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Natalie Paladino

Athletic Therapist

Stoney Creek, ON

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CATA

Athletic Therapist

Stoney Creek, ON

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Hamilton, ON

Ryan Worm

Athletic Therapist

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Psoas Muscle

The psoas muscle is located in the lower lumbar region of the spine and extends through the pelvis to the femur. This muscle works by flexing the hip joint and lifting the upper leg towards the body. A common example of the movement created from this muscle is walking.
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Psoas Strength on Exercise Ball <p><a href="https://www.healthchoicesfirst.com/practitioner-type/kinesiologist">Kinesiologist </a> discusses psoas strength exercises on the exercise ball.</p>

Kinesiologist discusses psoas strength exercises on the exercise ball.
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True/False - Quiz: Do You Understand Psoas Strength?

Quiz: Do You Understand Psoas Strength?

Test your knowledge by answering the following questions:

Questions

True

False

0

The psoas muscle is located in the lower lumbar region of the spine.

Explanation:

The psoas muscle extends through the pelvis to the femur. It attaches the lumbar vertebrae to the lesser trochanter. The psoas muscle helps flex the hip joint and lift the upper leg towards the body.

1

Pain that radiates down one leg can be a symptom of a tight psoas muscle.

Explanation:

Symptoms of a tight psoas muscle include pain that radiates down the leg, lower back spasms, limping and tension in the lower back, buttocks, hips, groin or pelvis.

2

There are very few mental health benefits to exercise.

Explanation:

Studies show that exercise may help reduce symptoms of stress, anxiety and depression. Exercise releases powerful chemicals such as endorphins and serotonin, which improve mood and feelings of well-being. It can lower cortisol (also called the “stress hormone”) levels and improve your sleep.

3

Eating soluble fiber may help you lose weight.

Explanation:

Soluble fiber keeps you feeling full longer. It also helps to slow the release of sugar into your bloodstream, so you can sustain a steady energy level.

4

Doing an exercise called the boat pose is not helpful for stretching the psoas muscle.

Explanation:

The boat pose can be a great stretch for the psoas muscle. To do this exercise, sit on a mat with your torso upright, the knees bent and your feet flat on the ground. Slowly lean back and tuck your tailbone under. As you lean back, extend your legs into the air and avoid arching your spine. Keeping your shoulders down, lift your chest and hold. All About the Psoas

Psoas Strength on Exercise Ball

For the low back and the groin, this is a great exercise.It really involves just having a gentle squeeze upon this very, very soft inflatable ball. You just put it between your knees and you focus on sucking in your stomach, and you can focus on a nice slight squeeze.

The really nice thing about this is all the muscles in the groin; most of them start in the low back. They go right through the pelvis and come out unto the leg, and it is the psoas major and the psoas minor. This is a really nice way of just helping this whole pelvic hip region come inwards. Local Personal Trainer

You just sit there and you do a light squeeze of the ball, you will find that you really cannot do it for very long, but it is a great exercise. I use this exercise when I am on the plane.

I recommend that people use it at the office. It is a super exercise for just keeping your pelvis square. So, if you practice it at the gym then you can graduate to using a heavier ball, but the simple light ball is a great place to start. Often seeing a family doctor for a referral to a physiotherapist in conjunction with acupuncture or massage therapy is a great option in conjunction with Smart Food Now and exercise.

Any complications just get out of the exercise. But, feet square, shoulders square, suck in your stomach, and a gentle squeeze on the ball and I think you will be surprised that you can’t do it for very long.