Releasing the Psoas with the Egoscue Tower
Here are some MYOFASCIAL STRETCHES to help CORRECT POSTURE, before attempting to strengthen.
Lie on your back with one leg on a chair or ottoman. With the opposite leg, start at the top wrung. (This foot should already have the foot pedal attached.) Keep your palms face up. Relax on each level for a minimum of 5 minutes. Notice how your low back feels in relation to the floor. Does it have an arch or is it flat to ground? If it is already flat as soon as you begin, you should try the supine psoas release instead. If your back is arched, wait until you feel it closer to the floor then, go to the next wrung. It is best to do all the levels but not necessary. You may want to attempt the first 3 levels. Don’t forget to do both legs.
The Supine Psoas Release in the tower passively helps with elongating the psoas muscle, while it passively tractions the spine, hip, knee and ankle. This also helps with the following issues: BACK AND NECK PAIN, HIP PAIN, KNEE PROBLEMS, PINCHED NERVES, SCIATICA, DEGENERATIVE HIPS, HYPER KYPHOSIS OR “HUNCH BACK”, FORWARD HEAD POSTURE AND MORE.
Try the supine psoas stretch in place of the Egoscue Tower
This stretch allows the hips to settle and take pressure off the spine.
Make sure stretched out foot does not flop out to the side.
Lie on your back with your leg at 90 degrees on top of a chair or ottoman. Have your opposite leg straight out in front. Put a block on the outside of your foot (or something else) to keep your foot from flopping out to the side. Keep your arms out to the side with palms face up. Relax in this position for 15 minutes. Switch legs.
Both of these stretches help to elongate the psoas muscle. This creates a positive reaction up the kinetic chain. Basically, it helps with proper POSTURE ALIGNMENT.