Uploaded October 2021 | Updated September 2026, 14 hours ago
The psoas is the main muscle of postural integrity. With connections on the lumbar spine to the inner thigh, imbalances in the psoas can create disharmony between the rib cage and the pelvis, as known and unknown tensions shift the position of the hip and spine. In this video, Jill teaches you a simple assessment and strategies to calm and soothe the psoas, plus tips to maintain your new neutral.
In Savasana, use your hand to check in with the space between the lumbar spine and the floor. Grab your Coregeous Ball (or decorative pillow) and place it in the side/ front of the abdomen, over the psoas. Use the Contract/ Relax technique to wake up the psoas, iliacus. Next, roll the ball along the muscle length (4-6 minutes is recommended).
The next rollout uses the ALPHA Ball to calm and quench the quadratus lumborum, a muscle that shares fascial connections with the psoas. Recheck and begin Axial Rocks, a great exercise to activate and maintain the new position of your spine. Spend 3-5 minutes with this exercise allowing it to not only reset your spine, but lull you into a nice parasympathetic response (rest).
The psoas is the main muscle of postural integrity. With connections on the lumbar spine to the inner thigh, imbalances in the psoas can create disharmony between the rib cage and the pelvis, as known and unknown tensions shift the position of the hip and spine. In this video, Jill teaches you a simple assessment and strategies to calm and soothe the psoas, plus tips to maintain your new neutral.
In Savasana, use your hand to check in with the space between the lumbar spine and the floor. Grab your Coregeous Ball (or decorative pillow) and place it in the side/ front of the abdomen, over the psoas. Use the Contract/ Relax technique to wake up the psoas, iliacus. Next, roll the ball along the muscle length (4-6 minutes is recommended).
The next rollout uses the ALPHA Ball to calm and quench the quadratus lumborum, a muscle that shares fascial connections with the psoas. Recheck and begin Axial Rocks, a great exercise to activate and maintain the new position of your spine. Spend 3-5 minutes with this exercise allowing it to not only reset your spine, but lull you into a nice parasympathetic response (rest).
