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Unlock Your Psoas with Fascia Release and Breathing Mechanics (fix the root cause) | Quinn Castelane | YouTubeToText
YouTube Transcript: Unlock Your Psoas with Fascia Release and Breathing Mechanics (fix the root cause)
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Summary
Core Theme
A tight psoas muscle, often addressed with stretching, can be rooted in poor breathing mechanics and prolonged sitting, leading to a dysfunctional diaphragm and pelvic tilt; addressing the breath is key to releasing this tension.
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a tight soas muscle can be caused from
poor breathing mechanics and this might
seem a little out of left field
especially because when we experience in
tight soas everybody feels like we need
to stretch the soas or massage the soas
and there's not necessarily a negative
consequence to doing that but what is
the root cause of having a tight soas if
you're stretching it all the time why
does it still feel like it's getting
compressed again we have to understand
that the soaz muscle connects from the
spine all the way through into the inner
portion of your femur but the diaphragm
which is this Dome shaped muscle is
literally there for us to breathe so
when we inhale it moves down when it we
exhale it moves up and the attachment
points of the diaphragm and the soas are
in a very similar location and they are
literally directly connected through
tendons ligaments and your fascia which
is your connecta tissue or a large
component of your connective tissue now
if we are seated for a majority of the
day which we typically are we are in
more of that posterior pelvic alignment
and collapsed so this is causing a
shortening of the soas muscle now if we
are there for 5 10 hours a day and then
we stand up well it doesn't necessarily
just release so when you stand up the
compression is still there and what
happens is that the so starts to pull on
the lumbar spine in a forward Direction
and then the pelvis tends to follow
bringing us into that anterior pelvic
tilt now you're going to also realize
that a lot of people have a rib cage
that is kind of like this and your
pelvis is pointing downwards but then
your ribs are pointing upwards but we
need the diaphragm and the pelvis to be
stacked on top of each other so that's
another big issue if we are like this
all the time and the diaphragm moves
down as you inhale these lower ribs are
in a chronic state of inhalation which
means we have a descended diaphragm now
having this descended diaphragm is very
challenging for us to actually exhale
fully so really this can be an issue of
not even knowing how to Exhale properly
you're not using your diaphragm to its
full extent so when you teach yourself
to Exhale fully look what happens to the
pelvis so then if we can train the soaz
the pelvis and the diaphragm to work
properly and we can start by initiating
that through the breath then we're going
to be in a significantly better position
and then you might actually notice that
the SE eyes is starting to release but
before I just show you this exercise or
how to do this properly I want to show
you some fashion decompression
components because if your SE is tight
let's release it let's release all the
compression in the belly and deep within
the belly but also in that area where
the sez connects to the femur so I'm
going to be showing you three positions
from block therapy using a rolled up
towel and then in addition to that I'm
going to show you how to strengthen the
diaphragm and have that related to being
stacked over the pelvis through this
exercise of proper breathing mechanics
bracing the core training internal
rotation which is going to help with all
of these actions so that you can not
only find that initial release through
the decompression component but make
those lasting changes from this proper
posture and strengthening exercises so
let's start off by jumping into the fast
de compression component and all you
need is a rolled up towel to start so
first off grab a rolled up towel and
compact it nice and tight just like this
and you can use a band an elastic tape
just to hold it together and we're
positioning the towel directly over top
of the belly button and all we want to
do is start engaging that breath through
the diaphragm and the key to feeling
this is expand the belly in towards the
towel and then as you
exhale make the belly nice and small and
feel the towel starting to sink deeper
and then as you take another inhalation
feel the belly start with the belly
engaging into the towel but then also
feel your rib keage just starting to
expand with that inhalation then as you
exhale feel the towel get nice and deep
within the belly now I am laying flat on
my front you do not need to do this to
start but I'm just really trying to
relax relax when we can focus on
primarily the exhalation phase that's
going to start triggering the
parasympathetic nervous system and allow
us to relax so that we can more
effectively release this compression
stored within the belly the intestines
all the connected tissue and even
reaching that soaz now we want to be
spending a minimum of 3 to 5 minutes in
this position and you'll even see here
I'm placing my left hand on the floor
and pushing in and this is allowing me
to get a little bit deeper on the right
side of the towel so targeting more of
the right side of the soaz and then I'll
