1/4 Hour Neuro #26: "The Psoas: Stretch It or Strengthen It?"

Introduction

The psoas is a frequently discussed subject, sometimes excessively so, in the fields of neuroscience and physical performance. It is often wrongly regarded as the sole cause of many issues, while it actually fits within a complex body system. This article explores the multifaceted role of the psoas, questioning whether it should be stretched or strengthened, how to activate it effectively, and its implications for postural balance. We will see that the psoas is just one component of a whole, and its health depends on a holistic approach.

The Psoas: Between Trend and Essential Functions

The psoas is often highlighted, sometimes to excess, becoming a "battle horse" for some, with discussions focused solely on its stretching or mobility. However, in our daily lives, particularly during prolonged sitting (driving, at the office), the psoas tends to stay in isometric contraction, which does not facilitate its strengthening along its full length.

It is crucial to recognize that the psoas is not sufficiently strengthened in our everyday lives. In the face of constant contraction, many tend to stretch it, but that is not enough. To restore its importance, we must first reestablish its connections with the central nervous system. The foundational development of the psoas notably occurs during the baby crawling phase, where the foot anchors to the ground to push.

Various Approaches to the Psoas

There are various approaches regarding the psoas. Some are "anti-psoas", others place it at the center of everything, while others adopt a more balanced view. Pilates, for example, emphasizes the intelligent strengthening of the psoas by working on its length. The StrongFirst system, on the other hand, regularly puts it under tension during warm-ups, having noted significant activation, and even considers the psoas as the "seat of emotions", working on its relaxation to release psychic tensions. However, to date, no scientific study fully confirms this link.

Psoas Activation: A Holistic and Nuanced Approach

A proper approach to the psoas must be nuanced. Activating the psoas at the nervous system level is beneficial as it forms the basis of our development. Proper nerve activation will facilitate all movements and can release tensions. Stretching can be useful in cases of stiffness or tension in the lower back, but it is not always necessary and depends on one’s lifestyle. Strengthening, on the other hand, should be done in synergy with other muscles.

The psoas, while central, is a part of a complex system and not an isolated element. There is a constant feedback loop between the psoas and the nervous system. Therefore, it is essential to work on both aspects in parallel, whether through stretching, specific strengthening, or other indirect action chains that impact the nervous system, such as reflexive stability.

The Psoas and Posture: A Regulator Among Others

The psoas affects posture, but it is not the only regulator. It is overstated to claim that the psoas is the cause of all postural problems or the source of an imbalance. Certainly, tension or contraction can impact the anterior or posterior pelvic tilt, but the human body is a network of nerve pathways, muscles, and fascia that work in synergy. Attributing all issues to a single muscle like the psoas is an excessive simplification, akin to the idea that overly contracted pectorals would be the sole cause of rounded shoulders.

Psoas and Postural Reprogramming: Considerations and Movements

An imbalance in the psoas can occur at the beginning of neuro-postural reprogramming. The objective of this reprogramming is holistic, integrating neuro, posture, archaic reflexes, nutrition, and movement. If tensions arise at the start, it is because the body is recalibrating, creating a new balance system. However, these tensions should dissipate by the end of the process. It is indeed recommended to consult an osteopath before and after reprogramming to realign tensions.

To maintain a healthy psoas, movement is essential. A static lifestyle, combined with exercises like leg raises or sit-ups, which excessively engage the psoas without overall work, can lead to tensions. It is better to prioritize intelligent and proprioceptive movements, such as lateral glides at the hip, which allow for meaningful movement and effective work.

The Psoas: A Victim Rather Than a Cause?

When one side of the psoas is tighter than the other, it is important to ask, "why?" Often, the psoas is not the primary cause but rather a victim of a broader imbalance. A rotated pelvis, eye issues, or foot problems can all impact psoas tension. Therefore, it is essential to adopt a holistic view and check the entire body system to find the true source of the problem.