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TableofContents

Part1:OVERVIEWIntroductionWhatIsthePsoas?IsYourPsoasHealthy?MaintainingaHealthyPsoasNutrition&WeightLoss

Part2:FLEXIBILITYEXERCISESActiveStretchesLegSwingWalkingPsoasStretchKneelingKneeCrunchLungeInnerThighStretch

StaticStretchesStaticKneelingPsoasStretchBent-KneeStretchHamstringsStretchonBenchBent-KneeStretchonRollerOuterThighStretchQuadricepsStretchHamstringsStretchKneelingPsoasStretchwithLegRotationKneelingWallStretch

Self-MyofascialReleasePsoasRelease

Piriformis&GlutealMusclesReleaseOuterFrontHipReleaseHamstringsReleaseQuadricepsRelease

YogaCorpsePoseMountainPoseTreePosePigeonPoseBoatPoseBridgePoseTrianglePoseCobraPoseCrowPoseStandingBigToePose

PilatesPelvicCurlSupineLegLiftProneBackExtensionOne-LegCircleRoll-UpNeckPullHundredSingleBent-LegStretchSingleStraight-LegStretchDouble-LegStretchTeaserOpen-LegRockerRolloverJackknifeScissorsSpineTwistCorkscrew

Part3:STRENGTHEXERCISES

StrengthTrainingChairV-SitScissorsCaptain’sChairPlankOppositeArm&LegRaiseRussianTwistCat-CowPoseSupermanExtensiononExerciseBallSidePlankDeadLiftStandingSideKickSingle-LegHipLiftKneeExtensionSingle-LegSquatwithReverseWoodChopStaticWallSquatSide-LyingClamshellQuadrupedLegLiftwithBentLegQuadrupedLegLiftwithStraightLeg

Part4:PROGRAMSPsoasProgramsGeneralPsoasFlexibilityGeneralPsoasStrengthPsoasStrength&FlexibilityforSedentaryPopulationPsoasHealingfromPain,Swelling&Spasms

References

Acknowledgments

AbouttheAuthor

Part1:OVERVIEW

Introduction

Walk into any gym inAmerica and you’ll find endless rows of equipment totrainyourarms,back,core,andlegs.Butwhere’sthemachineforstrengtheningyour psoas?The showpiecemuscles get all the attentionwhile the psoas goesunnoticed.

Fitness magazines are equally dismissive. It’s amusing to even imagine theheadlines theymight comeupwith: “10Tips for ShapingUpYourPsoas” or“GetaBeach-ReadyPsoasbySummer!”

However,thepsoas’lackofexposureisnoindicationofitsimportanceinyourphysicalhealthand fitness. In fact, theeffectsofa tightorweakpsoascanbesubstantial,includingpoorposture,aprotrudingstomach,hipandkneepain,anddecreasedmobility.

Thisbookaims tohelpyoudevelopahealthypsoasmuscle.First, itwillhelpyouevaluatethehealthofyourpsoasanddeterminewhetherit’sshortenedandtight or lengthened and weak; however, none of these conditions is mutuallyexclusive. All can be affected by various lifestyle factors, including weight,body-fat composition, non-exercise activity level, fitness, nutrition, sleep, andhydration.

Part1 discusses theways inwhich these factorscontribute topsoashealthordysfunction as well as complementarymedical treatments for psoas health. Italso provides nutrition and lifestyle recommendations to facilitate healthy hipflexors.

Part2 focusesonflexibilityexercises,includingyogaandPilates,thatimproverangeofmotioninyourhipflexors,abdominalmuscles,andlowerback.Italsofeatures tension-soothing self-myofascial release techniques that target fascialadhesions.

Part 3 is dedicated to providing resistance exercises to build strength in thequadriceps,glutealmuscles,hamstrings,abdominalmuscles,and lumbarspine,all of which contribute to the healthy functioning of your psoas muscle so itworkssynergisticallywiththesurroundingmuscles.

Part4 providesfocusedprogramsforspecificconcerns,includingworkoutsforpeoplewhoaresedentaryorseekingrelieffrompainandswelling.

WhatIsthePsoas?

Thepsoasmajorisamusclethatwrapsaroundyourpelvisfromyourlowerbackforward to the lower part of your pelvis at the inner thigh of both legs.Morespecifically,itoriginatesattheanteriorlateralaspectofthelumbarvertebraeL5,joins the iliacus in thepelvis, and inserts at the lesser trochanterof the femur.Imagine a bikini bottom from the 1980swith its high leg cut and you have ageneralideaofwherethepsoasmusclelies,thoughitdoesnotjoinatthepubisbutattachestothefemur.Together,thepsoasandiliacusmusclesarereferredtoastheiliopsoas.

Thepsoasmajor is longandwideat itsmidline,withaconical shapeoneachend; it’swhat isknownasa fusiformmuscle. It’s composedof slow-and fast-twitch muscle fibers, meaning it’s capable of both sustaining enduranceactivitiesatlowlevelsofintensityandproducingburstsofmovementforashortduration.Inabout50percentofhumans,thepsoasmajorisalsojoinedbyaverythinmusclecalledthepsoasminor.

The iliopsoas is part of a larger muscle group called the hip flexors. Theseinclude the rectus femoris and sartorius locatedon the frontofyour thigh, thetensorfasciaelatae,whichispartofyourhipandupperthighmuscles,andthepectineus, adductor longus, adductor brevis, and gracilis,which are all part ofyourmedialthigh.

FunctionofthePsoasAlthoughyoucan’tseeyourpsoasmuscle,it’sliterallyatthecenterofmostofyour everyday movement, from walking or bending over to twisting andreaching.Inconjunctionwiththeotherhipflexors, thepsoasisresponsibleforbringingtheupperthightowardthetorsoorbringingthetorsotowardthethigh,depending on whether your legs or spine is stationary. The psoas alsoparticipatesintherotationofthetrunkandexternalrotationofthehipjoint.

Here are some of the daily movements and exercises that involve the psoas:• Walking• Climbingstairs• Running• Cycling• Sit-upsandcrunchesNoskeletalmuscle inyourbody functions independently.Allworksynergisticallytoproducemovement,maintainposture,andstabilizejoints.Musclesthatcausemovement by contracting are called agonists. A muscle is considered anantagonistwhenitresistsaparticularmovement.Asynergistmuscleisonethathelpsanagonistorantagonistaccomplishmovementorstabilization.Synergistmusclesalsohelpcontrolmovement,holdingaparticularjointinplacesothatanactioncanbeaccomplishedwithoutinjury.

For the iliopsoas,muscle synergists include thepectineus, tensor fasciae latae,adductorbrevis,andsartorius.Additionalsynergistsincludetheadductorlongusand anterior portion of the adductor magnus, gracilis, gluteus minimus, andquadratuslumborum.Antagonistsincludethegluteusmaximusandtheposteriorportionoftheadductormagnus.

Allofthesemusclesareinvolved,tovaryingdegrees,inthehealthyfunctioningof the iliopsoas inallplanesofmotion.Thus,allmustbestrong, flexible,andbalanced (none displaying dominance) for the psoas muscle to performoptimally.Ifoneisoutofalignmentorweak,itwillnecessarilycompromisethefunctioningofanotherportionofthekineticchain.

KINETIC CHAIN: A combination of several successively arranged jointsconstitutinga complexmotorunit inwhich themovementof each joint affectsthemovementofanotherjointwithinthekineticlink.

IsthePsoasReallythatImportant?While the psoas muscle is active in most of your everyday movement and

stationary behavior, it’s possible to overstate its importance. In fact, someauthors have. Liz Koch, self-proclaimed psoas aficionado and author of ThePsoasBook,says,“Theonlymuscletoconnectyourspinetoyourleg,thepsoasinfluenceseverythingfromlowbackpainandanxietytofull-bodyorgasmsandpure pleasure.” She goes on to say, “A tense psoas can disturb digestion,reproductivefunctioningandcreateahostofotheraliments[sic].Releasedandvitalitfostersfeelingsofpleasureandcomfortable[sic].”

Although that approachmight sell books, it oversimplifies themyriad factorsthataffecthumanphysiologyandoverlooksthefunctionofthepsoaswithinthecontextofthekineticchain.

That’snotwhat thisbookisabout.However, thoughthepsoas isn’t thekeytounlockingthemysteriesofsexualsatisfactionormentalillness,atightorweakpsoasdoeshaveaprofoundeffectonfunctionalmovementandcancontributetopain, postural problems, andmuscle imbalances.When flexible and strong, itfacilitateshealthy functioning indailymovement, recreation, andexercise.Allstrengthandflexibilityexercisescontainedhereinseektotrainthepsoaswithinthecontextofthekineticchainforaholisticapproachtothehealthofyourhipflexors,abdominalmuscles,andlumbarspine.

IsYourPsoasHealthy?

Variouslifestylefactorsimpactyourhipmobilityandthehealthofyourpsoas.Sittingforlongperiodsoftime—arealityformanypeopleinofficesettings—can contribute to a tight psoas muscle. Various sports can also contribute toirritation and inflammation of the psoas and lead to a condition known asiliopsoassyndrome,whichaffectsboththetendonattachingthepsoastothehipboneandtheiliopsoasbursa,afluid-filledsacthatprovidesacushionbetweenthe tendonandhip joint.Runners,dancers, andgymnasts areatparticular riskdue to extensive hip flexion. Additionally, constant sit-ups and cycling cancontributetopsoasoveruseinjuries.

Developing a healthy psoasmuscle requiresmore than simply stretching it orstrengthening it. Think of your skeletal muscles as guitar strings. Before youbegin to play, you make sure the instrument is in tune and then adjust itaccordingly.Ifyouweretosimplytightenallofthestrings,itwouldn’tbemoreintune;somestringswouldbemoreintunebutotherswouldbeless.Thesamegoes for looseningallof thestrings.Youfirsthave todeterminewhethereachstringisplayingslightlysharporflatandthenadjustaccordingly.Thesamecanbe said of your skeletalmuscles.Theymaybe tight and require stretching, orweakandrequirestrengthening,oracombinationofboth.

So,howdoyouknowwhatyourpsoasneeds?Thereareafewwaystotestforpsoashealth.

EvaluatingPsoasFlexibility:ModifiedThomasTestTheThomasTestinvolveslyingonyourbackonanexaminationtableoramatonthefloorandbringingonekneeintowardyourchestuntilyourlowerback

flattensandyourkneegrazesyourabdomen.Theremaininglegremainsextended.Ifthestraightlegelevatesjustbelowthehip,youlikelyhaveatightpsoasmuscle.Ifthestraightlegbendsattheknee,youlikelyhaveatightrectusfemoris,whichispartofyourquadriceps.STARTINGPOSITION: Lie on the floor with your spine straight and yourlegsextendedhip-widthapart.Relaxyourback,neitherarching itnorpressingyourlowerbackintothefloor.Allowittocurvenaturally.

1: Usingyourhandstoguideandassist,slowlybringonekneeintowardyourchestuntilyoufeelyourlowerbackflatten.

Observe your extended leg carefully. The move will cause your pelvis to tiltslightly, but if the psoas muscle is optimally lengthened, it won’t elevate theupperthighorforceyourkneetobend.Ifeitheroftheseoccur,flexibilityshouldbepartofyourpsoastrainingprogram.

EvaluatingPsoasStrength:StandingWallTestYourpsoasispartiallyresponsibleforflexingyourhips.However,atightpsoasisnotthesamethingasastrongpsoas.Testingforpsoasstrengthinvolvesflexingyourhipforanextendedperiodoftimetoseewhetherthepsoastiresquickly.Makesureyou’rewearinglooseclothing;tightpantswillconfoundtheresultsandsuggestweaknessorinflexibilitywhereitmaynotexist.STARTINGPOSITION: Standwith your back against awall and your feethip-widthapart.

1: Slowlyelevateonekneetowardyourchestuntilyourupperthighisparallelwiththefloor.Holdthepositionfor30seconds.

Ifyou’reable todo thiseasily,yourpsoasand its synergistmusclesare likelystrong.

PsoasSyndromePsoassyndrome,characterizedbylowerbackpain,difficultymaintainingproperposture, and pain radiating down one leg, is an easily missed diagnosis,according to an article published inThe Journal of the AmericanOsteopathicAssociation.Someofthedifficultyindiagnosingpsoassyndromestemsfromthefactthatmanyotherconditions,someofthemquiteserious,couldberesponsibleforthesymptoms.Ifyoususpectthatyouhavepsoassyndrome,don’tattempttotreatitonyourown.Instead,seekpropermedicalevaluationandtreatment.Partof that treatmentmay involve at-home stretching and strengthening exercises,buttheseshouldbeoverseenbyyourphysician.Leftuntreated,psoassyndromecancontributetorestrictionofthediaphragmandevendisabilitybeyondthatofotherchronicbackconditions,inadditiontotheexistingsymptoms.

MaintainingaHealthyPsoas

Numerous factors affect the health of your psoas muscle, but your dailymovement, or lack thereof, is themostmanifest.More than the exercises youperform, themovementpatternsyouhave throughout thedayhaveaprofoundeffectonthemuscle.

ErgonomicsModern life is somewhat inconducive to a healthy psoasmuscle.Most of ourlivesarebuiltaroundoneposture—sitting.Wedrivetowork,sitdownatwork,drive home, sit down to eat, and then sit down to put our feet up for a littletelevision.Allof thatsitting leavesourpsoas inashortenedpositionforhoursonend.

Thepsoas isn’t theonly casualtyof extendedperiodsof sitting.Thehabit hasfar-reaching effects, increasing your risks for becoming overweight or obese,type2diabetes,cardiovasculardisease,cancer,andearlydeath.

Ifyouworkinanofficesetting, thereareseveralstepsyoucantaketochangethe ergonomicsofyourworkstation to improveyourpsoashealth.Bonus, youmay find that the changes improve workflow and productivity and help youmaintainahealthyweight.

• Considerastandingdesk. Thiswillallowyoutostandforportionsofthedaywhilemaintainingproductivity.Youshouldhaveacounter-heightchairavailable to sit as needed since standing all day can lead to pain in yourlowerback,knees,andfeet.

• Skipsendinge-mailtocolleagues withintheofficeandgetuptogovisitthem.AstudypublishedinthejournalSciencefoundthatthosewhospentmoreoftheirdayfidgeting,standing,orwalkingburned350morecalories

throughoutthedaythanthosewhoremainedsedentary.Bothgroupswerefed1,000morecaloriesandtoldnottoengageinformalexercise.Onlythefidgetygroupsuccessfullyavoidedweightgain.Thisandotherstudieshaveconfirmedthatmovementthroughoutthedayismorevaluablethansingleboutsofexerciseontopofanotherwisesedentarylifestyle.

