STEP 1: How to Locate the Iliopsoas Trigger Point #One
The Iliopsoas muscle is present on the back, making it an important postural muscle. It is actually composed of three muscles: the Iliacus, the Psoas Major, and the Psoas Minor. These muscles help in flexion at the hip joint or in lifting the leg. The Iliopsoas as a whole has three trigger points, one pertaining to each muscle. The Iliacus originates in the Iliac Fossa, and is present on the hip bone. Inserted on the Femur, the trigger point is usually present near a bony prominence that appears over the stomach on either side. To find the bony prominence on either side of the hip, place your hands over your navel and bring them down and to the side until you feel a bony projection at the level of your hips.The Psoas Major originates from the lumbar vertebrae and is also inserted on the femur. It’s trigger point appears about four finger widths to the side of the crease of the groin, nearer to the front of the thigh. The Psoas Minor arises from the last thoracic vertebra and first lumbar vertebra, and is inserted on the hip bone. The trigger point is present immediately next to the navel.
STEP 2: How to Self-Release the Iliopsoas Trigger Point # One
While attempting to release the Iliopsoas muscle, please be extremely cautious. There are many important abdominal organs present in the region that can also cause pain patterns. Please first go to a qualified doctor for a consultation to rule out any other serious causes of your pain before trying this massage. Otherwise, lie down on your back and gently palpate for the Psoas’ trigger point, as shown in the earlier video. Once you’ve localized it, lie down on your abdomen and place a ball over the painful area and hold. Apply gentle pressure on the spot by lifting your torso up slightly and supporting your shoulders with your elbows. Please make sure you do not apply too much pressure. If you do not have a solid foundation in bodywork and anatomy, we strongly recommend seeing a qualified professional.
STEP 3: How to Stretch the IliopsoasTrigger Point # One
To stretch the Iliopsoas, sit in a lunge position with the knee of the side you want to stretch on the ground. Lean forward with your unaffected leg so that the opposing leg is as straight as possible. Try to push in with your hip. You could raise your hands up as in yoga if you feel comfortable. Hold for about 30 seconds and release. Remember to stretch the other side as well.