Stretching and Working the Core Psoas Muscle

first_imgThe psoas muscle – this nasty muscle is really hard to deal with when it’s been tweaked. If you don’t take care of it, it can totally debilitate the way the hip rotates.I currently have three massage clients who are being tortured by this very muscle. They are in all different stages of “tweakedness”, so it’s especially nice to become so intimate with it. What’s even better is that just last week I rid myself of this terrible pain by contorting myself into specific stretches and mashing hard objects into my abdomen where the beast dwells.The psoas starts in the lower back, attached to several of the very lower (lumbar) vertebrae. It’s the only muscle in the body that spans from back to front. It is also one of the largest muscles. It goes through the abdomen and attaches to the inside of the thigh bone. Every time you sit or stand your psoas muscle is working. It mainly flexes the leg forward.To work on this muscle, I pretty much have to dig into the person’s abdomen until I reach their spine. It requires a lot of breathing on the client’s part. It tickles at first, but then it is just entirely not funny.Psoas is an important core muscle, used a lot by cyclists and runners, because it lifts the knees forward and up. Constant contraction of this muscle can cause it to become sore, and the muscle can actually shorten in people who sit for long periods of time.And I’ve got news for you—it can shorten over time if you don’t deal with it as soon as it starts hurting. The pain will be throughout your hip, lower back, and inner thigh. Range of motion in the hip can be totally debilitated. The pain can be really hard to pinpoint. If that happens, you will be unable to rotate your knee out, lift your knee forward, or stand up straight without pain.If you think you are a likely candidate for this muscle to become permanently contracted, begin a series of stretches on a regular basis. If you instead decide to let it go and then see a surgeon, this is what you have to look forward to:“…surgery to reduce ongoing hip destruction associated with chronic psoas tension…which can elicit an intestinal shutdown lasting from minutes to several days, requiring IV feedings while the reflex subsides. The deep nature of the surgery, near the bladder and in the pelvic floor, requires post-op pain management and anti-spasm medication. In most cases additional muscle surgeries are done to deal with other paralytic imbalances…and can contribute to spastic scoliosis in the lumbar area.” More information here.If it just started hurting, do the stretches night and day, go to yoga, and get an appointment with a sports massage therapist.Psoas StretchesStretch A:1. Kneel down with a straight back and toes tucked under.2. Arch back, reaching behind you for your heels.3. Look at the ceiling, or behind you if you can.4. Push your hips forward as if you are pushing them against a wall in front of you.Stretch B:1. Lie on your back with your legs hanging off the end of the table/bed (The edge of the bed should hit you just below your bum).2. On the good side, pull your knee toward your chest, allowing the affected side to stretch.Stretch C:1. Lunge with the affected leg behind you.2. On the same side as the sore psoas, reach your arm above your head, arching backward as far as you can.last_img read more

Newcastle goal hero Georginio Wijnaldum turns attention to derby

first_img Press Association The 24-year-old Holland international plundered four goals as the Magpies finally ended their wait for a first Barclays Premier League win of the season at the ninth attempt with a 6-2 trouncing of Norwich on Sunday. However, despite leaving St James’ Park with the match ball and the plaudits of head coach Steve McClaren and the fans who witnessed his feat ringing in his ears, Wijnaldum insisted a glorious day on Tyneside will count for little in next weekend’s Wear-Tyne derby. Wijnaldum, ably assisted by the impressive Moussa Sissoko, gave Newcastle a 2-1 lead with his first two goals either side of Dieumerci Mbokani’s equaliser, and although Ayoze Perez extended the home side’s lead, Nathan Redmond kept the visitors in it at the break. Norwich resumed in determined fashion but Aleksandar Mitrovic’s 64th-minute strike calmed Geordie nerves and set the stage for Wijnaldum to complete his haul with another double. He said: “If you score and you get a result, you are happier. It gives you a better feeling. To get four, be part of the first win and work hard is great. It will give us a lot of confidence for the next match.” Norwich boss Alex Neil left Tyneside not quite believing what he had seen on a day when both sides attacked with fluency but defended poorly, with his men particularly culpable at the back. He said: “It’s a case of what’s happened, how do you now deal with that and put it to bed and move on? “But we have been successful since I have been here, we have had setbacks since I have been here and we have moved on from those games, so I don’t think this game will have any bearing on next week. “I don’t think last week had any bearing on this week, so it’s individual games and we have got to move on from it.” He said: “What I realise is that every game is different. What I will do now is enjoy the moment and next week I will focus on Sunderland. “It’s not normal to score four goals in a game. I will try but it will be hard. These are special moments in your career. “Every game is different but I focus on that. I will work hard because I start on zero. I’ll look to create chances and goals.” Wijnaldum’s exploits against the Canaries were significant for so many reasons other than the hard currency of Premier League points. The win lifted the club from the foot of the table – and in the process relegated Sunderland to the basement – and into 18th place, two points adrift of safety at this early stage of the campaign. In one fell swoop, they doubled their goals for tally for the campaign as they scored six for the first time since they beat Aston Villa 6-0 in August 2010, and Wijnaldum became the first Magpie to score a league hat-trick since Demba Ba against Stoke in the October of the following year and the first to claim four in a match since Alan Shearer – who went on to get five – against Sheffield Wednesday in September 1999. The £14.5million summer signing from PSV Eindhoven said: “It was beautiful game for me, the whole team and the fans in the stadium. But especially for me as I scored four goals. “It’s wonderful, like a dream come true for me.” Georginio Wijnaldum will put his goalscoring heroics to one side to concentrate on the business of ending Newcastle’s derby misery at the hands of arch-rivals Sunderland. last_img read more