• Don’t tradeyouroffice chair foranexerciseor stabilityball. Despitewhatfitnesscommercialsandwell-meaninggym-goersmaytellyou,sittingon a fitness ball for office work not only doesn’t burn many additionalcaloriesoractivateyourabdominalmuscles,itmayactuallydecreasepsoaslengthandrequireconstantcontractiontomaintaintheposture.

• Performseveralpsoasstretchesthroughouttheday ifsittingalldayisunavoidable. Some of the best choices include Standing and WalkingLunges(page36),QuadricepsStretch(page46),TreePose(page60),andChairV-Sit(page98).

Theserequirenospecialequipmentorextensivespace,nordotheyrequireyoutolieonthefloor,whichmaybeundesirableinanofficesetting.

Ifyoudohaveanofficejoboranotherwisesedentaryoccupation,makesuretoevaluateyourpsoashealthusing the strength and flexibility testsdescribedonpage13.

ExerciseSimply staying active will improve the health of your psoas muscle due toincreased blood circulation, improved oxygen delivery, and greater joint andmusclemobility.Inadditiontotheprescriptiveexercisessuggestedinthisbook,incorporate more movement into your everyday life, especially if you have asedentary occupation. Aim for 30–60 minutes daily of moderate-intensitycardiovascular exerciseonmost if not all daysof theweek, alongwith20–30minutesofstrengthtrainingthreedaysperweek.

Exerciseneednotinvolveendlesssessionsonthetreadmill.Therearesomanypleasurablewaystoincreaseyourphysicalactivitylevel.Consideraddingoneortwoof theserecreationalactivities toyourexistingroutine:ArcheryBasketball

Bowling Canoeing Croquet Cycling Dancing Fencing Frisbee Golf HandballHiking Horseback riding Martial arts Rock climbing Rowing Skiing orSnowboarding Soccer Stand-up paddleboarding Surfing Swimming TennisVolleyballWater aerobics Zumba Both for recreation and deliberate physicalfitnesstraining,chooseavarietyofactivities.Notonlydoesthishelpstaveoffboredom, it also develops greater range ofmotion and prevents sport-specificmuscleimbalancesandoveruseinjuries.Ultimately,whateverexerciseyoufindenjoyableandaremostlikelytoengageinisthebestexercisetouseforaerobicactivity.

STRENGTHTRAINING

AccordingtotheAmericanCouncilonExercise,aregularstrength-trainingroutinehasnumerouspositiveeffects:• Increasedstrengthofbones,muscles,andconnectivetissues• Decreasedriskofinjury• Increasedmusclemassandbasalmetabolicrate• EnhancedqualityoflifeStrengthtrainingshouldincluderesistanceexerciseforallmajormusclegroupsandbedonewithproperformtoreducetheriskofmuscleimbalancesandinjury.Multi-jointfunctionalmovementssuchassquatsandpush-upsincorporatemorethanonemusclegroupanddevelopfunctionalstrength.Apersonaltrainercanhelpyoucreateaprogramthatchallengesyourwholebodyandaddressesyourparticularphysicalandmedicalhistory.

SleepTheimportanceofhealthysleeppatternscannotbeoverstated.Loggingatleasteighthoursofshut-eyeanightmayseemlikealuxury,butit’sessentialtoyourhealth.Adequate sleep improves hormone regulation andweightmaintenance,while insufficient sleep is implicated in driving hunger and reducing satietymechanismsaswellasdecreasingmotivationandabilitytoengageinexercise.

Thisisanunfortunaterealitybecauseexerciseimprovessleepquality.Lostsleepyieldslessexercise,whichinturnyieldslesssleep.

Inadequate sleep may also contribute to chronic pain and decrease paintolerance,bothofwhichcanfurthercontributetosleeploss.Clearly,sleepisareciprocal issueanddevelopinghealthysleeppatternswill influencenumerouspositiveoutcomes.Hereareseveralsimplestepsyoucantaketowarddevelopinghealthysleephabits.

ENSURE YOUR BEDROOM IS CONDUCIVE TO SLEEP. Thetemperatureofyour roomshouldbecool,between65–72degrees, foroptimalsleep.Theroomshouldbedarkbutnotpitchblack.Roomdarkeningshadescanhelpwiththisinadditiontoremovingelectronicdevicesthatemitlight,suchasalarmclocks,phones,andevenphonechargers.Aircirculationfromafanmayimproverespirationandprovidewhitenoisetoblockoutdistractionsthataffectsleepquality.

ELIMINATE EVENING SCREEN TIME BEFORE BED. The blue lightemittedby televisions,computers, tablets,andcellphonesdecreasesmelatoninsecretion,whichhelpsyoufeelsleepy.TurnoffyourelectronicdevicesandLEDlightingandreplacethemwithdim,warmlighting.Evenlightingcandlesinsteadof turningonanLEDlampcan improvesleepquality. Justmakesure toblowthemoutbeforeyouhitthehay.

ESTABLISHASLEEPSCHEDULE. Sleepingandwakingat thesametimeevery day— yes, even on the weekends— will contribute to better, deepersleep.And,whenyou’rewell rested,youwon’tevenmisssleeping inonyourdayoff.

GOEASYON THEALCOHOL. If you use a few drinks to help you fallasleepintheevening,itcouldbebackfiring.However,asingledrinkmayhaveno effect or even improve sleep quality and duration, according to researchpublishedinthejournalElectroencephalographyandClinicalNeurophysiology.

ADOPTAHEALTHYSLEEPPOSTURE. Sleeping inanexaggerated fetalpositioncontributestopsoastightnesswhereasstomachsleepingmaycontributetopsoas lengtheningandspinal lordosis.Sleeponyourbackorsidewithyourspineinaneutralposition.

EXERCISE EVERY DAY. Even if you don’t feel like it, a small bout ofexerciseeverydaycan improve sleepquality. Ifyou’realready sleepdeprivedand have difficulty falling asleep and staying asleep, adding exercise to yourdaily routine can improve sleep quality and increase your desire to engage inexerciseonsubsequentdays.

Hydration&YourPsoasDehydrationcontributestonumeroushealthconsequences,butitseffectonskeletalmusclesisrarelydiscussedoutsideofmedicaljournals.Inadequatefluidintakeisknowntodecreasemuscularpower,strength,andendurance.Itseffectonpostureismoresubtlebutequallyimportant.AstudypublishedinthejournalNeuroscienceevaluatedtheeffectsofhydrationonposturalcontrolandfoundthatpoorhydration,particularlyinthepresenceofintenseexercise,yieldedpoorposturalregulation.Thirst may or may not be a reliable indicator of hydration levels. Thus,developing regular hydrationhabitswill ensure adequate fluid intake.Aim for64–96 ounces of water daily depending on your activity level and theenvironmentinwhichyoulive.Peoplelivingathighaltitudesorinaridclimates,orthosewhoengageinstrenuousactivity,willneedgreaterlevelsoffluid.

ChiropracticCare&MassageAccordingtotheMayoClinic,thegoalofchiropracticadjustmentistocorrectstructuralalignmentandimprovefunctionalmovement.Massagetherapyisconsideredaformofcomplementarymedicine.VarietiesofmassagetherapyincludeSwedishmassage,deeptissue,sports

massage,andtriggerpoint,whichvaryinpurpose,intensity,andthetypesofstrokesusedbythemassagetherapist.Bothchiropracticandmassagetherapyareoftensoughtasatreatmentforlowerback pain and research suggests that both can be as effective as conventionaltreatments. Nevertheless, neither chiropractic nor massage therapy areparticularly successful at manipulating the psoas muscle itself. The muscle isburied deep beneath other muscle tissue, fat, and organs. Thus, working thepsoas in isolation is difficult, even for a competent massage therapist orchiropractor.

Ifitcanbelocatedsuccessfully,anothermajorchallengeisthatpsoasworkcanbeincrediblyuncomfortable,accordingtoformerRegisteredMassageTherapistPaul Ingraham. “Likemost flexors, the iliopsoas is quite sensitive topressure,andthequalityofpainisalmostalwaysunpleasant,”hesays.“Ittakestimeandcautiontodoitwellandwithoutcausingsignificantdiscomfort—evenextremediscomfort.”

Ingraham also warns against seeking treatment from practitioners whomistakenlybelieve that thepsoas is thekey todiagnosingand treatingallpainandinjury.“Thisisaclassicexampleof‘structuralism’:theexcessivefocusonspecificbiomechanicaloriginsofpain,”hesays.

Abetterapproachtomassageandchiropracticcareforpsoashealthistouseittofacilitatehealthybone,joint,andmusclefunctioningforallofthemusclesfromthelowerbackthroughthehips,butt,andthighs.

Ifyoupursuechiropracticcare,seekarecommendationfromyourprimarycaredoctor or spine specialist. According to a review published in the journalEvidence Report Technology Assessment, some studies have found spinalmanipulation is significantly associatedwith vertebral artery dissection,whichcan cause temporary or permanent stroke-like symptoms, and vertebrobasilarvascularaccident.However,typically,theseonlyoccurwithneckmanipulationandareveryrare.

PhysicalTherapyA qualified physical therapist can provide effective treatment for those withpsoassyndromeorsymptomsofpain,swelling,spasms,oratightorweakpsoasmuscle. It’s especially important for people who are experiencing thesesymptomstohaveamedicalprofessional,suchasaphysical therapist,overseetheir treatmentand rehabilitation.Aphysical therapistmightprescribe specificstrengthandflexibilityexercises,externalmanipulation,ice,rest,medication,oracombinationofthesedesignedtoaddressyourspecificcondition.

AlternativeTreatmentsVariousalternativetreatmentsmaycontributetopsoashealth.Someoftheseincludeacupuncture,qigong,andStructuralIntegration.Alwayscheckwithyourprimarycarephysicianbeforeengaginginalternativetreatments,especiallyifyou’reexperiencingpainordiscomfort,andseekaqualifiedpractitioner.

Nutrition&WeightLoss

Inadditiontoyourdailymovementpatterns,whatyoueatandyourweightaffectthe health of your psoas. This section contains information on how to reduceinflammation as well as achieve and maintain a healthy weight for a healthypsoas.

InflammationNotonlyisthepsoassubjecttodamagefromoveruse,poorergonomics,andotherphysicalconsiderations,it’salsosusceptibletoinflammationfromstress,diet,andotherlifestylefactors.Acuteinflammationisagoodthing—yourbodyisrushingtothesiteofpainorinjurytorepairthedamage.However,chronicinflammationiswhenyourbodyisinconstant“crisisintervention”mode.Someofthefoodsthatcontributetochronicinflammationinclude:WHEATANDSUGAR. Simplecarbohydratesaretheworstoffendersforcontributingtoinflammation.Frombread,breakfastcereal,andpastatosweeteneddrinks,pastries,anddesserts,allcontributetoelevatedbloodsugarandinsulinlevels,whichplayaroleincreatingastateofchronicinflammation—yourbody’sconstant“crisisintervention”mode.Evenwhole-wheatbreadhasasurprisinglyhighglycemic

indexandisimplicatedincontributingtoinflammation.Gluten-freegoodsarenotoffthehook,either,whentheyreplacewheatwithotherrefinedgrainsandsugar.PROCESSEDFOODS. Fried and overly processed foods have inflammatoryeffects. French fries in particular have both a high glycemic index alongwithfatsthathaveoxidizedduetorepeatedcookingathightemperatures.Processedmeatssuchaspepperoni,lunchmeat,andhotdogsareequallydamaging.

OVERCOOKEDMEAT. Advancedglycationendproducts,orAGEs,damageproteinsinthebodyandelevatecytokines,whichareinflammatorycompounds.AGEsareformedinalarmingquantities inmeat thathasbeencookedfor longperiodsof timeorathightemperatures—thinkawell-donesteakpreparedonthegrill.

COOKINGOIL. Anotherdietarycontributortoinflammationisindustrialseedand vegetable oils — corn, canola, soybean, sunflower, and safflower oils,amongothers—withanunhealthybalanceofomega-6toomega-3fattyacids.

It’s not all bad news, though — many delicious foods actually help calminflammationandreverseandrepaircellulardamage.Fillyourgrocerysackwiththeseitemstonotonlyquellinflammationbutalsoaidinweightloss.

VEGETABLES. Broccoli, kale, garlic, onions, spinach, bok choy, and redcabbage, among numerous others, have all shown potency in clinical trials atreducinginflammation.

BERRIES. Numerousvarietiesofberrieshavedemonstratedanti-inflammatoryeffectsinscientificstudies.Chooseorganicorwildberriesinseasonwheneverpossible. Some excellent options include blueberries, raspberries, blackberries,cranberries, goji berries, and strawberries. They are all high in fiber,antioxidants,vitamins,andminerals.

FISH. Choose salmon and other wild, sustainably harvested cold-water fish,such as European anchovies, Pacific sardines, bluefin tuna, Atlantic herring,rainbow trout, andAtlanticmackerel. Ifyou’renot a fanof fish,opt forhigh-

quality fish oil supplements.A study published in the journalPharmaceuticalBiologyin2012foundthatsixmonthsoffishoilsupplementationimprovedfatmetabolismandamelioratedinflammationinpatientswithmetabolicsyndrome.

NUTS AND SEEDS. Among plants, nuts (particularly walnuts, pecans,chestnuts,andpeanuts)andseedscontainsomeofthehighestconcentrationsofantioxidants. In 2006, the American Journal of Epidemiology published ananalysisofdataonover6,000USadults.Researchersobservedthatfrequentnutandseedconsumption(asmanyasfiveservingsperweek)wasassociatedwithlower levelsof the inflammatorymarkersC-reactiveprotein, interleukin-6,andfibrinogen.

COCONUT OIL. This tropical oil derived from coconut meat is rich inantioxidantsandappearstohavestronganti-inflammatoryeffects,accordingtoastudy published in the journal International Immunopharmacology in 2014.Don’tworrytoomuchaboutcoconutoil’ssaturatedfatcontent.First,emergingresearch and a reanalysis of the research that first led us to fear it in the firstplace suggests that itmay not be as bad for our health as previously thought.Moreover,50percentofthesaturatedfatincoconutoilislauricacid,whichhasantiviralandantibacterialproperties.

SPICES. Turmeric, ginger, and red pepper all have potent anti-inflammatoryeffects.Turmericandgingerbothreducedtheincidenceandseverityofarthritisinaclinical trialconductedin2011andpublishedinthejournalInflammation.Fortunately,alittlegoesalongway,soconsideraddingateaspoonofturmericorgingertoyourmorningsmoothieoreveningstirfry.

