PSOAS – CLEVER GUY OF THE PELVIS
PSOAS WORKSHOP NOTES
To be used in conjunction with the PSOAS – CLEVER GUY OF THE PELVIS
workshop and presentation.
These notes are for you to use and share for the health benefits of yourself
and others. They are designed to supplement the workshop and material
presented and should not be used in isolation. They are a work in progress
and a small part of the workshop. Please respect my work and ownership.
Have fun
ANATOMY
The presentation shows slides of the psoas anatomy and these important
points:
1. The potential action of psoas activation , concentric, eccentrically and
isometrically.
2. The psoas has distinct different parts (posterior and anterior fascicles)
with different effects.
3. The psoas has a MAJOR role on holding the femoral head in the
acetabulum.
4. The psoas is a stabiliser via compression in the lower spine due to fibre
direction. This seems to be active when hip flexion moment is needed.
5. The psoas is a flexor and lateral rotator of the femur on the ilium. Or
gives eccentric control of extension when appropriate.
6. The psoas works as a force couple with iliacus on the pelvic rim.
7. Psoas has fascial links directly to the diaphragm and pelvic floor.
8. Psoas is intimate with many other structures, which can influence or be
influenced by it.
9. Psoas is neutrally rich ( mega rich in-fact).
10. Some conditions exist which will make perfect hip mechanics difficult.
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PSOAS – CLEVER GUY OF THE PELVIS
IMPORTANT COACHING POINTS
ALWAYS KNOW YOUR CLIENT AND HAVE IMPLICIT AGREED
PERMISSION BETWEEN BOTH OF YOU, TO EXPLORE THESE AVENUES
TO ENHANCED HEALTH THROUGH MOVEMENT.
STUDIO TESTS
THOMAS TEST – Hip flexor length and TFL test
GAENSLENS TEST – SI jt test but useful if discomfort over anterior hip
SNAPPING HIP TEST – REPRODUCE SNAPPING SENSATION
OBERS TEST – TFL AND IT BAND
TRENDELENBURG
HAMSTRING 90/90
QUADRICEPS length
HIP EXTENSOR function - test timing of gluts/hamstrings in extension
FEMORAL HEAD MOVEMENT ASSESSMENT – supine and prone
HIP / SPINE CONTROL AND DISASSOCIATION
WAITERS BOW
Should be able to get 50° HIP flexion
Psoas is relaxed as a hip flexor but posterior fibres are part of lumbar local
stability.
Also ability to dissociate hip flexion from lumbar flexion is tested
Other factors that may influence the movement:
Hamstrings(bend knees!)
Poor gluteal control
Poor starting position
Joint mobility
Increased concentration
SQUAT
Should have smooth and good joint range at hip, knees, ankle. Good
alignment and co-ordinated action. No loss of lumbopelvic shape.
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PSOAS – CLEVER GUY OF THE PELVIS
4 POINT KNEELING ROCKING
Should be able to rock back to 120° HIP flex without lumbar movementrol.
This tests ability to dissociate and stabilise.
Other factors:
Joint mobility
Uneven movement
THORACIC EXTENSION in STANDING
Should be able to extend through thoracic spine
Psoas acts to control hip and lumbar spine stability.
Poor control will result in shear / give in lumbar spine of hips.
Other factors:
Already in “sway” posture
PRONE - KNEE FLEXION
Should be able to achieve knee flexion of 120°
Tests – muscle lengths and ability to stabilse lumbar spine / hip (may get hip
impingement)
Other factors:
? Already in hip flexion at start of test.
SUPINE - BENT KNEE LATERAL CONTROL
Should be able to smoothly laterally rotate to 45° and return.
Tests hip and pelvic stability.
Other factors:
Joint mobility
SUPINE – LEG SLIDE
Should be able to slide leg to hip neutral and full knee extension.
Tests movement control through range
Other factors:
Joint mobility
Soft tissue mobility (particularly into femoral rotation)
BRIDGE (HIP LIFT)
Should be able to achieve lumbar / pelvic alignment with lower limb alignment.
Tests: equality of control and strength through range.
ADD ONE LEG knee EXTEND, ADD EXTENDED LEG LOWER
Eccentric hip flexor control through increased
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PSOAS – CLEVER GUY OF THE PELVIS
EXERCISE STRATEGIES
These are some of the exercises described / used on the workshop. Others
are presented as examples of applying the principles taught.
Quick reminder: the magic of the good movement trainer is a potent cocktail
of many things. Please remember these:
YOUR CUEING – IS IT EFFECTIVE?
 VISUAL
 AUDITORY
 KINSAETHETIC
USE INTELLIGENTLY:

