Originally Posted by tesseract
I definitely am not smashing my psoas right, I can't feel anything. Do you have pain on both sides or just one side?
Well, if you're not hyperextending while squatting (I can squat very deep without rounding the back but I also tend to arch too much on the way up) and you don't have lower back pain, you prob don't need to do release on it. I meant that releasing my psoas could help fixing those issues. Anyway, my pain in the low back is right in the middle, between the lower erectors when I bend far forward and put that part of the back into flexion.
Originally Posted by Coldsnap
Concept like hit those trigger points while stretching the thigh and hip flexors? We have the exact same thing going on, I can tell you the answer is deep within your psoas. Stick that lacross ball deep into the soul of your stomach. Every day I've been pinning my psoas down with a theracane while simultaneously doing leg raises and external externally rotating that hip, I just about cry but it's sweet sweet release.
No. They're done separately.
Specifically, he wrote the rehab plan as a sequence:
1) Ice the whole back
2a) stretch the hip flexors and rector femoris statically (couch stretch) and do non-weighted lunges with strict form (no hyperextension)
2b) kettlebell + lacrosse ball + psoas release (google that and you get some hits on youtube) or just use a theracane (I will try both)
3) Massage Trigger points in the QL
4) Massage Trigger points in the erectors (all the way from the back of the shoulder to the butt)
5) McKenzie back bendsEdited by conceptionist - 4/9/14 at 4:26pm