BodyCompositionDevelopingthestrengthandflexibilityofyourpsoasprovidesyetanotherreasontoachieveandmaintainahealthyweightandbody-fatcomposition.Whenoverweightorobesityoccursinanindividual,excessfatexistsnotonlyinprotrudingstomachsandthighsbutalsoinandaroundyourskeletalmuscles.Thisiswhatscientistscall

intramuscularadiposetissue,orIMAT.Evenifyourbodymassindexiswithinahealthyrange(18.5–25),anelevatedratioofbodyfattoleanmuscletissuewillcontributetoincreasedIMATdeposits.The consequences of IMAT include insulin resistance, loss of strength, andimpairedmobility.

AreviewpublishedintheInternationalJournalofEndocrinologyin2011foundthatIMATisasignificantpredictorofmusclestrengthandmobility.Thereviewincludedacrosssectionofthethighsoftwofemalesubjectswiththesamebodymass index andmuscle size.Onewoman displayed twice the IMAT, 18.8 cmcomparedto9.8cm,thantheotherwoman.ThewomanwiththegreaterIMATshowed a 45 percent decrease in leg power and a 24 percent decrease in legstrength,suggestingthatintramuscularfatdepositshavesevereconsequencesonphysicalfunctionevenwiththesamevolumeofmuscle.

Body-FatPercentage

Women

Men

Essentialfat 10–13% 2–5%

Athletes 14–20% 6–13%

Fitness 21–24% 14–17%

Average 25–31% 18–24%

Obese 32%+ 25%+

Source:AmericanCouncilonExercise

Fortunately, reductions in overall weight typically result in commensuratereductions in IMAT. A study published in 2014 in the journal ClinicalInterventions inAging found thatan8percentdecrease inbodyweightafteracombineddietandexercise interventionyieldeda9percentdecrease in IMATaroundthepsoasmuscle.

WeightLossBothdietandexercisecontributetoweightlossandbotharenecessaryforsuccessful,sustainedweightloss.However,whatyoueatoftenplaysagreaterrolethanyourworkout—particularlyintheshortterm.Themosteffectivenutritionstrategiesforweightlossfocusonwholefoodsandinclude an abundance of unprocessed, sustainably harvested plant and animalfoods—thetypesoffoodthathumanshavethrivedonformillennia.Accordingto an article published in The American Journal of Clinical Nutrition, theNeolithicandIndustrialperiods(beginningatabout10,000B.C.andthemiddleofthe18thcentury,respectively)introducedfoodsandprocessingmethodsthatalteredseveralcriticalelementspresentinthehumandietupuntilthattime:theglycemic load, fatty acid composition,macronutrient content (protein, fat, andcarbohydrates),micronutrientdensity,sodium-potassiumratio,andfibercontent.These changes resulted in numerous consequences for human health, notablyoverweightandobesity.

Although primitive diets varied widely by geographic region, season, andavailability, they all had this in common:minimally processedwild plant andanimal foods.Numerous popularweight-loss programs offer interpretations ofancestral approaches to food, nutrition, and weight loss, including the PaleoDiet, the Primal Blueprint, andWhole30. Each has its own unique style andstrategies, but all eliminate inflammatory foods and allow your body to shed

excesspoundswithoutcountingcaloriesorexcessivefeelingsofhunger.Allofthese approaches are decidedly low-carb, which research confirms is moreeffectivethanlow-fatdietsforlong-termweightloss.

WhattoAvoidAnancestraleatingplaneliminatesgrainsandlegumes,dairy,refinedsugar,andindustrialoils.FormanyAmericans,thiscomprisestheirentiremenu:cerealwithlow-fatmilkandorangejuiceforbreakfast,lightpopcornforasnack,apeanutbuttersandwichonwholewheatwithadietCokeforlunch,andafrozenpackagedmealfordinnerwithasliceoflow-fatchocolatecakefordessert.IthasearnedtheunfortunatemonikerSAD,StandardAmericanDiet,forthedevastatingeffectsithashadonourwaistlinesandourhealth.RestrictingcalorieswithintheSADparadigmmayyieldsomeweightloss,butittypicallyresultsinnagginghunger,constantcravings,fatigue,irritability,andfailuretoloseasignificantamountofweight.Ifthevastnumberofdietsonthemarketandourescalatingproblemwithoverweightandobesityisanyindication,dietingwithinthisparadigmsimplydoesn’twork.

WhattoEatModerninterpretationsoftheancestraleatingpatternincludeplentyoffresh,seasonalvegetables,sustainablyraisedandharvestedmeat,fish,poultry,andpasturedeggs,alongwithsomefreshfruit,nutsandseeds,andhealthyfatsfromcoconutandoliveoils.Herbs,spices,coffee,darkchocolate,andwinearealsoincludedinsomecontemporaryversionsofanancestraldiet.Countingcaloriesisunnecessarywhenyou’reeatingthiswaybecauseyourbody’sbuilt-inmechanismsbecomereliableindicatorsofhungerandsatiety.Processedfoods,grains,anddairyeasilyoverridethesesignals.Nevertheless,theriseinpopularityofancestraldietshasgivenwaytomanyfoods(bakedgoodsanddessertsinparticular)thataretechnicallywithintheframeworkofancestralfoodsbutareinconducivetoweightloss.FRESH VEGETABLES. Enjoy 5–10 servings a day of fresh, seasonal

vegetables. Purchase organicwhenever possible and prudent— if the organicproduceiswiltingonstoreshelves,conventionalmaybeabetteroption.Choosemostlynon-starchyvegetables.

ArtichokeArugulaAsparagusBeetsBokchoyBroccoliBrusselssproutsCarrotsCauliflowerCeleryChardCollardgreensCucumberGarlicGreenbeansHerbsKaleLeekLettuceMushroomOnionPepperRadishSquashSweetpotatoTomatoWatercressFRESHFRUITS. Enjoyupto2servingsoffruitdailywhenyou’retryingtoloseweight,orupto4servingsdailyforweightmaintenance.Berriesareoneofthemostnutritiousoptionswiththeleastamountofsugar.AppleApricotAvocadoBananaBlackberryBlueberryBoysenberryBreadfruitCantaloupeCherryCurrantFigGrapeGrapefruitKiwifruitLemonLimeMarionberryMelonNectarineOrangePeachPearPlum/prunePineapplePomegranateRaspberryStrawberryWatermelonMEATANDPOULTRY. Chooseorganic,grass-fed,orpasturedmeatandpoultrywheneverpossible.They’retypicallyleanerandcontainmorenutrientsthanconventionallyraisedanimals.BeefChickenLambOrganmeatsPorkTurkeyFISHANDSEAFOOD. Choosesustainablycaughtwildseafoodformostofyourpurchases.TheMontereyBayAquarium’sSeafoodWatchoffersrecommendationsforthebestchoicesforsustainableseafood.ClamCodHalibutMusselSalmonShrimpOTHERPROTEINSOURCES. Eggs,nuts,andseedsprovideadditionaloptionsformuscle-buildingaminoacids.Choosepasturedeggswheneverpossibleandchooserawnutsoverthosethathavebeenroastedinpolyunsaturatedfattyacids,whichcancontributetoinflammation.AlmondHazelnutSesameseedWalnutWholeeggSupplementsMostofthenutrientsyourbodyneedstostayhealthyandfeelenergizedshouldcomefromwholefoods.However,sometimessupplementationcanbehelpfultocorrectexistingnutrientdeficienciesorifyou’reconsumingoverlyprocessedornon-organic,conventionallyfarmedfoods,whichhavelowernutritionalvaluethanorganic,sustainablyraised,orwildharvestedfoods.

OMEGA-3 FATTY ACID. Supplementing with omega-3 fats may reduceinflammationandsymptomsofjointpain,particularlywhenit’sassociatedwithrheumatoidarthritisandosteoporosis.

MAGNESIUMANDPOTASSIUM. Themineralmagnesiumplays a criticalroleinmusclerelaxation,andmagnesiumdeficiencycancontributetopotassiumdeficiency,whichcontributestomusclecramping,spasms,andreducedstrength.Theminerals are best absorbed and toleratedwhen takenwith vitaminD andcalcium.

Part2:FLEXIBILITYEXERCISES

ActiveStretches

Activestretchesprepareyourbodytomovethroughallplanesofmotionfreely.Anactivestretchisoneinwhichyoumoveintoandoutofthestretch,holdingitforonlya fewsecondsata time.Oneof thebenefitsofactivestretching,alsocalledballisticstretching,isthatitincreasesrangeofmotionwithoutdecreasingpower, according to a study published in the Journal of Strength andConditioningResearch.Thisisparticularlybeneficialifyourflexibilitytraininggoalsaregearedtowardpreparingyouforathleticactivity.

LegSwing

This simpleexercisewarmsyourhip flexorsandhelps loosen them fordeeperstretching.

STARTINGPOSITION: Standnexttoachairorwallandplaceonehandonit.

1: Contractingyourabdominalmuscles,liftthefootofyourouterlegandswingit forward and back, keeping a neutral spine position and your hips aligned.Generatethepowerforthemovefromyourhips,notyourthighs.

Repeat10timesforwardandbackward,andthenswitchsides.

WHATYOUSHOULDFEEL: Agentlewarminginyourhipsandthighs.

WalkingPsoasStretch

It’s easy to stretch your psoas muscle every time you take a step by simplyextendingyourbacklegandallowingthestretchtotravelfromyourinnerthighintoyourlowerback.

STARTING POSITION: Stand with your feet hip-width apart, keeping aneutralspineandyourcoremusclescontracted.

1: Takeastepforwardwithyourrightfoot.

2: Leavingyourleftfootonthefloor,extendyourlegandpointyourtoe.Keepyourhipssquare,tuckyourpelvisforwardslightly,andleanyourshouldersbackslightly.Holdfor2seconds.

3: Stepforwardwithyourleftfootandrepeatthestretchonyourrightleg.

Repeat8–10timesoneachleg.

WHATYOUSHOULDFEEL: Agentlestretchthattravelsupyourextendedleg,fromyourquadricepsthroughyourpsoasandintoyourabdominalmuscles.

KneelingKneeCrunch

Oneof thechief functionsof thepsoasmuscle is tobring theknee toward thetorsoandchest.Thisactivestretchimprovesrangeofmotioninboththepsoasmuscleaswellastheglutealmuscles.Youmaywanttouseamattoprotectyourknees.

STARTING POSITION: Kneel with your hands directly beneath yourshouldersandyourkneesdirectlybeneathyourhips.Yourspineshouldbeinaneutralposition.

1: Keepingyourhipsaligned,bringonekneeintowardyourchestuntilyoufeelagentlepullingsensationinyourhips.Holdfor1–2seconds.

Releaseandrepeat10–15times,thenswitchsides.

WHAT YOU SHOULD FEEL: A contraction in your core muscles and agentlestretchintheglutealmuscles.

Lunge

Thisisanexcellentexercisetoperformaspartofyourwarm-upandthereforeshouldn’tbeusedtopushthemusclespastwhatfeelscomfortable.

STARTINGPOSITION: Standwithyourfeetunderneathyourhips.

1: Steponefootforward,slightlyfartherthanatypicalstridelength.Distributeyourweightevenlybetweenbothlegs.Placethetoeofyourrearlegonthefloorandbendthatknee,loweringyourhipstowardthefloorforacountof2.Pauseatthe bottom of the move. Tuck your pelvis forward, maintaining alignment inyourhips.Holdfor1count.

Risetostartingpositionfor1count.

Repeatthemove8–10timesbeforeswitchinglegs.

WALKINGVARIATION: Bringyourrearlegoffthefloorandstepforward,fartherthanatypicalstridelength.Continuewithyourotherleg.

WHATYOUSHOULDFEEL: Agentlestretchinyourhipflexors,fromyourquadricepsintotheoriginationpointofthepsoasmuscleinyourlowerback.

InnerThighStretch

Yourpsoasandiliacusinsert inyourinnerthighsat thetopof thefemur.Thisstretch targets the iliopsoas from yet another angle for greater flexibility andrangeofmotion.Foracomplementary stretch,perform the staticOuterThighStretch(page45).

STARTINGPOSITION: Siton the flooronyour sitboneswith the solesofyour feet pressed together and your knees opened to the sides. Maintain anuprightpostureandkeepyourabdominalmusclespulledin.

1: Placeyourhandsonyouranklesforleverageandallowyourelbowstoreston your thighs just above your knees. With a flat back, gently pull yourselfforward as you press your legs toward the floor. To an outside observer, youwon’tappeartobemovingverymuch,butyou’llfeelthestretchevenwithveryslightmovement.Holdfor1–2secondsbeforerisingtostartingposition.Donotbounce.

Repeatthemove8–10times,deepeningthestretchsubtlywitheachrepetition.

WHATYOUSHOULDFEEL: Agentlestretchthroughyourinnerthighs.

StaticStretches

Static stretching involves holding a stretch for 20–30 seconds, or until themusclesrelease.Musclesshouldbewarmbeforecommencingstaticstretching.Youcanwarmupwithsimplesquats,lunges,orabriefwalkorjog.Thegoalofstatic stretching is to lengthenmuscles to their optimalmeasurement to allowthemtofunctionwithidealrangeofmotion.

StaticKneelingPsoasStretch

Themostbasicpsoasmusclestretchworksthepsoasofthekneelinglegasyoutuckyourpelvisforward.Itcanbedeepenedbytwistingtowardtheoppositeleg.

STARTINGPOSITION: Kneelonthefloorandstepyourrightfootintoalowlungeposition.Bothlegsshouldbebent90degrees.

1: Squareyourhipsandliftyourchestasyouleanforwardintoyourfrontleg,extendingyourbacklegslightlytoaccommodatetheforwardmovement.Tuckyourpelvisforwardtofeelastretchdownthefrontofthethighofyourkneelingleg.Besurethatyourhipsdon’televateor“turnout”tooneside.Holdfor20–30seconds.

Repeatontheotherside.

VARIATION: To deepen the stretch, reach the opposite arm overhead andtwistslightlytowardtheoppositeleg.

WHATYOUSHOULDFEEL: A firm stretch inyour quadriceps andpsoasmuscle.

Bent-KneeStretch

Whenyoulieonyourbackandelevateoneleg,bringingitperpendiculartothefloororbringingyourkneetowardyourchest,thepsoasoftheoppositelegwillelevateyourupperthigh.Allowgravitytoworkagainstthiseffectandincreasethelengthinthepsoas.

STARTINGPOSITION: Lieonyourbackwithyourlegsextendedandyourarmsrestingalongyoursides.