INCREASE/DECREASE BASE OF SUPPORT for appropriate exercise
level

APPROPRIATE MUSCLE SYNERGY – BEWARE RIGIDITY

CLIENTS PERCEIVED EFFORT / AWARENESS

CLIENTS KINAESTHETIC AWARENESS (REPOSITIONING
ACCURACY)

INCREASED PROPRIOCEPTION

PROPS / PASSIVE SUPPORT ARE VERY USEFUL

LOW LOAD TO HIGH LOAD WHEN APPROPRIATE

CHANGE IN SPEED – SLOW TO FAST
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PSOAS – CLEVER GUY OF THE PELVIS
PSOAS RELEASE ( or TFL!)
1.
Relaxation position – Stay in this position while you breath into your
lateral ribs and let your back open. When you have relaxed slide one leg long
(let the ball of the hip joint roll) and hold the other with your hand under the
knee, close to your chest but towards the shoulder on the same side. Keep
your pelvis neutral and feel your thigh relax onto the floor. You can posteriorly
tilt to add some more stretch. Always allow the muscle to adjust with your
breathing
2.
3.
4.
5.
6.
Hip rolls with arms
Wishbone exercises
Pelvic clocks in sitting
Leg pendulums
Reciprocal antagonist work
7. Use of Glut max / hip extension to neutrally release hip flexors.
Extension from prone over arc barrel or
Hip extension from over the ladder barrel ( as demonstrated)
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PSOAS – CLEVER GUY OF THE PELVIS
PSOAS ACTIVATION
1.
TELESCOPING – Activate psoas stabilising function.
Femoral head into acetabulum (telescoping). Perform in neutral to allow ideal
psoas muscle length.
This exercise is sometimes performed better, by providing small resistance to
the manoeuvre.
Gentle distraction / pulling caudally on the leg may stimulate stability
response.
Beware of co-contraction, hip hitch with quadratus lumborum and femoral
rotation.
If client is struggling try long sitting, although watch for pelvic tilt in this
position.
Monitor TFL /Rectus activity
All following should have a “neutral” hip position in acetabulum when
performed.
In Lying or Crook Lying: example progressions
(May want to use the biofeedback unit)
 Heel slides(PWB knee folds) – changing range
 Heel slides with lateral rotation component.
 Wishbone
WISHBONE

Cross over – press opposite hand into opposite knee as it flexes. This
gets good co-contraction of psoas and multifidus. which are local
stabilisers.

Heel lifts (knee folds)
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Feet on wall / zig zags on wall– flexion control
Alternate heel touches from table top
Leg extension with other foot on ground
Alternate leg extension from table top
Side LYING SERIES are gravity eliminated for hip flex /ext
Double leg slide (supported) flex – ext
Double leg (unsupported) flex- ext
SINGLE LEG STRETCH
SCISSORS
DOUBLE LEG STRETCH
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PSOAS – CLEVER GUY OF THE PELVIS

ROLL OVER (CONCENTRIC / ECCENTRIC ++)
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Leg pull – CONCENTRIC / ECCENTRIC ADVANCED ++
Mermaid – add torso rotations to explore tissues and add spiral
dimension.
Side twists (especially rotation to open chest)

Roll like a ball (inner range control, origin lengthen
4 POINT KNEELING
1.
Rocking
2.
Hip flex/extend with Sliding foot (PWB)
3.
Hip flex /ext (pendulum action
The MAJORs
Knee floats
STANDING
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WALL SLIDES (squats)
PSOAS WALL TRACTION – stand facing a wall about 3 inches
away.
Rest forehead and lower breastbone on the wall. Slide palms up wall,
roll armpits into the wall. Breath into your lower back.
Keeping grounded through your feet move your shins forward. As your
knees bend you will feel a subtle spine lengthening as your psoas
lengthens. After a few breaths try and reach higher.Try walking with
your new longer psoas, (let them swing your legs).
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PSOAS – CLEVER GUY OF THE PELVIS
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STANDING LATERAL STRETCH with twist
LUNGE.
LUNGE WITH ARM AND LATERAL TILT
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LEG SWINGS
KNEE FLOATS in standing ( add knee ext for effort.
ONE LEG – ROTATE ON FEMORAL HEAD IN DIFFERENT
PLANES
HIP DRIVES (ALTERNATE HIP FLEX / EX

TOP TIPS
• Neutral pelvis /hip positioning preferably for stability work.
• Reduce dominant Rectus Femoris ( pillow under knee to
disadvantage muscle)
• Reduce dominant TFL by ensuring hip lateral rotation is active not
passive. Use slight abduction to disadvantage TFL.
• Reduce dominant QL – ensure neutral spine or use long sitting.
• Reduce dominant Erector Spinae – Use neutral spine and no
anterior tilt or spinal extension.
• Loss of neutral spine – ensure active stability rather than passive.
Maybe use feedback device.
• Dominant trunk muscles – Pelvic rigidity is evident – use reduced
effort.
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