The Soul Muscle

FLEXABILITY & MOBILITY
The Soul Muscle - Psoas

What is the Psoas?

The name Psoas is of Greek origin meaning ‘muscle of the lion’. It is also referred to as the ‘Soul Muscle’. The Psoas muscle plays a role in stabilizing the spine, and maintaining good posture, it also helps you stand, walk, run, and of course, surf to the best of your ability if it’s in optimal condition. Conversely, having a Psoas tighter than a drum will have you looking like the Hunchback of Notre Dame whilst unintentionally impersonating Mickey Muñoz!

Where is the Psoas Muscle?

The iliopsoas muscle consists of two muscles: the psoas major/minor and the iliacus. These muscles connect the spine to the femur (thigh bone) and play a crucial role in hip flexion, which is the movement that brings the thigh towards the chest. The psoas muscles are often referred to as hip flexors.

Because of their deep location, the psoas muscles are not easily palpable, but they are essential for various movements and fluid surfing.

How do you develop a tight Psoas?

If you are someone who consistently maintains poor posture or your job has you sitting down for prolonged periods this can lead to a tight Psoas. However, the Psoas can also stiffen up due to overuse from physical activities such as surfing, running, and anything that is demanding on this muscle, even stress!

A great example of a Psoas being all bound up from overuse, stress, and no stretching would have to be David Goggins. A complete animal when it comes to physical challenges of the body and mind who learned to release his Psoas through stretching. Although Goggins is not a surfer, you can draw some parallels from him into your life to supercharge your surfing both physically and mentally. Check out David Goggins on a Joe Rogan podcast discussing the Psoas (the link is time-stamped within the entire podcast). Goggins has also published two books available in hard copy and audio called ‘Can’t Hurt Me’ & ‘Never Finished’. Well worth the read!

Why is the Psoas important for Surfing?

Not only is the psoas important for surfing it’s also crucial to have it in optimal condition for good overall health and well-being. The biomechanics of good fluid surfing depends largely on hip mobility. Normally in surfing circles you will hear about the hip flexors. Collectively this includes the Psoas along with various other muscles but with the Psoas being the prime mover. Having optimal mobility of the hip gives surfers the ability to have a full range of motion to execute movements with more fluidity, an increased athletic performance and a minimized risk of injury and lower back pain.

How can I test if I have a tight Psoas?

The ‘Thomas Test’, named after the late Hugh Owen Thomas, a Welsh orthopedic surgeon, is a test to determine muscle tightness in the vicinity of the hips. It’s a relatively simple test you can do at home.

To perform the Thomas Test find a solid table that can support your body weight. Lie down on the table face up on your back with both your legs hanging off the edge at the back of the knee joint at 90°, if they rest at that angle. Now, bring both knees up to your chest and hold one knee whilst letting the other leg return to its original position hanging off the table at its resting hanging position.

If your back & the back of your thigh of the lowered leg is flat on the table with the leg below the knee joint hanging off the table at 90° then this means you have passed the Thomas Test.

If the back of your thigh is flat but your lowered leg extends out, doesn’t rest at 90° but between°90° - 0° your rectus femoris is tight. If the back of your thigh is off the table and not flat then your iliopsoas is tight which if your remember consists of the psoas major/minor and the iliacus. If your lowered leg extends out to the side then your tensor fascia lateae (TFL) is tight.

How can I stretch the Psoas muscle?

There is a multitude of resources online where you can find various stretching techniques to stretch and release the tension in your psoas and hip flexor muscles. YouTube will be a great resource in this area! The Thomas Test can also become the treatment now that you know what it looks like to pass the test by applying gentle force in that direction. As mentioned prior, the deep location of the psoas muscle make it not easily palpable and consistent daily stretching can take some weeks to see results.

PSO-RITE

After failing the Thomas Test myself the results where that I have both tight iliopsoas and rectus femoris muscles. To speed up the process getting this prime mover muscle, the psoas, back into optimal shape and flexibility I will invest in purchasing a PSO-RITE as mentioned in the podcast with Joe Rogan & David Goggins and will come back with a review in due course. Check out the PSO-RITE product for yourself here.