1: Bring one knee toward your chest and hold it in both hands. Allow theopposite leg to remain extended along the floor, ensuring that your hips,buttocks,andthighremainincontactwiththefloor.

Holdfor20–30seconds,feelingthestretchthroughthepsoasmuscle.

Repeatontheotherside.

WHATYOUSHOULDFEEL: Agentlestretchinthehamstringsofthebentlegandthepsoasofthestraightleg.

HamstringsStretchonBench

When the Bent-Knee Stretch (page 42) no longer increases your range ofmotion,progresstheexercisetoabenchortheedgeofabedorottoman.Thiswillallowgravitytofurtherpulldownontheextendedlegtodeepenthestretch.You’llneedatowelorexercisestrapforthisstretch.

THEPOSITION: Withatowelorexercisestrapinhand,sitontheedgeofabench.Liedown,allowingyourlegstoremainhangingofftheedgeofthebenchwithyourhipspartiallysupported.Usingthetowelorexercisestrap,extendonelegtowardtheceiling.Maintainalignmentinyourhips.

Focusonrelaxingthelowerlegasyouholdfor20–30seconds.

Repeatontheotherside.

WHATYOUSHOULDFEEL: Agentlestretchinthehamstringsofthebentlegandthepsoasofthestraightleg.

Bent-KneeStretchonRoller

Youcanposition theBent-KneeStretchona foamroller todeepen the stretchandsimultaneouslyreleasefascialadhesionsinyourlowerback.

STARTING POSITION: Lie on the floor on your back with a foam rollerplacedperpendiculartoyourspine,directlybeneathyoursacrum.

1: Bringonekneeintowardyourchest.Graspyourlegwithbothhandsandpullgently. Resist letting the opposite leg rise during the stretch. Hold for 20–30seconds.

Repeatontheotherside.

WHATYOUSHOULDFEEL: Agentlestretchinthehamstringsofthebentlegandthepsoasofthestraightleg.

OuterThighStretch

ComplementtheInnerThighStretch(page38)withthisstretchthattargetsyourgluteusmaximusandotherhipabductors.

STARTING POSITION: Sit on the floor on your sit bones with your legsextendedinfrontofyou.Maintainaneutralspineanduprightposture.

1: Bringyourrightkneetowardyourchestandplacethefootflatonthefloornearyourknee.

2: Rotateyourtrunktowardyourbentkneeandreachyourleftarmaroundthebent leg,using it for leverage.Supportyourbodywithyour righthandon thefloorbehindyou.Gaze slightlybehindyouoveryour right shoulder.Hold for20–30seconds.

Releaseandrepeatontheotherside.

WHATYOUSHOULDFEEL: Agentlestretchinyourouterthigh.

QuadricepsStretch

Aspartofyourhipflexors,yourquadricepsareintimatelylinkedtothehealthofyour psoas muscle. When they’re too tight, they can increase tension in thepsoasandnegativelyaffectposturalalignment.

STARTING POSITION: Stand facing a wall or the back of a chair forbalance.

1: Liftyourrightfootbehindyou,bendyourkneeandgraspthetopofyourfootwith your right hand. Your heel should come toward your buttocks and nottowardyourouter thigh.Tuckyourpelvis forwardslightlyandkeepyourhipsaligned.Holdfor20–30seconds.

Repeatontheotherside.

WHAT YOU SHOULD FEEL: An intense stretch in the quadriceps of thebentleg.

HamstringsStretch

Mostindividuals,particularlythosewhoworkinsedentaryoccupationsorspendthe vast majority of their time seated, don’t need to stretch their hamstrings.Contrary topopularbelief, thispositionputs themuscle ina constant stateofextensionresultingindecreasedglutealstrength.Italsoshortensthehipflexors,which leads to an anterior (forward) pelvic tilt, further lengthening thehamstrings.However,foractiveindividualsorthosewhositwiththeirkneesinhyperflexion (feet tucked under your chair), a hamstring stretch can bebeneficial.

THE POSITION: From standing, set the heel of your left foot on the floorabout12 inches in frontofyou.Flexyour footandpointyour toes toward theceiling, keeping your leg straight. Allow your right foot to turn out slightly.Bendyourbackknee to loweryourhips toward the floor.Youshould feel thestretchtravelupthebackofyourthigh.Holdfor20–30seconds.

Releaseandrepeatontheotherside.

VARIATION: Todeepenthestretch,graspthetoesofyourfrontfootwiththesame-sidehand.

WHAT YOU SHOULD FEEL: An intense stretch from the ankle to thebuttocksofthestraightleg.

KneelingPsoasStretchwithLegRotation

Real life isn’ta seriesofbiceps curlsand lunges. It’s complicated,multi-jointmovementsinvariousplanesofmotion.Therefore,bothflexibilityandstrengthtrainingaremoreeffectivewhen theyrecruityourmuscle fibers fromdifferentangles.

STARTINGPOSITION: Assumealowlungeposition.

1: Bringyourbackfoottowardtheoppositesideofyourbodysothatyourcalfformsadiagonalline.Leanforwardandtuckyourpelvisforward.Holdfor20–30seconds.

Repeatontheotherside.

VARIATION: To deepen the stretch slightly, reach your arms forward, turnyoupalmsupward,andthenpointyourfingerstowardthefloor.

WHATYOU SHOULDFEEL: An intense stretch from your inner thigh toyourhip,closertothegroinareathanastandardkneelingpsoasstretch.

KneelingWallStretch

Whenyounolongerfindtheaforementionedstretcheschallenging,useawalltoincrease resistanceanddeepen the stretch throughout yourpsoas,quadriceps,andotherhipflexors.

THEPOSITION: Assumealowlungepositionwithyourbackkneerestingonatowelorcushionabout8inchesfromawallandthetopofyourfootelevatedandpressingagainst thewall.Keepingyourhipssquare, leanforwardslightly.Holdfor20–30seconds.

Repeatontheotherside.

WHATYOUSHOULDFEEL: An intense stretch through thequadriceps inyourkneelinglegandagentlestretchinthehamstringsofyourfrontleg.

Self-MyofascialRelease

Everwish you had amassage therapist in residence?Meet the foam roller. Itlooksalittlebitlikeapoolnoodlebutisshorteranddenser.Somefoamrollershaveknobsor ridgeson themandothers areverynarroworparticularlyhard,butallhaveaunitedpurpose:tobreakupfascialadhesionsandalleviatemuscletensionbytargetingneuromuscularreceptors.

Fascia isn’t exactly cocktail party conversation material. However, it’simportant.Fasciaisathinmesh-likelayerthatcoversyourmusclesandmusclefibers.Thinkoffascia like thefancykitchen trashbagswithadiamond-weavepattern designed to resist tears, and you have a good idea of the strength andstructureofyourfascia.Unfortunately,whenadhesionsform,theypreventyourmusclesfrommovingfreely.Foamrollingbreaksuptheseadhesions.

FitnessexpertandcelebritytrainerAshleyBordenincorporatesfoamrollingintoallofherclientprograms.“Inmyalmost20yearsoftraining,nothinghasbeenamore crucial tool than the foam roller/PVC pipe,” she says. “I’ve witnessedbodiesofalltypesreachincredibleresultsbothphysicallyandfunctionallywhenintegratingrollingoutintotheirlives.”

DID YOU KNOW? Subcutaneous fat poking up through your fasciacontributes to cellulite. Foam rolling breaks up fascial adhesions, whichmaydiminishtheappearanceofcellulite.

For nearly all foam-rolling exercises, you can decrease the intensity of theexercisebydecreasingtheamountofweightyouplaceonthegivenmuscle.Youcan do this by supportingmore of your bodyweightwith your hands or yourlegs,whatever’srestingonthefloor.

Toincreasetheintensity,restallofyourbodyweightontoagivenarea.Ifthisstilldoesn’tprovidegreatenoughstimulation,chooseafoamrollerthat’sharder,narrower,orknobbier.Forthegreatestintensity,useatennisball.Thisprovides

very targeted self-myofascial release and should be used after you have someexperiencewithfoamrolling.

Whilemany of these self-myofascial release exercises don’t target your psoasmusclespecifically,theydofreethesurroundingmusclestosupportandaidthepsoasineverydaymovement.

PsoasRelease

Tension can occurwhere your psoas attaches to your spine. A foam roller isuniquely suited to address this tender area and deepen traditional psoasstretchesbyincreasingtheanglebetweentheupperthighandtorso.Becautiousabout increasing the intensity of this exercise with a tennis ball until you’reaccustomedto“rollingout”thisarea.

THEPOSITION: Lie on your sidewith a foam roller perpendicular to yourbodyjustaboveyourhip.Bringthetopkneeinandplaceyourfootonthefloor,keeping the bottom leg extended along the floor. Slowly roll forward andbackwardveryslightly.

Repeatontheotherside.

WHATYOUSHOULDFEEL: Thegentlestretchingandmoderatepaininthelowerpsoasofthestraightleg,followedbyreleaseintheupperpsoasmuscle.

Piriformis&GlutealMusclesRelease

Yourpiriformismuscleislocateddeepwithinyourbuttocksbeneaththegluteusmaximus and is critical to hip mobility. It can be difficult to target yourpiriformismuscle,butafoamrollerisuniquelysuitedtothejobandcanreachtheentiremuscleinonemovement.

THEPOSITION: Sitonthefoamrollerandplaceyourrightankleacrossyourleftknee.Holdyourelevatedkneewithyour lefthand.Leanbackslightlyandplaceyourrighthandonthefloor.Gentlyleantowardyourrightside,placingallofyourweightonyourrightglutealmuscle.Rollforwardandbackveryslightlyuntilyoufindthepiriformismuscle.Whenyouencounterasensitivearea,holdthepositionfor20–30seconds,oruntilmostofthesensitivitysubsides.

Repeatontheotherside.

WHAT YOU SHOULD FEEL: Moderate pain followed by release in thepiriformismuscle.

OuterFrontHipRelease

The tensor fasciae latae (TFL) is amuscle of the thigh originating at the hipboneontheouterfrontportionofyourpelvisanddescendingalongyourouterthigh.

THEPOSITION: Getintoaplankpositionoverthefoamroller.Rollslightlytoyourleftsidebyplacingyourleftforearmonthefloor.Restallofyourweighton your left hip, just below and to the outside of your hip bone. When youencounter a sensitive area, hold the position for about 20–30 seconds, or untilmostofthesensitivitysubsides.

Repeatontheotherside.

WHAT YOU SHOULD FEEL: Moderate pain followed by release in yourtensorfasciaelatae.

HamstringsRelease

Yourhamstringslieonthebacksofyourthighsunderneathyourbuttocks.Whilemostpeoplewhohavejobsthatrequirelongperiodsofsittingdon’texperiencetightnessintheirupperhamstrings,themusclesfundamentaltohipmobilityandhealthisparamount.

An added bonus of self-myofascial release technique on the hamstrings is itseffectontheappearanceoftheskin,whichcanlookdimpledduetofatpressingupthroughfascialadhesions.

THEPOSITION: Sitonthefloorwiththefoamrollerunderneathyourthighs.Placeyourheelsonthefloorandyourhandsonthefloorbehindyou.Slowlyrollforwardandbackoverthefoamroller.Stopwhenyoureachasensitiveareaandholdfor20–30seconds.

PROGRESSION: Ifthepressureistoolight,placeoneankleovertheoppositekneetoworkonelegatatime.

WHAT YOU SHOULD FEEL: Moderate pain followed by release in yourhamstrings.

QuadricepsRelease

Yourquadricepsareanintegralpartofyourhipflexors.Tightquadricepsandpsoasmusclescancontributetosignificantlowerbackandhippainaswellaspoorposture.Thismovementtargetstherectusfemoris,oneofthefourmusclesthatmakeupthequadriceps.

THEPOSITION: Assumeaplankpositionwithyourforearmsonthefloorandthefoamrollerunderneathyour thighsjustaboveyourknees.Slowlyrollyourthighs over the foam roller.When you reach a sensitive area, hold for 20–30secondsuntilthepainsubsides.

WHAT YOU SHOULD FEEL: Moderate pain followed by release in thequadriceps.

Yoga

Practicingyogadevelopsstrengthandflexibility.It’softenseenasasafe,gentleformofexercise.Whilethisistrue,youshouldalwaysrespectyourbodywhenperformingyoga.Neverpushyourselfpast thepointofphysicaldiscomfort. Itshouldfeelintense,butnotstraining.

Achievingbalanceisoneofthemostimportantelementswithphysicalactivity,but especially within yoga. Thus, incorporate numerous exercises into yourpracticesothatallofyourmusclesreachoptimalflexibilityandstrength.

EXPERTINSIGHT

YogainstructorMarlitaPricesharesherinsightonthepsoasandhowyogaeffectivelysupportspsoashealth.

HolisticThinkingaboutPsoasHealth

Myfavoritethingaboutthepsoasisthatitliterallyattachesyourupperbody(spineT-12)toyourlowerbody(thighbones).However,ratherthanthinkingofthepsoasasoneunit,it’sbesttothinkofitasmultiplemusclegroupsthatworktogether,withonesetontherightandonesetonleft.Sometimesthestrengthorflexibilityofthesemusclescanvaryfromonesidetotheother,pullingunevenly.Thiscanleadtoasensation,asonestudentofmineputit,“thatonelegislongerthantheother.”

Thisiswhyit’simportanttouse/trainthesemusclesetsevenly.Weuseourwholebodiesindailymovements.Yogaissogreatbecausethephysicalposesaredynamic,wholebodymovementsthatdealwiththechainsequencingofaction—notsimplyisolatingonemuscleatatime.

EffectivenessofYoga

Yogaisagreatwaytotrainmusclesetsevenlybecausethere’safocusonmovinginabalancedway.Thementalitygoesbeyondmakingsuretodoposesonbothsides.Bydoingtheposesonbothsides,onecanbecomeawareofthedifferencesexperiencedfromonesidetotheother.Then,usingthisinformation,choosetospendmoretimestrengtheningonesidewhilestretchingtheotherorviceversa…andnotnecessarilyspendingequaltimeorrepsonbothsides.

InjuryPrevention

Ifyouhaveissuesinthetissues,seeadoctorfirstandgiveyourselfplentyoftimetohealbeforeattemptinganactivitylikeyoga.Habitsareformedoveralifetimesogoingtooneclasswon’tfixorundothem.Ittakesconsistencyandpracticetofirstbecomeawareofhabitsandthenaddresswhatwouldbeabetter,healthierposturalalignmentforyourindividualneeds.AvoidoverdoingittopreventwhatIcallthe“rubberbandeffect”—stretchingtoofarandtooquicklycancausethemusclestosnapbacktoaneventighter,morecontractedstate.

