Tip of the Day-PSOAS Self care helps Low Back Pain скачать в хорошем качестве

Tip of the Day-PSOAS Self care helps Low Back Pain

Easing into PSOAS self care helps Low Back Pain 😬▪◽◾😳◾◽▪😀▪◽◾😁 Hi everyone! Today I'd like to share a few tips to make self-treatment of the psoas more comfortable, particularly for your patients or clients who may be very tight or tender in that area. It is important to remember to EASE into the ball with the psoas on a little slack to start, with most of your weight shifted to the other hip. Often, when people set up to lay on the small yellow ball for psoas, I see them start in a propped position up on elbows which creates uneasy discomfort. A prone press up starting position puts the psoas on stretch and can cause unnecessary bracing because of the discomfort of going in with the ball on a taut psoas with all their weight. It's too much too fast. An easier and more comfortable way would be to start with your head down and whole body flat on the floor with your leg slightly out to the side and then roll slightly to slip the ball in the proper place under psoas. PHASE ONE starts with the head turned toward the side of the ball with that same side leg out to the side just a little. PHASE TWO brings the head and legs into center. PHASE THREE turns the head to the OPPOSITE side and kicks that same side leg slightly out to the side a little. As you go from phase one to phase three, the depth of self treatment GRADUALLY increases. At the beginning of each phase, it is helpful to take a couple big belly breaths, visualize light coming eventually into the psoas area, and then soften on the exhale and allow your body to "drape" over the ball with each breath out. This uses gravity to do the work for you. It can feel a bit tender to start, but after a minute or two should get easier. If you find after a minute or so that you are not exhaling fully or that it is still to tendered, then you need to back off the pressure by sliding your leg out a little further. Spend at least a few minutes in each phase or until it feels much easier before moving to the next phase. The ball will stay on the same spot on the psoas the whole time. Ideally try to spend 7-10 minutes per side. And again, if one phase feels too much just go back to the previous phase a bit and hang out there until it gets easier. It's important that patients and clients review and practice this self treatment with their MFR therapist for proper positioning and technique. It's really quite helpful when gradually increasing pressure thru each phase. Many blessings!❤ Valerie McGraw, PT Chief PT/Clinic Manager The Sanctuary John Barnes' Myofascial Release Center Malvern, PA All Seminars, repeats, full instructor, facilitator MFR I DVD, instructor Fascial Pelvis seminar 1-800-327-2425 valerie@myofascialrelease.com www.myofascialrelease.com