzes violently, and there’s what feels like someone poking a thick wire into the side of my hip. This pattern started suddenly when I had a huge muscle release nearly 7 years ago. It’s so incredibly uncomfortable, painful, and the constant activation stops me sleeping. It feels like my whole torso is being pumped with electricity. It mostly emanates from my left psoas, from this tight spot. What’s going on? The link to the exercise says not to do it if there’s pain or discomfort. That’s impossible as it’s always tightly writhing and clenching on its own

[@somaticmovementcenter]

Hi, I'm so sorry to hear that you're dealing with this. It is possible that you have a pinched nerve, which is causing these sensations. It could also simply be a great deal of muscle tension. I suggest that you start by practicing this exercise regularly: somaticmovementcenter.com/back-pain-exercise Once you're comfortable with that, you can try the Iliopsoas Release. Be sure to start with just the first version (working leg bent). Do not do the second version until you feel very comfortable with the first. And when you feel ready to learn more, you can enroll in the Level One Course: somaticmovementcenter.com/learn-somatics-exercises/ I hope that helps! -Sarah

[@marianumez5443]

Are these movements tolerated well if one has L5-S1 issues?

[@ShilpaSharma-go1xe]

Great information, you can also use yograj guggal from Planet Ayurveda

[@cakra321]

Where is the link?

[@CarolinaGarcia-cm8dv]

The "neutral" position becomes so painful after a couple of seconds! Am I the only one? The rest didn't seem challenging

[@karenfreeman8232]

Where is this video?

[@somaticmovementcenter]

Hi Karen, The link is in the video description above: somaticmovementcenter.com/iliopsoas-exercise/

[@karenfreeman8232]

Where is this link?

[@somaticmovementcenter]

Hi Karen, The link is in the video description: somaticmovementcenter.com/iliopsoas-exercise/

[@Lovebug927]

Does a tight psoas cause groin tension and pain?

[@somaticmovementcenter]

Hi Tamara, Yes, it does. You can learn more about the psoas here: somaticmovementcenter.com/psoas-muscle-release-tight-psoas-muscle/ I hope that helps! Sarah Warren, CCSE, RSME Somatic Movement Center [e-mail] Author of The Pain Relief Secret

[@mgn1621]

Would a tight psoas cause very stiff and tight quads?

[@somaticmovementcenter]

Both the psoas and the rectus femoris (one of the quadriceps) are hip flexors, which means that they bend your hips (bringing your knees closer to your chest). So if one is tight, it's likely that the other is tight as well.

[@alldadsunited]

What does “release” mean?

[@somaticmovementcenter]

Release means to let go of tension. In a pandiculation, we first slowly contract certain muscles in concentric contraction. Then, we very slowly and consciously release that tension (let go); this is actually an eccentric contraction, or the lengthening of muscles while under load. If you want to learn more about how Clinical Somatics works, I recommend reading my book, The Pain Relief Secret. I hope that helps!

[@curlykipper]

What is meant by 'release' ? Is it relaxation? Also, I have read somewhere that the psoas can tighten suddenly/reflexively in readiness for an imagined or real injury. For example, if I brush my hip accidentally against a piece of furniture my core contracts automatically and I feel as if I am about to buckle. It's not easy to explain. Forgot to add that the video is very well made and informative. The graphics help greatly in understanding what is going on inside.

[@somaticmovementcenter]

Hi Jacques, In the movement (a pandiculation), the release phase is when you are slowly lowering your leg down, resisting gravity. Your iliopsoas is engaged the entire time as you lower your leg down, but it is gradually lengthening (this is an eccentric contraction under load). This results in releasing chronic muscle tension. If your core contracts that significantly by brushing against a piece of furniture, you likely have a high level of baseline muscle tension. I strongly recommend learning and practicing Clinical Somatics exercises. You can learn more on my website, and feel free to email me at [e-mail]. I hope that helps! - Sarah Warren, somaticmovementcenter.com

[@szyszak9424]

@@somaticmovementcenter does low back should be pushed flat to the floor while doing that exercise?

[@somaticmovementcenter]

@@szyszak9424 Yes, that is what keeps the iliopsoas engaged and lengthening at the same time. Your lower back must be pressed firmly into the floor the entire time as you lower your leg down. If you're not able to do this, then stick with the first or second version of the exercise until you can keep your lower back flattened down.

[@szyszak9424]

​@@somaticmovementcenter i am able to do it but I think my problem is different here. I feel like it's more of the weakness issue.

[@KY.M19]

❤️❤️❤️❤️

[@xanthedewsnap2105]

The link isn't working 🤷‍♀

[@somaticmovementcenter]

Here is the link to the Iliopsoas Release exercise. It is in the video description as well. I hope that helps! somaticmovementcenter.com/iliopsoas-exercise

[@dlstubbs2]

I can't find the link

[@somaticmovementcenter]

The link is in the video description: somaticmovementcenter.com/iliopsoas-exercise I hope that helps!

[@EmeraldSky33]

This exercise made me feel so much worse :( My psoas is marginally less tight, but the amount of bodily awareness you encourage in this video is very painful for someone with chronic pain whose entire body always hurts. I'm disappointed because I was really hoping this would help.

[@somaticmovementcenter]

I am so very sorry you had that experience from practicing this exercise. First, if you try to do this movement again at some point, be sure to only do the first version with the leg bent until it becomes comfortable. Second, you will likely be better off starting with a basic exercise like this: kzbin.info/www/bejne/fWOYXoZ7obySbJY The Iliopsoas Release in this video is actually an advanced exercise, and I do not recommend that beginners practice it until they've learned some other more basic movements and have started releasing their psoas in a more gentle way. I put it on KZbin due to popular demand, but I would prefer for people to learn it in sequence in my courses or while working in person with a practitioner. Feel free to email me with any questions at [e-mail] Sarah Warren, CCSE, RSME Somatic Movement Center Author of The Pain Relief Secret

[@EmeraldSky33]

@@somaticmovementcenter ​wow, it's so kind of you to reply! Thank you so much! It was actually the standing awareness exercise that increased my pain. For many people with certain types of chronic pain (I have fibromyalgia), "body scan" mindfulness often actually increases pain and tension by forcing us to become aware of how much pain we're ignoring. I understand that for people who are in little to no pain, or whose pain is related to injury or tension only, the standing awareness exercise might be a crucial step. But for people with fibro, I wonder if it might be better for many of us to do a very brief body check-in (

[@asimjoker4827]

❤😊😊

[@ahmednor5806]

👍🌹

[@mgn1621]

Emotional trauma is stored in the psoas muscle

[@kristinareed6656]

No one ever mentions menses! No one ever focuses on WOMEN'S BODIES.. always using men as examples. Why is that

[@Br1cht]

*SHE* must be misogyn, huh?

[@kristinareed6656]

@@Br1cht buhbye

[@user-fj9ro9mu2m]

If I do these exercises and then go play sports or workout, will it slow my progress of releasing the psoas for good?

[@vanessavayy]

I don’t see the link

[@somaticmovementcenter]

Hi Vanessa, The link is in the video description: somaticmovementcenter.com/iliopsoas-exercise/

[@user-fj9ro9mu2m]

If I do these exercises and then go play sports or workout, will it slow my progress of releasing the psoas for good?

[@user-fj9ro9mu2m]

If I do these exercises and then go play sports or workout, will it slow my progress of releasing the psoas for good?

[@user-fj9ro9mu2m]

If I do these exercises and then go play sports or workout, will it slow my progress of releasing the psoas for good?

[@user-fj9ro9mu2m]

If I do these exercises and then go play sports or workout, will it slow my progress of releasing the psoas for good?