CorpsePose

If you don’t consider yourself an active person, corpse pose may be the oneelementofyogayounaturallygravitate toward—it looks likesimply lyingonthe floor. However, looks can be deceiving. Corpse pose, also known assavasana,involvesconsciousrelaxationandreleaseoftensionwhereveritexiststhroughoutthebody.It’soneofthemostimportantand,ironically,mostdifficultyogaposes.Thisposeisparticularlyhelpfulifyouhavetightpsoasmuscles.

THEPOSITION: Lieonyourbackonthefloorwithyourfeetslightlywiderthanhip-widthapart and the topsofyourhands restingon the floorwithyourpalmsopenandrelaxedafewinchesfromyourhips.Closeyoureyesandallowyourself to breathe naturally. Consciously release tension from each of yourbody parts. Some phrases thatmay aid in this process include: Allow yourarmstomeltintothefloor.

Relaxanytensioninyourface,jaw,andneck.

Feelyourhipssinkintothemat.

Allowyourlegstostretchfromyourhipsandfeellong.

Releasestressfromyourfingers.

However you guide the pose, the relaxation should be allowed, not forced.Remainincorpseposefor5minutes.Whenyou’rereadytoreturntosittingorstandingposes,rollgentlyontooneside.Slowlypressyourselfupintoacross-leggedseatedposition.Allowyoureyestoopengradually.

WHAT YOU SHOULD FEEL: Overall relaxation and conscious release of

thepsoasmuscle.

MountainPose

Aftercorpsepose,mountainposeprobablylooksliketheeasiestyogaexercise.But, once again, reaping the benefits from this simple standing pose requiresmindfulconcentration.Interestingly,poorpostureisoneofthevisibleeffectsofatightpsoas.Usemountainpose,alsocalledtadasana,toretrainyourbodytostandwithproperposture.Afteryoudiscoverthebasicpose,considerholdingitwhileyou’rewaitinginlineorotherwisestandingforextendedperiodsoftime.

THEPOSITION: Standwithyour feetclose together,yourbig toes touchingandyourheels slightly apart.Relaxyour armsatyour sides.Firmyour thighsandconsciouslyelevateyourkneecaps.Imagineastringpullingfromyourinnerthighs,throughyourcore,andextendingfromyourchestandbackoutthroughthe crown of your head. Press your shoulders down and back, allowing yourchest to rise and your shoulder blades to relax and come closer together.Lengthenyour tailbone toward thefloorasyougently tiltyourpelvis forward.Whilebreathingsteadily,holdfor30–60seconds.

WHAT YOU SHOULD FEEL: A sense of elongation of the spine andincreasedstrengthandenergythroughoutthebody.

TreePose

This balance pose develops hip flexor strength and flexibility. It also helpscultivate mindful centeredness; all of your focus will be directed towardmaintainingthepose.

STARTINGPOSITION: Standinmountainpose(page59).

1: Liftone footoffof the floor;useyourhand tograspyourankleandguideyourfootupwardtoplacethesoleofyourfootontheinnerthighoftheoppositeleg. Your heel should be near your groin with your toes pointing downward.Contract your abdominal and gluteal muscles and tilt your pelvis forward.Breathe steadily. Bring your palms together in front of your chest in prayerposition.

2: Whenyou’reready,extendyourarmsoverhead.Gazeaheadatafixedpointandholdfor30seconds.Ifyoufalloutofthepose,simplybringyourselfbackintotheposition.

Repeatontheotherside.

WHATYOUSHOULDFEEL: Anopening throughyourhips,acontractioninyourcore,andagentlecontractioninyourgluteusmaximus.

PigeonPose

Pigeonposeisreferredtoasahipopenerbyyogapractitionersandisprobablyone of themost effective yoga exercises for the health of your psoas.While itdoesn’tliterallyinvolve“opening”thehipjoint,itdoesloosenittoallowforfullrange of motion and alleviate tension. Jason Crandell of Yoga Journal says,“Modern liferequiressittingallday,whichkeepsyourhips fromtherotation,flexion, and extension they need to remain agile.” He further attributes hiptensiontopsychologicalstressandcommonsportssuchasrunningandcycling,whichcanallcreatetightnessinthehiparea.

STARTINGPOSITION: Getontoyourhandsandknees.Bringyourleftkneeforwardtowardyourleftwrist,keepingyourthighparallelwithyourspineandthesidesofthemat.Slowlybringyourleftfoottowardyourrighthip;yourshinwillnowbediagonalacrossthemat.Stretchyourrightlegbehindyou.Useyourhandstopushyourupperbodyintoaveryslightbackbendwhilekeepingyourhipsperfectlylevel.

1: Slowly lower your body forward onto your elbowswhile lengthening yourtorsoandallowingyourhipstosinktowardtheground.Holdfor20–30seconds.

Repeatontheotherside.

WHATYOUSHOULDFEEL: An intense stretch in thehip flexorsofyourextendedlegandagentlestretchinthehamstringsofthebentleg.

BoatPose

Boat pose requires isometric contraction of your psoas, meaning the musclecontractstoholdthepositionbutdoesn’tmove.Ifboatposeistoochallenging,beginwith the Chair V-Sit (page 98). This pose develops core and hip flexorstrength.

THEPOSITION: Sitonthefloorwithyourlegsextendedinfrontofyou.Shiftyour hips side to side to ensure you’re resting on your sitting bones.Contractyourcoremusclesandmaintainastraightbackasyouleanbackslightly.Bendyourkneesandliftyourfeetoffofthefloorasyouexhale.YourupperandlowerbodyshouldformaVshape.Ifyou’reable,straightenyourlegsandstretchyourarms forward, parallel to the ground. Breathe deeply throughout the pose andholdfor20seconds,workingupto1fullminuteinthepose.

VARIATION: Ifthisprovestoochallenging,allowyourkneestoremainbentand/oryourhandstoremaingroundedonthefloor.

WHAT YOU SHOULD FEEL: A contraction in your lower abdominalmuscles.

BridgePose

Notonlydoesbridgeposerequireyourpsoastostabilizeyourbody,italsotonesyourhips,thighs,buttocks,andabdominalmuscles.

THEPOSITION: Lieonyourbackwithyourarmsrestingatyoursides,yourkneesbent, andyour feetplanted firmlyon the floorwith spacebetweenyourheelsandyourbuttocks.Tuckyourpelvis,firmyourthighsandbuttocks,andliftyourhipsfromtheflooruntilyourbodyformsastraightlinefromyourkneestoyourchest.Contractyourglutealmusclesatthetopofthemove.Makesuretokeepyourneckrelaxedandyourshouldersrestingonthefloor.Holdfor20–30secondsorlongerifdesired.

WHATYOUSHOULDFEEL: Amoderatecontractionintheglutealmusclesandhamstrings.

TrianglePose

Forthepsoastofunctionoptimally,allofthemusclesinthehipflexors,lumbarspine, and trunk should be optimally lengthened and strong. Triangle posechallenges your balance and core stabilization while targeting these muscles.Youmayfinditincrediblyrelaxingafterabout20secondsofholdingthepose.

THEPOSITION: Begin in ahigh lungewithyour front thighparallel to thefloor.Plantthebackfootonthefloorandturnthetoeinslightlyasyouextendone arm forward and the other over the back leg. Straighten your bent kneewhilekeeping the toepointed forward.Distributeyourweight evenlybetweenyour front and back legs, firming through your thighs and grounding throughyour feet. Shift your hips back slightly as you lean forward leadingwith yourfingertips, as if youwanted to touch a distant object. Continue reaching untilyou’refullyextended,thenallowyourbodytofoldsidewaysandyourhandtoreach toward the floor. If this is challenging, rest your hand on a block or onyour shin.Allow the opposite arm to extend toward the ceiling. Imagine yourbodybeingpressedgentlybetweentwopanesofglass;yourshouldersshouldbein alignment, both touching the imaginarypanebehindyou.Gazeupward andreleaseanytensioninyourtorso.

After20–30seconds, consider removing theblockordeepening the stretchby

extendingyourhandfullytothefloor.Exhaleasyourisetostartingposition.

Repeatthemoveontheoppositeside.

WHATYOUSHOULDFEEL: Agentlestretchintheinnerthighofthefrontleg.

CobraPose

Strengthen your lower back and spinal erectorswith the cobra pose.While itmay look likeyou’reusingyourhandsandarms to lift yourupperbody, yourspinalerectorsshouldbedoingmostofthework.

STARTINGPOSITION: Lieonyourstomachwithyour forearmsrestingonthefloorbeneathyourshoulders,yourpalmsflatonthefloor,andyourfingerspointingforward.

1: Allowingyourhands and arms topress gently into the floor, contract yourcoremusclesasyouelevateyourchest,gazingforward.Holdthepositionforacountof10seconds.

Releaseandrepeat1-3moretimes.

WHATYOUSHOULDFEEL: Agentlecontractioninyourlowerback.

CrowPose

Crow pose requires incredible upper body and core strength, balance, andfocus.Yourpsoasmuscleplaysarole inbringingyour legs towardyour torsoandstabilizingyourhips throughout thepose. If you’renew toyoga,considerwaitingtotrythisposeuntilyoudevelopgreaterstrengthandbalance.Thefirsttimeyoutryit,placeapillowinfrontofyourheadonthefloorjustincaseyoutipforward.Additionally,allowonetoetorestonthefloor,onlybringingituponceyouhavefoundyourbalance.

STARTINGPOSITION: Squatonamatwithyourfeethip-widthapart.Placeyourhandsonthefloorinfrontofyou.

1: Bringyourkneestowardyourarmpitsandrestyourshinsonthebackofyourupperarms.Roundyourbackandgazeatthefloorslightlyinfrontofyouasyouleanforward.Balanceonyourtoesuntilyoufeelcomfortableliftingthemoffthemat to balance all of yourweight onyour arms.Hold the positions for 10–20seconds,orlongerifyou’reable.Ifyoufalloutoftheposition,allowyourselftorockbackontoyour toesand thenpush forward into thepositionwhenyou’reready.

WHAT YOU SHOULD FEEL: A contraction in your upper arms andshoulders,andagentlestretchinyourglutealmusclesandhips.

StandingBigToePose

Thisposerequirespsoasstrength tokeep the legelevated throughout theposeandthebasicflexibilitytogetyourlegthereinthefirstplace—nottomentionbalancetorefrainfromfalling.

STARTINGPOSITION: Standinmountainpose(page59).

1: Elevateyourrightkneetowardyourchestandthenreachbetweenyourlegsandaroundthefrontofyourankletofirmlygraspthebigtoeofyourrightfootwithyourrighthand.

2: Straighten and lift your right leg in front of you until it’s parallelwith theground. If you can, continue elevating your foot and straighten your back.Breathesteadilyasyouholdthepositionforaslongasyou’reable.

Releaseandrepeatwiththeotherleg.

WHATYOUSHOULDFEEL: Astretchdownthebackofyourlegfromyourhamstringstoyourcalf,andagentlecontractioninyourquadriceps.

Pilates

Intheearly20thcentury,JosephPilatescreatedaseriesofexercisesdesignedtodevelopphysicalcontrol,strength,andflexibility.Heutilizedapparatuses,mostnotablyTheReformer,aswellasmatworkdoneonthefloor.Inbothitsoriginalformandmodern interpretations,Pilates emphasizes the importanceofwhat itcalls“thepowerhouse,”whichincludes themusclesandjointsfromyour innerupperthigh—particularlytheiliopsoas—toyourchest.Thus,thepsoasmuscleis an integral component of all Pilates work, whether or not the muscle isspecificallytargetedinagivenexercise.

EXPERTINSIGHT:KATIEBARNES

MasterPilatesinstructorandcelebritytrainerKatieBarnessharesherinsightonthepsoasandhowPilateseffectivelysupportspsoashealth.

EffectsofaTightPsoas

Withtechnologyadvancingfurtherintoourliveseachday,normaldailymovementhasbeengreatlyreduced.Thisisabigproblemforpeople,regardlessoftheirage,becauseofhowitaffectsourphysicalfunctioningandposturalalignment.Weweremadetomove.It’snowonderthatanynewclientIworkwithisusuallysufferingfromtheeffectsofatightpsoas.Thismayshowupasanythingfromtensebreathingorimbalancedwalkingpatterns,lordosis,lowerbackpain,hipandgroinpain,hamstringtightness,glutealweakness,problemswiththeknee,ankle,shoulder,orneck,oranycombinationofthese.Clientsoftenhavespecificareasofpainandtightness,likeaknee,hip,orbackissue,anditmayappeartocomefromtheseplaces.However,sometimeswhenyoufollowthechainofmovementthatinvolvesthe

problemarea,youmayfindthatatightoroverworkedpsoasiscausingpartoralloftheproblemathand.

SportsandPsoasHealthAsaformerballerina,Iknowhoweasyitistooverworkthepsoasandhipflexors.It’susuallybecauseyoustartdanceveryyoungwhenyoudon’thavecontrolinyourdeepercoremusculature,oryouhaven’tlearnedhowtofindthosedeeperconnectionsinordertostabilizeandsupportyourbody.IwishIknewthenwhatIknownow!Byrelyingonthepsoasandoverworkingthehipflexors,youcansustaininjuries,alossofnormalflexibility,andongoingmusclepain.I’vealsonoticedthatothermusclesmaytendtooverdevelopinordertocompensate,andthatsetsupaconstantpatternofcompensationrunningthroughoutthebody.

PsoasStrengthorFlexibility?I’mnotahugebelieverin“training”thepsoasorhipflexorstobestronger,exceptincaseswhereclientshavespecificneedsforthis.Instead,Ifindthatmostpeopleneedtolearnfirsthowtorelax/restor“switchoff”thesemuscleswhilelearningtofindandfirethedeepabdominals.Ithelpstogivepeopleasenseorimageaboutfindingthepelvicfloorandexperiencingthedifferentsensationofworkingobliques,rectusabdominis,ortransverseabdominals.It’salsohelpfulwhenclientsnoticethat,byusingtheirdeepabdominalscorrectly,theirmidsectionflattensratherthanbulgesout,whilealsolengtheningtheleglinesoutthroughtheirhips.

Iliketoremindclientsthattheyshouldfrequentlyreleaseorstretchthepsoasandhipflexorsaftersittingforlongperiodsandhowpowerfulthismusclegroupiswhenfunctioningproperly.Manyseetheirlong-termissuesofpainandtightnessresolvedwhenalliswellinthisarea.

