Hello lovelies!
Here is your Power to the Pelvis Newsletter for July! I realize I'm a little behind on getting this out. We've been traveling as a family for some summer adventures and staying pretty low tech!
We just returned from a 4-day trip up to northwestern Colorado in the Steamboat Springs area to visit a few state parks and to welcome the newest member of our family, Love Bear, our affectionately named pop-up camper (our 4-year old threw that name out, we voted as a family, and Love Bear it is!). I hope you're enjoying your summer, and making the best memories!!
* Tip of the Month: What the psoas?
“Have you ever noticed that your hip flexors feel tight no matter how much you stretch them?” This is a common issue I see in my clinic, and largely due to our predisposition for seated activities, overworking muscles (or borrowing movement), and even sports.
1. What is the psoas?
The psoas (pronounced so-as) is the deepest muscle of the human body and directly connects the spine, starting at T12-L5, to the femur and passes through the pelvis from the back to the front.This powerful muscle affects your:
- Structural balance
- Flexibility and strength
- Range of motion and joint mobility
- Core and pelvic stability
It's composed of fast-twitch and slow-twitch muscle fibers (meaning it's capable of producing bursts of movement quickly or low levels of intensity for more endurance activities).
It’s often called the “fight or flight” muscle—because it responds directly to stress. It’s also known as the “muscle of the soul” in somatic circles. Why? Because the psoas can store deep emotional tension related to fear, trauma, grief, birth, or lack of safety. It’s not uncommon for people to experience emotional release when the psoas is released through breath, movement, or hands-on work.
2. Why it Matters to the Pelvic Floor
The psoas and pelvic floor are functional neighbors—they work together to stabilize the pelvis, spine, and hips. When the psoas is tight, weak, or chronically “on,” it can create or worsen pelvic floor dysfunction:
- Pain (in the hips, pelvis, or low back)
- Pressure or heaviness
- Incontinence
- Difficulty activating or relaxing the pelvic floor
3. Common Issues Linked to a Dysfunctional Psoas
- Persistent hip flexor tightness
- Anterior pelvic tilt
- Low back pain
- Trouble “finding” or relaxing the pelvic floor
- Nervous system dysregulation
Some recommendations:
✨ Tip 1: Get Out of the Sit-Stretch Cycle
- Constant stretching of the psoas (like lunges) without addressing the nervous system or pelvic alignment won’t help much. I often find recurring issues with this cycle.
- Instead: try gentle psoas release (e.g. constructive rest pose with diaphragmatic breathing).
✨ Tip 2: Breathe Deeply—But Downward
- Use breath to soften both the psoas and pelvic floor.
- Think: "Inhale into the back ribs and pelvis, exhale and feel grounded through your sit bones." You can pair this with a gentle supine psoas release.
✨ Tip 3: Check Your Core Strategy
- A gripping or bracing core pulls on the psoas and pelvic floor.
- Practice gentle core activation with relaxed glutes, low ribs down, and breath-led movement.
✨ Tip 4: Mind Your Stress Response
- Stress can keep the psoas constantly "on."
- I recommend working on nervous system downregulation practices: legs-up-the-wall, gentle movement, or body scans.
Want to Geek Out More? Click this link for more in-depth info on the psoas
What did you think of these tips?
I'd love to know what resonated with you - or what you're most curious about. I read every email! Have a question or topic you want covered in the next newsletter? Just hit reply and let me know.
See you next month!
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