This move is one to help relax your psoas, or deep hip flexor. It’s great for when you’ve been sitting a long time, been bending over a lot (a heavy day of gardening !), moving heavy boxes or furniture, or simply feeling stressed and wanting to curl up in a ball. Remember, this won’t solve all back pain problems… that needs proper assessment and treatment !

The psoas (that p is silent) is short for iliopsoas – or known to many as the deep hip flexor or just the hip flexor. It’s a deep muscle group that connects the lumbar spine to the lower limbs at the top of the thigh.

The iliopsoas helps to stabilise the hip and lower back. It’s also important for maintaining good posture and core balance.

A tight iliopsoas muscle can cause postural problems, pain and other issues in your lower back, hips, buttocks, pelvis, or groin. It can pull your pelvis forward and cause your lower back to arch. This can lead to low back pain and stiffness, especially when trying to stand up from sitting or leaning forward. You might experience lower back spasms, snapping hips, sciatica, lumbar disc problems (most “slipped discs” are actually psoas spasm!), or instability in your core.

Some causes of a tight iliopsoas muscle include physical actions like sitting for long periods of time, some sports, or lifting something heavy (especially if twisting at the same time).

The psoas can also store emotional stress and trauma, and closely tied to the body’s fight or flight response.

Lie on your back on the floor or the bed.

Bend one knee. On the bent knee side, find your belly button – put your index finger next to the belly button, then your middle finger next to that. Remove your index finger, and leave your middle finger just touching skin, straightening your hand as much as is comfortable. When I release in treatment, I use firmer Bowen moves – this is different. Being an Emmett move, your finger needs to be “butterfly-touch”.

After about 30 seconds, remove your finger and make a small “wipe” movement on the skin.

Repeat on the other side. Do 3 times each side in total.

You might feel that your lumbar/lower back starts to relax, less arch in your lower back. If you don’t feel that, could be that either your psoas isn’t a problem, or you’re someone who just doesn’t feel much inside your body.

The psoas has links with the diaphragm – try releasing the diaphragm first !

Lying on your back with legs up the wall is another good way for the psoas to relax. Also “constructive rest”, lying on back with knees bent and gently resting against each other for support. Stay in the position a while and breathe.

Want to help reinforce the change ? Try taking a few steps backwards after doing the moves.