EffectivenessofPilates

Pilatesaddressesthiseffectivelyinaprivatesessionwithan

experiencedinstructor.Likewithmostexercisedisciplines,whenPilatesexercisesaredoneincorrectlyorwithoutattentiontodetail,theydon’thelporchangetheclient’sbody.Inaddition,manymovementscanleadtoinjuryandfaultymovementpatterns,bothofwhichcanthwartaclient’sprogress.

TherearemanyreasonstodoPilates,butthemainoneswouldbethatitcanchangehowyourbodyfeelsonadailybasisanditcanmakeyoufeelmoreopentotheworldaroundyou,allwhileimprovingtheotheractivitiesyoudo.Whentakingamatclassorprivatesession,noticeifthefrontofyourhipsburnformostoftheclass;ifyourkneesarebentandmostlyoffthefloor;orifyou’realwaysbendingforward.Thesecanbesignsthatyou’reoverworkingthehipflexor/psoasareaandthatPilatesroutineyou’redoingneedsabetterbalanceofmovements.Mostpeopleneedmoreextensionworkthanflexionexercisessoit’simportantthat,afterthepsoasisworked,it’sreleasedbystretchingordoinganexercisethatallowsittobepositionedinextension.

PelvicCurl

Learning proper technique for the Pelvic Curl is a necessary foundation forgoodforminfurtherPilatesexercisesandstrengthensthespinalflexors,pelvicfloormuscles,andhipextensors.

STARTINGPOSITION: Lieonyourbackwithyourarmsatyour sidesandyourkneesbent,feetflatonthefloor.

1–2: Contracting your abdominal muscles and buttocks, tuck your pelvisupwardanddrawyourlowerbodyoffthefloor,vertebrabyvertebra,untilyourbodyformsastraightlinefromyourkneestoyourshoulders.

3: Gentlyloweryourbodytowardthefloor,allowingeachvertebratotouchthefloorsequentially.

Repeat10timesslowlyandwithcontrol.

WHATYOU SHOULDFEEL: Amoderate contraction in your hamstrings,quadriceps, and gluteal muscles, and a gentle contraction in your abdominalmuscles.

SupineLegLift

ManyPilates exercises involve lifting your legswhile lyingonyourback.TheSupine Leg Lift is a beginning exercise to develop proper lifting technique. Ittargets your psoas muscle and spinal stabilizers. Rael Isacowitz, author ofPilatesAnatomy, suggests imagining the cover of a heavy book being openedwhenperforming this exercise; the cover openswithoutmoving the remainingpages.

STARTINGPOSITION: Lieonyourbackwithyourarmsbyyoursidesandyourkneesbent,feetflatonthefloor.Throughoutthemove,donotallowyourbacktoarchbeyondthenaturalcurveofyourspine.

1: Retaining thekneebend,elevateone leguntilyourcalf isparallelwith thefloor.Yourpelvisshouldremainstationary,notshiftsidetoside.

Lowerandrepeat5times,thenrepeatwiththeotherleg.

WHATYOUSHOULDFEEL: Agentle contraction inyourhip flexors andabdominalmuscles.

ProneBackExtension

This simple Pilates exercise strengthens the spinal extensor muscles and hipextensors,whichprovidebalance fora strongpsoasmuscle. It’sanespeciallyimportantexercise forcyclists, runners,and thosewhoengage inasignificantnumberofabdominalexercises.

STARTING POSITION: Lie on your stomach with your arms extendedtowardyourfeet,pressingagainstyourthighs.

1: Pressingyourlegstogether,exhaleasyouelevateyourhead,neck,chest,andshouldersoffthefloor,liftingandarticulatingeachvertebra,archingyourbackandprovidingsupportwiththeabdominalmuscles.

2: Inhalewhileloweringyourupperbodytowardthefloor.

Repeat10times.

WHATYOUSHOULDFEEL: Agentlecontraction inyour lowerbackandglutealmuscles.

One-LegCircle

The One-Leg Circle targets the spinal rotators and stabilizers, including therectusabdominis,externalandinternalobliques,andthetransversusabdominis,inadditiontothehipflexorsandextensors,providinganexcellentstrengthandflexibilityexerciseforthepsoasandsupportingmuscles.Thefartheracrossthemidline of your body you bring your legs, the more the hip of that leg willelevate during the move. The greater range of motion recruits your hipabductors, the gluteusmedius, andminimus.Both are effective—keeping theleg inside the frame of the body will allow you to concentrate on your coremuscles,whereasallowingittoextendbeyonditwillalsoengageyourhipsandthighs.

STARTINGPOSITION: Lieonyourbackwithyourarmsatyoursides.

1: Bring one knee in toward your chest and extend it toward the ceiling,pointing your toes. The leg should be straight, perpendicular to the floor, anddirectlyoveryourhip.

2–3: Slowlyandwithcontrol,bringyour legacross themidlineofyourbody,lowerittowardtheoppositeankle,andthenswingitbackuptostartingposition.Imaginedrawinganimaginarycirclewithyourtoeasyouperformthismove.

Repeat5times,thenreversethemovebyfirstloweringyourleg,thencrossingthe midline of your body before bringing it up to starting position. Repeat 5times.

Repeatontheotherside.

WHAT YOU SHOULD FEEL: A contraction in your lower abdominalmusclesandhipflexors.

Roll-Up

Your psoasmuscle and its synergists assist you in getting up from a lying orseatedpositionon the floor.TheRoll-Up strengthens yourabdominalmuscleswhile recruiting stabilizing muscles of the spine along with hip flexors andextensorstoimprovefunctionalstrength.

STARTINGPOSITION: Lieonthefloorwithyourarmsextendedalongsideyourearsandyourtoespointed.

1: Contracting your abdominal muscles and drawing in your rib cage as youexhale,raiseyourarmsandthenyourshoulders,articulatingeachofthevertebraasyoucomeuptoaseatedpositionwithyourarmsparallelwiththefloor.

2: Continue folding forward as you flex your feet and reach toward them,touching them if possible. Hold the position momentarily, then return to thestartingposition.

Repeat10times.

WHAT YOU SHOULD FEEL: A gentle contraction in your abdominalmuscles.

NeckPull

This exercise may sound a little painful but it’s a very gentle move thatstrengthens your abdominal muscles, spine stabilizers, and hip flexors andextensors. It’s slightly more challenging than the Roll-Up (page 77) becauseyourhandsareheldbehindyourhead.

STARTING POSITION: Lie on the floor with your hands underneath yourhead. Don’t interlace your fingers; instead, stack your hands on top of oneanother.

1–2: Elevateyourhead,neck,chest,andupperbody,keepingyourelbowswide.Your hands should support your head and neck, not yank on them. Continueelevatingyourupperbodyuntilyou’reseatedupright.

3: Exhaling and pulling your bellybutton toward your spine, fold forward,allowingyourspinetoroundandyourchintodroptowardyourchest.

4: Rise to an upright seated position and then round your back as you loweryourbodytothefloor,vertebrabyvertebra.

Repeat10times,breathingdeeplythroughout.

WHAT YOU SHOULD FEEL: A gentle contraction in your abdominalmusclesandaslightstretchinyourhamstringsasyouleanforward.

Hundred

WhenmostpeoplethinkofPilates,thisisthefirstexercisethatcomestomind,andforgoodreason.Itengagesthepowerhouseandstrengthenstheentirebody,particularly the muscles of the abdominals and hip flexors. If your head andneckfeelstrained,useapillowtosupporttheminsteadofallowingthemtorestonthefloor.

STARTING POSITION: Lie on your back with your arms at your sides.Elevate your legs until they’re a 45-degree angle from the floor, turning yourtoes out slightly and pointing them.Draw your bellybutton toward your spineanddrawyourribcageinasyouelevateyourhead,neck,andshouldersfromthefloor.Elevateyourarmsabout4–6inchesfromthefloor.

1–2: Whilebreathing steadily,pumpyourarmsquickly in smallup-and-downmovementsforacountof100.

3: Bringyourkneesintowardyourchest,huggingthemwithyourarms.Relaxyourheadonthefloor.

WHAT YOU SHOULD FEEL: An intense contraction in your abdominalmusclesandwarmingsensationthroughoutyourcore.

SingleBent-LegStretch

Maintaining core stability throughout this exercise is challenging, requiringyour hip flexors and spinal stabilizers to keep your trunk from moving whileyourlegsbendandextendquickly.Makesuretokeepyourcoretightthroughoutthemoveandyourlegswithintheframeofyourbody.

STARTINGPOSITION: Lieonyourbackwithyourarmsatyour sidesandyourlegsflatonthefloor,toespointed.

1: Drawyourbellybuttontowardyourspineandyourribsinwardasyouelevateyourheadandshoulders.Bringonekneeintowardyourchestwhilekeepingtheotherlegflatonthefloor.Graspthebentlegwithbothofyourhandsattheankleandknee;giveyourlegagentlepull.

2: Simultaneouslyreleaseyourgraspandreturnthebentlegtothefloorwhilebringingtheoppositekneeintowardyourchest.

Breathesteadilyasyoucompleteatotalof10kneebendsandextensions.

WHATYOUSHOULDFEEL: Agentlestretchinyourhipflexorsandglutealmusclesandagentlecontractioninyourabdominalmuscles.

SingleStraight-LegStretch

ThisexerciseissimilartotheSingleBent-LegStretch(page81)butisperformedwithstraightlegsandprovidesevengreaterchallengetothecore.Makesuretoreleaseany tension that forms inyourneckandshouldersasyouperform thismove.

STARTING POSITION: Lie on your back and elevate one leg toward theceiling.Allowtheoppositelegtohoverafewinchesfromthefloor.Drawyourbellybuttontowardyourspineandyourribsinward.

1: Elevateyourheadandshouldersfromthefloorandgraspyourthigh,calf,oranklewithbothhands,pulling it gently towardyour chest.Make sure tokeepbothlegselongatedandfirmthroughouttheexercise.

2: Switchlegs,loweringthefirstlegalmosttothefloorandbringingthesecondlegtowardyourchest.

Repeatslowly5timesandquickly10times.

WHAT YOU SHOULD FEEL: A gentle stretch in your hip flexors and amoderatecontractioninyourabdominalmuscles.

Double-LegStretch

If youwant to really challenge your core and hip flexors, try theDouble-LegStretch.At theextendedphaseof themovement,yourpsoasholdsanisometriccontractiontokeepthelegselevatedandthencontractsconcentricallywhenyoureturnthemtostartingposition.

STARTING POSITION: Lie on your back with your head and shoulderselevatedandyourkneespulled in towardyourchestwithyourhandsgraspingyouranklesorshins.

1: Slowly and with control, use your powerhouse to extend your legs untilthey’re elevatedover the floor at a45-degree angle.Stretch above andbehindyourhead,orallowthemtoextendtowardyourfeet.Don’tallowyourbacktoarchduringthisloweredphase.

2: Useyourcoretodrawyourkneesbackintowardyourchest,graspingyourshinsagainwithyourhands.

Repeat10times.

WHAT YOU SHOULD FEEL: An intense contraction in your abdominalmusclesandagentlecontractionandstretchinyourhipflexors.

Teaser

This exercise is most effective after your core muscles are strong enough toaccomplishitwithgoodform.Whendoneproperly,itstrengthenstheabdominalmuscles and hip flexors. If you’re not quite ready for the full Teaser, buildstrengthwiththeyogaBoatPose(page63).

STARTING POSITION: Rest your lower back on the floor with your legsextendedandelevatedata60-degreeangle,yourcorecontracted,andyourarmsoutstretchedoverheadtowardtheceiling.

1: ElevateyourtorsoandyourarmssothatyourtorsoandlegsformaVshapeandyourarmsareparallelwithyourlegs.Holdthepositionfor1count.

2: Lowertostartingposition.

Repeat5times.

WHAT YOU SHOULD FEEL: An intense contraction in your abdominalmuscles.

Open-LegRocker

SimilartotheTeaser(page85),theOpen-LegRockeralsodevelopsbalanceandstability by rocking your entire body backwhile holding the pose.Although itmight seem easier than the Teaser in that it doesn’t require you to hold thestartingpositionforlong,itshouldn’tbeyourdefaulttoavoidthechallengeofholdingtheposition.

STARTING POSITION: Begin in a V-sit position, similar to the teaserexercise,butgraspingyourankles.

1: Allowing your lower back to round slightly, lean back and rock onto yourbackandshoulders.

2: Rolluptostartingposition.

Repeat5times.

WHAT YOU SHOULD FEEL: A moderate contraction in your abdominalmusclesandagentlemassageofthespineasyourollbackward.

Rollover

The Rollover can be performed with legs parted slightly or pressed together.Eitherway, it targets your abdominalmuscles and hip flexors, including yourpsoas. Be cautious performing this exercise if you have any tightness in yourneckorshoulders.

STARTINGPOSITION: Lieonyourbackwithyourarmsatyoursides,yourpalmsrestingonthefloor,andyourlegselevatedata60-degreeangle.

1: Contract your abdominal muscles and bring your legs up until they’reperpendiculartothefloor.

2: Roundyourbackandcontinueswingingyour legs toward thespacebehindyourhead.Yourlegsshouldremaincompletelystraightthroughtheentiremove.Ifyou’reflexibleenoughtodoso,allowyourfeettotouchthefloorbehindyourhead.

3: Slowly and with control, lower your pelvis toward the floor, vertebra byvertebra,untilyou’vereturnedtostartingposition.

Repeat5times.

VARIATION: Beginwith your legs glued together and then part themwhenthey’re touching the mat above your head. Alternately, begin with your legsslightlyparted,andbringthemtogetherwhenthey’reaboveyourhead.

WHATYOU SHOULDFEEL: Amoderate contraction in your abdominalsandhipflexorsandagentlestretchinyourhamstrings.

Jackknife

Don’t let its name intimidate you! The Jackknife is a powerful exercise forstrengtheningyourabdominalmuscles, hip flexors, andhip extensors.Aswiththe Rollover (page 88), be cautious if you have tightness in your neck orshoulders.

STARTINGPOSITION: Lieonyourbackwithyourarmsatyoursides,yourpalmsrestingonthefloor,andyourlegselevatedata45-degreeangle.

1: Contractyourabdominalsandroundyourlowerbackasyouswingyourlegstowardyourchestandeventuallyupwardtowardtheceiling.Keepthemstraightandnearlyperpendiculartothefloor.

2: Slowly and with control, lower your pelvis toward the floor vertebra byvertebra.

Repeat5times.

WHAT YOU SHOULD FEEL: A moderate contraction in your abdominalandglutealmuscles.

Scissors

Thisexercisebothstretchesandstrengthensthepsoasmuscle.Itevenlooksabitlikeaninvertedpsoasstretch,althoughbothlegsremainstraight.

