Psoas Minor, Major

🛠️ Technique 1: Using the Specialized Massage Hook (Cane)

⚠️ Safety and Setup:

Gear: The specialized massage hook/cane tool.

Position: Lie flat on your back (supine) with your knees bent and feet flat on the floor (crucial for relaxing the abdominal muscles).

Tool Prep: Apply lotion or oil to the skin between your hip bone and belly button for a smoother glide.

👣 Step-by-Step Guide

1. Locate the Psoas Attachment

The Psoas runs from the rib cage to the groin. You can only safely access the attachment point near the hip.

Landmarks: Locate your belly button and the large, front hip bone (Iliac Crest).

The Target: Place the rounded knob about 2 to 3 inches to the side of your belly button and slightly below it (in the area between the belly button and the hip bone).

2. Apply Guided, Gentle Pressure

Slow Descent: Use the handles to gently guide the knob to press down and slightly outward (away from your midline).

Exhale and Sink: Take a deep breath in. As you slowly exhale, gently apply sustained pressure, allowing the knob to sink deeper. The key is to wait for the exhale; do not force the pressure.

Intensity: The pressure must be very light (about a 3 out of 10 on the pain scale).

3. Breathe and Hold (Static Release)

Hold the steady pressure applied in Step 2.

Take 3 to 5 very slow, deep, diaphragmatic breaths:

With every inhale, let your abdomen rise (do not fight this).

With every exhale, let the pressure sink slightly deeper into the muscle.

4. The "Knee Float" (Pin and Stretch)

Keep the pressure static on the tender spot.

Slowly float the knee of the side you are treating outward (away from your body) by a few inches, then slowly bring it back to center.

Repeat this slow, external rotation 3–5 times. This subtle movement gently engages the Psoas against the pressure.

5. Shift and Repeat

Lift the knob slightly, shift it about one inch either slightly up (closer to the rib cage) or slightly down (closer to the groin), and repeat Steps 2–4.

Spend no more than 60–90 seconds total on this sensitive area.

🎾 Technique 2: Using the Ball

⚠️ Safety and Setup:

Gear: A firm ball.

Position: Lie face down (prone) on the floor.

Control: Use your arms and other leg to control the weight on the ball, as this can be intense.

👣 Step-by-Step Guide

1. Locate the Psoas Area

Landmarks: Locate your belly button and the bony point of your hip bone (Iliac Crest) on one side.

Placement: Place the ball in the soft area about 2–3 inches to the side of your belly button and slightly below it (roughly in the middle of the space between the belly button and the hip bone).

Avoid: Do not place the ball directly on your belly button, on your hip bone, or too close to your ribs.

2. Gentle Lowering and Sensing

Start by lying on your stomach, resting on your forearms (Sphinx pose), with the ball in place.

Very slowly and carefully, begin to lower your upper body down, allowing more weight to rest on the ball (a controlled sink, not a forceful drop). Stop if you feel sharp pain, a pulse, or deep internal discomfort.

Once you find a tender but tolerable spot (3–5 out of 10), hold it. Breathe deeply for 20–30 seconds, letting your body relax over the ball with each exhale.

3. The "Leg Slide" (Pin and Stretch)

Keep the ball perfectly still on the tender spot.

Slowly straighten the leg on the side you are treating, sliding it out straight behind you.

Then, slowly bend your knee again, bringing your foot back toward your buttock.

Repeat this "slide out, bend in" motion 3–5 times.

4. The "Knee Roll-Out"

Keep the ball still and your knee bent.

Gently let your knee fall outward to the side (away from your body) by a few inches, then bring it back to the center.

Repeat this slow, external rotation 3–5 times.

5. Explore the Area

Very carefully lift your body slightly, shift the ball about 1 inch in any direction.

Repeat Steps 2–4 in these new spots.

Spend no more than 60–90 seconds total on one side.

⚠️ Important Safety Notes (For Both Techniques)

Pulsing: If you feel a distinct pulse, you are likely on a major artery. Lift the tool/ball immediately and shift position.

Sharp Pain/Numbness: If you feel sharp, burning, electrical pain, or numbness/tingling, you could be on a nerve. Remove the ball immediately and find a different spot.

Internal Discomfort: If you feel any deep, internal organ-like discomfort, stop. This should feel like deep muscle pressure, not organ pain.

Never use fast or heavy rolling motions. Slow, gentle, static pressure with subtle movements is key.