Psoas Protocol
Psoas Release Protocol
Target the deep hip flexor connecting the lumbar spine to the femur — a primary driver of lower back pain, hip tightness, and anterior pelvic tilt from prolonged sitting.
The Muscle
What Is the Psoas?
The psoas major is a deep, thick muscle running from the sides of the lumbar vertebrae (T12–L5) through the pelvis to the lesser trochanter of the femur. It is the body's primary hip flexor — responsible for lifting the thigh, stabilizing the lumbar spine, and connecting the upper and lower body. It is accessed through the abdomen, lateral to the navel, where it lies deep beneath the abdominal organs and musculature.
Why It Matters
What Happens When It's Tight
Prolonged sitting keeps the psoas in a shortened position for hours each day, causing it to adaptively tighten. A chronically shortened psoas pulls the lumbar spine into excessive lordosis (anterior pelvic tilt), compresses the lumbar discs, and inhibits the glutes. The result is lower back pain, hip stiffness, restricted hip extension, and difficulty standing fully upright. Because the psoas is so deep, it's one of the hardest muscles to self-treat without a focused tool and the right technique.
Positioning & Technique
Prone Psoas Release
Lie face-down and place the KNUKLBALL under the abdomen, approximately 1–2 inches lateral to the navel. Let your body weight settle slowly onto the knuckles. This position uses gravity to drive the knuckles deeper through the abdominal wall. Start with partial weight — support yourself on your forearms to control the depth of pressure.
Standing Doorframe Release
Stand facing a doorframe. Place the KNUKLBALL on the lower abdomen, approximately 1–2 inches lateral to the navel, and lean into the doorframe to press the knuckles through the abdominal wall. Control pressure by adjusting how much you lean in. No floor required — and the standing position allows easy hip extension for pin-and-stretch.
Supine Direct Pressure
Lie on your back with knees bent and feet flat on the floor — this relaxes the abdominal muscles and allows deeper access. Grip the KNUKLBALL by the bottom sphere and press the knuckles down into the abdomen, 1–2 inches lateral to the navel. Full control over depth and angle — ideal for first-time psoas work or for users who find prone body-weight methods too intense. Sink slowly and breathe deeply to allow the abdominal wall to relax.
Protocol Steps
Before You Begin
The psoas is accessed through the abdomen — a sensitive area with underlying organs. Use slow, gradual pressure. Never press aggressively or force depth. Breathe deeply and allow the abdominal wall to relax before increasing pressure. Perform on an empty or near-empty stomach for comfort.
Warm Up
Apply KNUKLBALM Rub to the lower abdomen and hip crease area. Perform gentle hip circles, supine knee-to-chest pulls, and slow walking to increase circulation to the hip flexor region. Lie down with knees bent for 1–2 minutes to allow the abdomen to relax before beginning.
⏱ 3–5 minPosition & Locate the Psoas
Choose your method: prone, doorframe, or hand-held. Locate a point approximately 1–2 inches lateral to the navel, on the side you want to treat. The psoas lies deep — you need to sink through the abdominal wall to reach it.
Sustained Pressure — Gradual Sinking
Allow the knuckles to sink gradually through the abdominal wall. Do not force depth — breathe slowly and let each exhale draw the knuckles deeper as the tissue relaxes. When you feel the firm, rope-like psoas muscle beneath the knuckles, hold steady pressure. You may feel a deep ache or referral into the lower back or groin — this is normal if tolerable. Hold for 20–30 seconds per spot.
⏱ up to 60 sec per spotGentle Mobilization
Once the knuckles are positioned on the psoas, make small, subtle movements — slight shifts side-to-side or up-and-down — to work across the muscle. The psoas is deep and the overlying tissue is sensitive, so keep movements small and controlled. Spend 20–30 seconds on each area. Reposition slightly along the muscle and repeat on 2–3 spots per side.
⏱ 20–30 sec per areaActive Mobilization — Pin & Stretch
While maintaining pressure on the psoas, add hip extension to stretch the muscle under the pinned knuckles. Doorframe: keep your abdomen against the doorframe and slowly move the same-side thigh back with toes pointed toward the floor. Prone/supine: slowly extend the same-side leg toward straight, then draw the knee back up. Perform 5–8 slow, controlled repetitions, breathing out as you extend. Keep the movement gentle — the goal is a mild stretch under pressure, not a deep hip extension.
⏱ 5–8 reps per sidePost-Release Integration
Remove the KNUKLBALL. Gently stretch the psoas — half-kneeling hip flexor stretch or supine single-leg hip extension off the edge of a bed. Hold for 20–30 seconds each side. Perform slow hip circles and gentle walking to integrate the release. Apply KNUKLBALM Creme to cool the area. Hydrate.
⏱ 2–3 minWhy Knuklball Works for This Muscle
Deep Muscle Access
The psoas lies beneath the abdominal organs and musculature — one of the deepest muscles in the body. The KNUKLBALL's knuckles concentrate pressure through the abdominal wall to reach the psoas, where fingers alone lack the leverage to sustain the depth needed.
Versatile & Personalized
The KNUKLBALL's versatility lets you adjust angle, pressure, and knuckle contact to personalize the depth and approach — essential for a muscle this deep and an area this sensitive. Prone or supine hand-held — adapt to your comfort and tolerance. The doorframe offers a middle ground: standing access with controlled lean, no floor required, and easy hip extension for pin-and-stretch.
Controlled Gradual Pressure
The psoas requires slow, patient sinking — not aggressive force. The KNUKLBALL lets you modulate pressure precisely: supine hand-held for full control and the lightest touch, doorframe for standing access with adjustable lean, prone for deeper gravity-assisted pressure. Start light and progress as the tissue allows.