STARTINGPOSITION: Lieonyourbackwithyourlegsextendedalongthefloor andyour arms resting at your sides. Swingyour legs towardyour chest,roundingyourbackand liftingyourpelvis from themat.Carefullyplaceyourpalmsunderneath your hips.Your torso should forma straight line fromyourshoulderstoyourhips.Yourlegsshouldremainstraightandbeperpendiculartoyourtorso,withyourtoesaboveyourhead.

1: Supporting your hipswith your hands, lower one leg until it’s in linewithyourtorso.Switchlegs.

Repeatslowlyforacountof5,thenquicklyforacountof10.

WHATYOUSHOULDFEEL: Agentlecontractionalternatingbetweenyourhamstringsandquadricepsasyouswitchyourlegs.

SpineTwist

The health of your spinal rotators, obliques, and erector spinae in particular,supporthealthypsoasfunction,particularlywhenitcomestotwistingthetorso.Asitsnamesuggests,theSpineTwistencouragesspinalrotatorflexibility.

STARTINGPOSITION: Sitonthefloorwithyourlegsstraightoutinfrontofyou,feetflexed.Extendyourarmstoyoursides,parallelwiththefloor.

1: Exhale asyou rotateyourupperbody, fromyour abdominals throughyourshoulders,towardyourright.Holdthepositionmomentarily,thentwistjustabitfarther.Inhaleasyoureleasethepose.

2: Exhaleandtwisttowardyourleft,holdingthentwistingfarther.

Repeatthesequence5times.

VARIATION: TheSawisanotherPilatesexercise thatdevelops flexibility inthespine.Performthestepslistedabove,butinsteadofkeepingyourupperbodyerect, fold forward and reach your left arm toward your right toe. Hold theposition and then pulse forward to deepen the stretch. Your smallest fingershouldgrazeyoursmallesttoeina“sawing”motion.

WHAT YOU SHOULD FEEL: A gentle contraction throughout yourabdominalmuscles.

Corkscrew

Onceyou’vemasteredtheTeaser(page85)andtheJackknife(page90),trytheCorkscrew to furtherengageyourspinal flexors,hip flexors,andexternalandinternalobliques.

STARTINGPOSITION: Lieonyourbackwithyourlegselevatedoveryourhead,asinstep3oftheRollover(page88).

1: Loweryourhipstowardoneside,allowingyourlegstodroptowardthesameside.

2: Shiftyourhipstoaneutralposition,circlingyourlegsdownwardtowardthemidline of your body, then up on the opposite side until perpendicular to thefloor,asifdrawingacirclewithyourtoes.

3: Reverse themove, allowing your hips to shift to the opposite side to start,thendrawingyourlegsdown,across,andupontheotherside.

Repeatthesequence5times.

WHAT YOU SHOULD FEEL: A moderate contraction in your abdominalmuscles.

Part3:STRENGTHEXERCISES

StrengthTraining

Resistance training can takemany forms—bodyweight exercises, dumbbells,weight machines, resistance bands — and can serve many purposes. Therationaleforaperiodizedresistance-trainingprogramforpsoashealthistobuildstrength and stability throughout your abdominal muscles, hip flexors, lowerback, and gluteal muscles. This holistic approach enables optimal range ofmotion,preventsmuscleimbalances,andreducestheriskofinjury.

Periodization involves beginning with little or no load in an unstableenvironment to develop proprioception before gradually increasing load andaltering other acute variables systematically over time. A personal trainer canhelpyoudevelopaspecificprogramtosuityourneedsandensureyoumaintainproper form in all movements. Never jump into a strength-training programwithout adapting to the movement gradually, mastering proper form, andallowingyourbody(notatimeclockormachismo)todictateyourworkout.

PROPRIOCEPTION: Self-regulationofpostureandmovementinresponsetostimuliarisingwithinthebodyregardingposition,motion,andequilibrium.

AbdominalExercisesEverytimeyouperformabdominalexercises,yourpsoasgets inontheaction.Whetheryou’redoingcrunchesorleglifts,yourpsoas’jobistobringyourtrunktoward your upper thighs or your thighs toward your trunk. Consequently,abdominalstrengthexercisesrequirethatyoustretchyourpsoasadequatelyafterevery session.Refer to page39 for static stretchesyou canperform followingtheseabdominalexercises.

ChairV-Sit

Ifyou’renewtoabdominalstrengthtrainingorunfamiliarwithwhatitfeelsliketocontractyourpsoasmuscle,thissimpleandrelativelyeasyexerciseisagoodstarting point. It involves isometric contraction, which means you’re neitherliftingnorloweringbutholdingastaticposition.Youcanalsouseabenchforthisexercise.

STARTINGPOSITION: Sitontheedgeofachairsothatyourhipbonesarefullysupportedbutthere’ssomedistancebetweenyouandthebackofthechair.Extendyourlegsfullyinfrontofyouwithyourfeetrestingonthefloor.

1: Contractyourabdominalmusclesandleanbackwhilekeepingyourbackflat.You’llbegintofeelyourpsoascontract.Holdforacountof10.

Risetostartingposition.

Repeatfor3–5sets.

WHAT YOU SHOULD FEEL: A gentle contraction in your abdominalmuscles.

Scissors

Likeitsnamesuggests,thisexerciseinvolvesmovingyourlegsinascissor-likemotion.Notonlydoes themoverecruityourrectusabdominis, italsorequiresyourpsoastocontractasyoubringyourlegtowardyourchest.ItdiffersfromthePilates Scissors exercise (page 91) in that the pelvis remains on the floorhereandiselevatedandproppedupbythearmsinthePilatesversion.

STARTINGPOSITION: Lieonyourbackwithyourlegsextendedandyourarmsrestingatyoursides.Contractyourabdominalmusclesasyouelevatebothlegsuptowardtheceilinguntilthey’reperpendiculartothefloor.

1: Making sure that your hips are square and both touching the floor, slowlyloweronelegtowardthefloor,stoppingaboutoneinchabovethefloor.

2: Raisetheloweredleg.

Repeatontheotherside,alternatingbetweenthetwoforacountof10.

WHATYOUSHOULDFEEL: Acontractioninyourabdominalmuscles.

Captain’sChair

Thepsoas’chief responsibility is tobring theknees toward thechest,and thisexerciseisolatesthemovement,makingitmorechallengingthankstotheeffectsofgravity.

STARTING POSITION: Place both forearms on the cushion rests of thecaptain’schairapparatus.Ifyoudon’thaveaccesstothisequipment,sitontheedgeofabench.Allowyourlegstohangdown.

1: Contractyourabdominalmusclesasyoubringyourkneestowardyourchestuntilyourthighsareparallelwiththefloor.Holdfor5seconds.

Lowerandrepeatfor10–15reps.

WHATYOUSHOULDFEEL: Acontractioninyourabdominalmusclesandhipflexors.

Corestabilityisdefinedastheabilitytocontrolthepositionandmotionofthetorsotoallowoptimumproduction,transfer,andcontrolofforceandmotioninintegratedphysicalactivities.

Plank

In this isometricexercise,yourpsoasworks tostabilizeyourspine.Planksareanessentialabdominalexercisebecausetheydevelopcorestability,oneof themostimportantreasonstotrainyourabs.Planksarethemostchallengingwhenthey’redoneusingyourforearmsandelbowsinsteadofyourhands,whichaltertheangletomakethemoveeasierandrecruitsupper-bodystrengthtoassistinthemove.

THEPOSITION: Lieonyourstomachwithyourforearmsrestingonthefloorandyourhandspointedforward.Placeyourtoesonthefloor.Contractyourcoremusclesandpressupthroughyourarmstobringyourentirebodyintoastraightposition,likeaplankofwood.Tightenyourbuttocksanddon’tallowyourhipstosink.Holdfor1minute,oruntilyourformbeginstobecompromisedoryouexperienceanydiscomfortinyourlowerback.

WHAT YOU SHOULD FEEL: A contraction in your abdominal muscles,lowerback,andhipflexors.

OppositeArm&LegRaise

Yourpsoas is involved inbringingyour trunk towardyour legsand isactivelyinvolved with your abdominal muscles in accomplishing this challengingexercise.

STARTINGPOSITION: Lieonyourbackwithyourarmsextendedoverheadandyourlegsoutstretched.

Contract your core muscles, drawing your bellybutton toward your spine andallowingyourribcagetocollapseslightly.

1: Raiseonelegandtheoppositearm,keepingbothcompletelystraight.Bringyourfingertipstotouchyourtoesor,ifyoucan’treach,yourcalf.

2: Lowerandrepeatwiththeotherarmandleg.

Continueslowlyandwithcontrolfor10repetitionsoneachside.Foranadded

challenge,repeatthemovement10additionaltimesveryquickly.

WHATYOUSHOULDFEEL: Acontractioninyourabdominalmuscles.

RussianTwist

Becausethepsoasmusclewrapsaroundthehips,it’sinvolvedintherotationofthetorso.Thisexerciseengagesthepsoasnotonlyinisometriccontractionbutalsoinrotationofthespineduringthetwistingmotion.

STARTINGPOSITION: Siton the floorwithyourkneesbentandyour feetplanted on the floor in front of you. Hold a moderate-weight dumbbell (10poundsisagoodstartingpoint)slightlyaboveyourhipsinfrontofyourchest.

1: Rotate your chest to one side while keeping the weight in alignment withyourshoulders.

2: Twist to the opposite side, leading with your shoulders and twisting fromyourcorefor10repsoneachside.

WHATYOUSHOULDFEEL: Acontractioninyourabdominalmuscles.

LumbarSpineExercisesStrengtheningyourlowerbackisanessentialpartofdevelopingabalancedcore,inwhichthepsoasplaysanintegralroleasadynamicstabilizer.

Cat-CowPose

Stretchandstrengthentheerectorspinaewiththisverysimpleyogamove.

STARTINGPOSITION: Kneelwithyourhandsdirectlyunderyourshouldersandyourkneesdirectlybeneathyourhips.Maintainaneutralspine.

1: Exhale as you round your spine toward the ceiling, allowing your head torelaxtowardthefloor.

2: Inhale and lower your stomach toward the floor, arching your back gentlyandgazingtowardtheceiling.

Repeatforseveralroundsofbreathing.

WHATYOUSHOULDFEEL: Agentlestretchingandcontractionthroughout

yourabdominalmusclesandlowerback.

Superman

The erector spinae group, a collection of muscles that works to extend andhyperextendyourback,playacriticalroleinmaintainingproperposture.Thisexercisecanhelp strengthen theerector spinaeandbalance strongabdominalmusclesandhipflexors.

STARTINGPOSITION: Lieonyourstomachwithyourarmsextendedalongyourears.

1–2: Exhaleasyoupressyourheels togetherandelevateyour legs fromyourhipsockets.Holdbrieflythenloweryourlegs.

3–4: Exhaleandelevateyourarms, shoulders,head,neck,andchest, reachinglongthroughyourfingertips.Holdbrieflythenloweryourupperbody.

Alternatebetweenelevatingyourupperandlowerbodies.

VARIATION: Youcanalsoelevate theoppositearmand legsimultaneously,orbothyourupperandlowerbodies,forthegreatestchallenge.

WHATYOUSHOULDFEEL:Agentlecontractioninyourlowerback.

ExtensiononExerciseBall

ThisexerciseissimilartotheSuperman(page106)performedonthefloorbutrequiresgreaterstrengthandbalancetoaccomplishsuccessfully.Besureyou’reverycomfortablewiththeSupermanbeforeprogressingtotheexerciseball.

STARTINGPOSITION: Kneelonthefloorwithyourbodyfacinganexerciseball. Place your stomachon the ball and roll forward as you extendyour legsstraight behind you, balancing on your toes. The ball should touch your bodybetweenyourribcageandyourupperthighs.Allowyourarmstoextendforwardandrestontheballorthefloor.

1: Contract your glutealmuscles and core as you straighten your upper bodyandarmstobringthemintoalignmentwithyourlowerbody.Holdbriefly.

Loweryourupperbodytowardtheball.

Repeat10–15times.

WHAT YOU SHOULD FEEL: A gentle contraction in your back andshoulders.

SidePlank

Corestabilizationisacrucialelementofcorestrength,andplanksaresomeofthebestexercisestodevelopit.TheSidePlankinparticulartargetstheexternalobliquemusclesthatrunalongyoursides.

STARTINGPOSITION: Lieononesidewithyourforearmandelbowrestingon the floor directly beneath your shoulder. Stack your legs and hips directlyatopeachother.

1: Contract your core muscles as you elevate your body into a straight line,balancingonthefootofthebottomleg.Don’tallowyourhipstosag.Holdfor30–60seconds,oruntilyourformbeginstosufferoryouexperienceanybackdiscomfort.

Repeatontheotherside.

VARIATION: Ifthemoveisinsufficientlychallenging,elevatethetopleg12–18inchesfromthebottomlegandextendthetoparm.

WHATYOUSHOULDFEEL: Acontractioninyourobliquemuscle.

HipExercisesHipmobility is fundamental to the health of your psoasmuscle.According towell-known primal health advocate Mark Sisson, “People have forgotten, ordon’tknow,howtousetheirhipsthewayevolutiondesignedthemtobeused.Insteadofsittingbackwith theirhips topicksomethingup, followedbyahipextension(thrust forward) tobring itup, they’llbendat thewaistand liftwiththe lower back.”He cites sitting as a chief culprit in lost hipmobility,whichcontributestoweakglutealmusclesandhipflexors,notablyyourpsoasmuscle.Regaininghipmobilityandstrengthhasthepotentialtoreducelowerbackpainandimprovefunctionalmovementthroughoutthekineticchain.

DeadLift

DevelophipstrengthandflexibilitywithDeadLifts.Initially,performthemovewithoutweightswhileyoulearnpropertechnique.AlthoughyoumayhavedoneDeadLiftsbefore, if your formdiffered fromwhat’sdescribedhere,you likelyweren’t engaging your hips. The key is to reach your hips behind you, as iftrying to find a seat,while hinging forwardwith your back perfectly straight.Imagine a broomstick running along the length of your spine; it shouldmakecontactwithyourbackfromyournecktoyoursitbones.Afteryou’veperfectedproperform,addaweightedbarbelltotheexercise.

STARTINGPOSITION: Standwithyourfeethip-widthapart.

1: Contractyourglutealmuscles,thenreleaseandreachyourhipsbehindyouasfar as you can. Simultaneously, hinge forward fromyour hipswith your backstraightandreachyourfingertipstowardthefloor.Yourpalmsshouldbefacingyourshins,almostgrazingthemasyoulowertowardthefloor.

2: Softenyourknees slightly and return to startingposition.At the topof themove,contractyourglutealmusclesandthrustyourhipsforwardslightly.

