Over-reliance on the psoas
Posted 25 March 2012 - 07:07 PM
I think that I am relying far too much on the psoas, seemingly equally on both sides. Over-reliance led to too-tightness --or maybe it was the other way around? -- which I notice particularly in arabesque and attitude derriere: a feeling that the psoas is "gripping" the working leg rather than letting it lengthen outwards, difficulty achieving proper placement and balance over the working leg, feeling of some compression (best word I could come up with --- it's not painful, and I'd like to fix this so it never turns painful) in the lower back.
I am concentrating on using the rotators and core to get those tailbones pointing straight down to give my psoas a way to release more, but I would appreciate suggestions as to:
- other muscle groups I should be strengthening to pick up some of the slack (I have some ideas, but I'd like an expert opinion here!)
- imagery that might help me work better/more efficiently.
I am also stretching frequently and trying to sleep on my back as much as possible.
Posted 25 March 2012 - 10:54 PM
If one is adopting a posterior pelvic tilt (ie "tucking under") in an effort to get the tailbone to point straight down, then this in and of itself can cause psoas issues. I can imagine that this would also lead to a feeling of compression in the lower back.
Here is the link to a simple explanation of neutral spine and how to achieve it.
In my experience as both a dancer and a teacher, I have found that the myth of needing to "tuck under" still persists. Perhaps one of the moderators can provide links to previous discussions on this subject?
Posted 25 March 2012 - 11:18 PM
Posted 26 March 2012 - 04:46 AM
Posted 26 March 2012 - 09:48 AM
Sorry - I was confused by your description of overworking the psoas and yes, that cat stretch does feel great. The beauty of the neutral spine exercises descrbed in the link referenced above is that they work for both an excessive posterior tilt and excessive anterior tilt.
I suggest also seeing if some stretches for the glutes and some glute strenghtening exercises may help get things lined up correctly.
Posted 26 March 2012 - 11:52 AM
Posted 26 March 2012 - 02:14 PM
I'm still interested in hearing other suggestions, but I think it's mostly time to get working!
Posted 26 March 2012 - 04:36 PM
I too was trying to correct an anterior tilt (opposite of tucking under) and was sure I wasn't tucking... in reality, I was tucking a bit - my proprioception was totally off... not majorly, but enough that it made a difference. I mean, I was in A LOT of pain. I'm not naturally flexible, but this was rough.
We've worked pretty hard on developing strength in my hamstrings, abs, and glutes, and upper torso/shoulders (while using core to keep the ribs and pelvis still) very successfully. I still have to do gentle stretches, but am not in pain like I was at all. So I guess I'm just echoing what everyone else said, but also testifying that at least for me, it worked! I do private pilates classes on the machines with dance academic turned pilates instructor, and they've been very helpful.
Posted 27 March 2012 - 10:21 AM