be doing the exact same thing on the
other side again these are just
intuitive movements that I am doing to
try to get deeper this comes with some
practice and doing this position quite
frequently but again once you spent that
3 to 5 minutes here nice and slow let's
position your hands under your shoulders
and exhale up and off now for for our
next position we're going to be working
just below that right Asis bone we're
going to be doing this on both sides and
you'll find that grouping of muscles
there and position the towel horizontal
to your body and bring your left leg to
its side as you have the towel just
under that Asis bone now your elbows and
your forearms are going to be flat on
the floor push the shoulder blades away
from the spine to support the shoulder
so more in that protracted State and now
let's start off this position by
focusing on the breath so as you inhale
your belly your core your rib cage
should be expanding as a whole and then
as you exhale make that belly nice and
small let's focus again on a similar
Tempo exhale of 6 counts inhale of 4C
counts we want to stay in that
parasympathetic state to really allow
the tissue to release now once you've
settled in you can slowly start
searching to the lateral portion of this
area and if you find a good amount of
pain or sensation here stay there hang
out and connect to that breath stay
there for about a minute even up to 2
minutes and then you can come back to
neutral and start searching on the other
side more of the medial component of
this position and get creative maybe you
want to extend your right leg maybe you
want to lift that leg off of the floor
maybe you want to move it laterally
whatever helps you get deeper and find
these adhesions and areas of pain within
your body is where you want to be
spending that time so once you spent
about 3 to 5 minutes on this side nice
and slow place your hands under your
shoulders and you can exhale up and off
now moving on to this exercise what we
want to do is lay flat on your back with
your knees bent just like this your feet
flat on the floor but make sure the feet
are in contact with the floor as you can
tell my rib key just flared open with
his back extend exension and I'm in an
anterior pelvic alignment now to fix
this what we want to do is we need to
correct the pelvis by bringing it more
into that posterior pelvic alignment
which is pushing that low back into the
floor while bringing those low ribs down
so as you're doing this exhale
completely exhale until you cannot push
any more air out of your lungs and
you're going to notice that you're going
to feel those abs engage but more so
those side ABS I don't want you to be
crunchy necessarily but I want you to
feel some engagement in your core now as
you exhale fully hold some of that
tension there this is bracing your core
and now as that is held inhale so that
you are expanding your belly your side
ribs your front and your back ribs all
at the same time so that is step one
here but now what I want you to do is
grab a rolled up towel and position it
between your thighs and this can be
closer to the knees or closer to the
pelvis whatever is more comfortable for
you and we want to start by squeezing
this towel this is going to start
creating adduction and slight internal
rotation at the hips and this is really
important to start strengthening the
adductors in this action this is going
to also help with the alignment of the
pelvis so now once you're here we want
to be doing the exact same thing we just
doing posterior pelvic tilt bringing
those low ribs down as you exhale compl
completely while you are now squeezing
this towel and then your arms are by
your side an extra added step is to
reach your arms and your hands towards
your feet we're going to feel a little
bit more engagement in your core but I
don't want to see your belly necessarily
just moving up and down your whole core
and rib cage should be expanding as you
inhale and then getting nice and small
as you exhale so this is something where
you want to practice holding for five up
to 10 breaths and performing this two to
three times to wrap up this video let's
go over the routine to follow so we
started off with the fasion
decompression exercises and positions we
started with that belly position and
let's spend 3 to 5 minutes there as a
minimum next we moved into the left hip
flexor position just below that left
Asis bone and we spent 3 to 5 minutes
there as well and now just mimic that on
the opposite side spending 3 to 5
minutes now if once side felt a little
bit more painful than the other you of
course can spend more time on that more
painful side to create more of a release
and that's just going to help balance
the pelvis the soas out to create more
symmetry then we finished off with the
exercise line on our back and this is
again really to train that bracing the
core while internally rotating and
abducting the hips and the knees so in
every isometric hold hold that for 5 to
10 full breaths and let's do two to
three full rounds of that but I really
want you to focus on the exhalation
phase of the breath to really pull that
diaphragm up so that we can align the
soas and release the soas at the same
time so exhaling of six counts inhaling
a 4 counts I hope you enjoy this routine
let me know if you're noticing a change
and release in the comments below if you
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