Repeat10–15times.

WHAT YOU SHOULD FEEL: A gentle stretch up your hamstrings and aslightcontractioninyourgluteusmaximus.

StandingSideKick

Thisexercisespecificallytargetsyourhipabductors,themusclesthatdrawyourlegsawayfromthemidlineofyourbody.

STARTINGPOSITION: Standwithyourfeethip-widthapartwithyourhandsonyourhips,yourabdominalmusclespulledin,andyourpelvisinaneutraltilt.

1: Whilemaintaininganuprightpostureandkeepingyourhipsinalignment,liftonelegtothesideashighasyoucan.

2: Lowerittostartingposition.

Repeat10times,thenswitchsides.

VARIATION: Ifthisexerciseisnotchallengingenough,useankleweightsoranexercisetubetoincreasetheresistance.

WHATYOUSHOULDFEEL: Agentlecontractioninthegluteusmediusandtensor fasciae latae of the working leg as well as a slight contraction in themusclesofthestandingleg.Youmayalsofeelagentlestretchoftheadductors.

Single-LegHipLift

This exercise develops hip mobility while working your gluteal muscles andhamstrings.

STARTINGPOSITION: Lieonyourbackwithyourkneesbent, feet flatonthefloor,andarmsrestingatyoursides.

1: Liftoneheeloffthefloorandkeepthekneebentasyoubringittowardyourchest.

2: Elevateyourhipsoff the floorso thatyourbodyformsastraight line fromyourshoulderstothekneeofthelegthat’sstilltouchingthefloor.Contractyourglutealmusclesatthetopofthemoveandholdthepositionbriefly.

Loweryourhipstothefloor.

Repeat10timesandthenswitchsides.

WHATYOUSHOULDFEEL: Anintensecontractionintheglutealmusclesofthelegthatremainsonthefloor.

QuadricepsExercisesYourrectusfemorisislocatedonthefrontpartofthequadricepsandispartofthehipflexormusculature.It’sthemostprominentlyvisiblemuscleinyourquads,oftenbecomingashowpiecemusclelikeyourbicepsordeltoids.

KneeExtension

Ifyouhaveaccesstoakneeextensionmachineatagym,useit.Otherwise,sitonthe side of a chair or bench and use ankle weights or resistance bands. Thisexercisedevelopsyourquadriceps.

STARTINGPOSITION: Sitontheedgeofabenchorlegextensionmachine.Holdontothesidesoftheseatwithyourhands.

1: Extendone legoutward foracountof2.Hold for1countand lower foracountof2.Repeat10–12times.

WHATYOUSHOULDFEEL: Anincreasingresistanceinyourquadriceps.

Single-LegSquatwithReverseWoodChop

This exercise develops balance and coordination and challenges yourquadricepsandglutealmusclesevenmorethanthebasicsquat.

STARTINGPOSITION: Standwith your feet hip-width apart.Hold a smalldumbbell(3–5pounds)inonehandandextenditoverhead.Liftthefootofthesame-sidelegoffthefloorabout6–12inches.

1: Dropyourhipstowardthefloorinasingle-legsquatasyoucrossthemidlineofyourbodywiththeweighttogentlytouchtheoppositeknee.

2: Stand,squeezingyourglutealmuscles.

Repeat10–12times,andthenswitchsides.

WHATYOUSHOULDFEEL: An increasing resistance in your quadricepsand gluteal muscles as well as light resistance in your shoulders and coremuscles.

StaticWallSquat

Whoknewthatjust“sittingaround”couldgetyoustrong,shapelyquadriceps?Trythisexercisefor30seconds,andyou’llsoonlearnhoweffectiveitcanbe.

THEPOSITION: Standwithyourbackagainstawallandyourfeethip-widthapart.Walk your feet forwardwhile lowering your hips toward the floor untilyourthighsareparallelwiththefloor.Contractyourabdominalmuscles,pullingyournavel towardyourspine.Holdfor30seconds,workingup toholding thepositionfor1minute.Breathesteadilythroughoutthemove.

VARIATION: If thisexercisebecomestooeasy,performitbysquattingwithonly one leg. Elevate the other foot off the floor as you sink down into thepositionandhold.

WHATYOUSHOULDFEEL: Anincreasingresistance,evenburningtothepointofmusclefatigueandfailure,inyourquadriceps.

GlutealExercisesSittingisparticularlydamagingtoyourglutealmusclesbecauseitrequiresthattheybeinaconstantstateofextension.Thiscontributestomuscleweaknessandaffects your movement pattern and muscle recruitment in other exercises,furthering the muscle imbalance. Weak gluteal muscles are often seenconcurrentlywithatightpsoasmuscle.Exercisesthatinvolve“gluteactivation”areanessentialpartofdevelopinghealthypsoasfunction.

So,what’sgluteactivation?Ithasbecomeabuzzwordinfitnesscircles,butitsdefinition remains somewhat amorphous. To put it simply, itmeans engagingyour gluteal muscles, particularly the gluteus maximus, during exercise. In asquat or dead lift, for example, at the end of the lifting phase, squeeze yourgluteal muscles tightly while holding a neutral pelvic tilt. Correcting muscleimbalances requires timeandpatience,butwith consciousmuscle recruitment,newmovementpatternswilleventuallybecomesecondnature.

Side-LyingClamshell

Thisexerciseinvolvesverylittlemovementanditseffectsareequallysubtle,butdon’tunderestimateitseffectivenessatawakeningthegluteusmaximus.

STARTING POSITION: Lie on your side with your hips stacked and yourkneesbentwithyour thighs forward,nearlyperpendicular toyourbody.Placethesolesofyourfeetagainstawall.Youranklesshouldbestackedontopofoneanotherandyour toesandheelsshould touch thewall.Restyourhead inyourhandanddrawyourabdominalsinward.

1: Lift you top knee about 6 inches from your bottom kneewithout allowingyourhipstorockback.

Loweryourknee.

Repeat 20 small pulses. Place your hand just beneath your buttocks on yourouterthightofeelthemuscleworking.

Repeatontheotherside.

WHATYOUSHOULDFEEL: Alightresistanceinyourgluteusmaximus.

QuadrupedLegLiftwithBentLeg

A study conducted by the American Council on Exercise in 2006 foundquadrupedlegliftssignificantlymoreeffectivethansquatsatrecruitingboththegluteusmaximusandgluteusmedius.

STARTINGPOSITION: Kneelonthefloorwithyourwristsdirectlybeneathyourshouldersandyourkneesbeneathyourhips.Maintainaneutralspineandgazeforwardslightly.

1: Lift one leg behind you, keeping the knee bent, until the quadriceps areparalleltothefloororslightlyhigher.Imagineplantingthebottomofyourfootontheceiling.Pulsethelegup,squeezingyourbuttocks.

2: Lower itwith control to the floor.Keepyourhips in alignment throughoutthemove;theyshouldn’televateorturnout.

Repeat 20–30 times, or until themuscle is fatigued. Then repeat on the otherside.

WHATYOUSHOULDFEEL: Anincreasingresistanceandmusclefatigueinyourlower,outergluteusmaximusnearyouriliotibialtract.

QuadrupedLegLiftwithStraightLeg

Performing the quadruped leg lift with a straight leg and elevating it slightlyhigherstrengthensyourglutealmusclesandhamstringswhileprovidingagentlepsoasstretch.

STARTING POSITION: Kneel with your knees directly beneath your hips.Lower your forearms to the floor, keeping your elbows directly beneath yourshoulders.Maintainaneutralspineandgazeforwardslightly.

1: Liftonelegbehindyou,straighteningitandpointingthetoe.Keepyourhipsinalignment.Squeezeyourbuttocksatthetopofthemove.

2: Maintainastraightlegasyouloweryourtoetothefloor.

Repeat20–30times,andthenswitchsides.

WHATYOUSHOULDFEEL: Anincreasingresistanceandmusclefatigueinyourgluteusmaximusandhamstrings.

Part4:PROGRAMS

PsoasPrograms

Every individual has unique movement patterns and compensations, injuryhistory, and level of fitness ability. The following workouts provide a goodstartingpointbasedonageneralsetofcriteria.Asalways,neverpushyourselfpastthepointofdiscomfortandstopimmediatelyifyoufeelpain.Performeachexerciseasprescribedintheexercisedescriptions,progressingitasyourstrengthandflexibilityincrease.

GeneralPsoasFlexibilityYou’llfindatestthatevaluatesyourpsoasflexibilityonpage13.Ifyou’relikemostpeople,youlikelyfoundthatit’sshortenedandneedsstretching.Thisbookprovides a wide array of exercises designed to lengthen your psoas andsurrounding hip flexor muscles, including active and static stretches, self-myofascial release, yoga, and Pilates. Start with the beginner level and thenmove on to intermediate and advanced as you develop greater flexibility.Performonesetofeachoftheseexercisesonalternatingdaysoftheweek.

BEGINNER INTERMEDIATEADVANCED

LegSwing,page30 StaticKneelingPsoasStretch,page40

Bent-KneeStretchonRoller,page44

WalkingPsoasStretch,page32

HamstringsonBench,page39

KneelingWallStretch,page50

Bent-KneeStretch,page42

PsoasRelease,page52 KneelingPsoasStretchwithLegRotation,page48

CorpsePose,page58 TrianglePose,page65 PigeonPose,page62

BridgePose,page64 TreePose,page60 BoatPose,page63

Double-LegStretch,page84

ExtensiononExerciseBall,page107

Scissors(Pilates),page91

StandingSideKick,page113

SpineTwist,page92 Corkscrew,page94

GeneralPsoasStrengthFew people need to strengthen their psoasmuscle but, as stated previously, atightpsoasisnotsynonymouswithastrongpsoas.Ifthestrengthtestdescribedon page 15 reveals psoas weakness, use these exercises to increase strength.Follow them with one of the flexibility protocols listed in the General PsoasFlexibility program (page 127) to ensure you both stretch and strengthen themuscle.Performtheseexercisesonalternatingdaysoftheweek.

• KneelingKneeCrunch,page35

• CrowPose,page67

• StandingBigToePose,page68

• SupineLegLift,page73

• Hundred,page80

• Teaser,page85

• Captain’sChair,page100

• RussianTwist,page103

• SidePlank,page108

• StaticWallSquat,page120

• SingleStraight-LegStretch,page82

• Open-LegRocker,page86

• Scissors(strength),page99

• Single-LegSquatwithReverseWoodChop,page118

• Side-LyingClamshell,page122

PsoasStrength&FlexibilityforSedentaryPopulation

Ifyouhaveasedentary lifestyle,youlikelyhavepoormuscledefinition,weakglutealmuscles,limitedmobility,andatightpsoasmuscle.Whetheryouhaveanoffice job that requires long periods of sitting, an exhaustive commute, or anotherwisesedentary lifestyle, thisprogramwillhelpyoustretchandstrengthenyour psoas and awaken your gluteal muscles. Critical to achieving andmaintaining psoas health is increasing your activity level. Start gradually byincorporatingdailywalksfollowingameal.Additionally,choosearecreationalactivityyouenjoythatelevatesyourheartrate.Performonesetofeachoftheseexercisesonalternatingdaysoftheweek.

BEGINNER INTERMEDIATE

WalkingPsoasStretch,page32 StandingandWalkingLunge,page36

KneelingKneeCrunch,page35 Piriformis&GlutealMusclesRelease,page53

InnerThighStretch,page38 PigeonPose,page62

OuterThighStretch,page45 SupineLegLift,page73

QuadricepsStretch,page46 NeckPull,page78

HamstringsRelease,page55 Hundred,page80

QuadricepsRelease,page56 OppositeArm&LegRaise,page102

MountainPose,page59 QuadrupedLegLiftwithStraightLeg,page124

CobraPose,page66 Superman,page106

Roll-Up,page77 One-LegCircle,page75

Plank,page101 Single-LegHipLift,page115

KneeExtension,page117 SingleBent-LegStretch,page81

QuadrupedLegLiftwithBentLeg,page123

Jackknife,page90

PsoasHealingfromPain,Swelling&SpasmsIfyou’reenduringtheeffectsofalifetimeofunhealthymovementpatterns,thisis theprogramforyou. Itwillhelp retrainyourbody to functionwithoptimalmovement patterns and muscle recruitment. However, if your conditioncurrentlyrequirespain-relievingdrugsorrestrictedmovement,seektheattentionof a medical professional before you begin to avoid exacerbating muscleimbalancesor injuries.Oneof themost important thingsyoucando is to stayactive. This improves blood circulation, contributes to healthy bodycomposition,andimprovesjointandmusclemobility.Ifnothingelse,aimfor30minutesofweight-bearingactivitythatelevatesyourheartrate.Performonesetofeachoftheseexercisesonalternatingdaysoftheweek.

• LegSwing,page30

• InnerThighStretch,page38

• Bent-KneeStretch,page42

• OuterFrontHipRelease,page54

• HamstringsRelease,page55

• QuadricepsRelease,page56

• CorpsePose,page58

• MountainPose,page59

• Cat-CowPose,page105

• PelvicCurl,page72

• SupineLegLift,page73

• ProneBackExtension,page74

• ChairV-Sit,page98

• Plank,page101

• DeadLift,page111

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Acknowledgments

IameternallygratefulforthetrainingIreceivedfromtheNationalAcademyofSportsMedicine. Its thoroughapproachcontinues to informmyperspectiveonmovement,strength,andfunctionalfitness.

Special thanks toMarlitaPrice andKatieBarnes for their contributions to theyoga and Pilates sections, respectively. Thank you to the editorial team atUlysses, including Keith Riegert, Claire Chun, and Lily Chou, who artfullyproducedtheentirefitnessphotoshootforthisbook.

Thankstomyyounger(butdefinitelynotlittle)brotherJonathanforencouragingme to liftheavy.And,ofcourse, thankyou tomyhusband foralwaysmakingsureIgettimetoexerciseandwrite.Icouldn’tdoitwithoutyou.

AbouttheAuthor

Pamela Ellgen is a certified personal trainer with the National Academy ofSportsMedicineandanexperiencedwriteronhealth,fitness,andnutrition.Shehas a passion for distilling complex scientific research intousable informationfor a mainstream audience. Her work has been published onLIVESTRONG.com,theHuffingtonPost,JillianMichaels—LiveWell,andthePortland Tribune. In 2013, she helped launch thewebsiteWorldLifestyle andservedaseditorofitshealthandfitnessverticals.

Whenshe’snotwriting,Pamelaenjoyssurfing,practicingyoga,cookinghealthymealsforherfamily,andexploringthelocalfarmer’smarket.