Parsons: Doc Rivers could leave Clippers if Donald Sterling remains owner

first_imgHe added that numerous sponsors have told him they will stick with the Clippers only if Sterling is no longer the owner.“If Doc would leave, that would be a disaster,” Parsons said.The interim CEO also expressed concern that players could leave the team if Sterling remains the owner, and said he has had conversations with team captain Chris Paul, who also serves as the president of the National Basketball Players Association. Parsons did not disclose specifics of the conversations.Parsons also said that, if the sale drags on, it would be difficult to match the $2 billion price it fetched from former Microsoft CEO Steve Ballmer. He called the winning bid a “knockout price,” comparing the purchase of the team to that of other trophy assets like a Fabergé egg.The $2 billion price can’t be justified on “any financial metric basis,” Parsons said, but its value was pushed up because Ballmer wanted to make a pre-emptive bid to shut out other prospective buyers. Clippers head coach Doc Rivers could leave the team if Donald Sterling remains its owner, interim CEO Dick Parsons testified Tuesday.Taking the stand for the first time in a probate trial that could determine ownership of the Los Angeles basketball franchise, Parsons said he has had three conversations with Rivers since being appointed as interim CEO in May.Each time, Rivers gave the same answer, telling Parsons “he doesn’t think that he wants to continue as coach” if Sterling retains control of the team he has owned since 1981. Sterling was banned from the NBA for life after the publication of racist comments he made to a female friend, but he has vowed not to sell the team.Calling Rivers a “father figure” for the team, Parsons said the departure of the veteran coach could accelerate the Clippers’ “death spiral” — resulting in a potential loss of key players, team sponsors, as well as season ticket holders. Rivers had agreed to a three-year deal with the team in June 2013. “If Steve goes away, I don’t know how you get to this number again,” Parsons said.Bank of America’s Anwar Zakkour, who advised on the sale, said in his own testimony, “I think we were doing back flips when we got the $2 billion bid from Mr. Ballmer.”Zakkour said Bank of America’s preliminary valuation of the franchise was $1 billion to $1.3 billion. A second evaluation based on very “aggressive” assumptions related to local and national television deals bumped the estimate up to $1.5 billion to $1.8 billion.Zakkour called the eventual $2 billion bid “nirvana.”Additionally, an earlier meeting between Donald Sterling and Ballmer on Monday night produced no signs that the longtime Clippers owner’s vow to fight the NBA for the rest of his life was softening. On Tuesday evening, Sterling filed a civil lawsuit against Shelly Sterling, the NBA, and others over Shelly’s actions related to LAC Basketball Club Inc., the Clippers’ corporation.“I don’t think there’s been much change in his position,” said Bobby Samini, an attorney for Donald Sterling.The lawsuit, filed in L.A. Superior Court, alleges that Shelly Sterling didn’t have the right to sell the team, said Matthew M. Hoesly, part of Donald Sterling’s legal team.Sterling had filed a federal lawsuit against the NBA in June seeking $1 billion in antitrust damages. The league can seize the team on Sept. 15 and vote to terminate Sterling’s ownership if the team is not sold, something Sterling said he wanted to happen during his testimony two weeks ago..The trial will resume Wednesday at 1:30 p.m. Donald Sterling’s attorneys plan to call Shelly Sterling back to the stand, as well as Dr. Jeffrey Cummings of the Cleveland Clinic.Staff writer Dakota Smith contributed to this report.center_img Newsroom GuidelinesNews TipsContact UsReport an Errorlast_img read more