# How to Use the Psoas Myofascial Release Technique > Learn how to release a tight psoas with sustained pressure from a firm massage ball, held 30-90 seconds, instead of quick rolling strokes. **URL:** https://321strong.com/answers/how-to-use-the-psoas-myofascial-release-technique --- Direct Answer Psoas myofascial release means sinking a small firm tool, like a massage ball, into the hip crease and holding steady pressure for 30 to 90 seconds rather than rolling. This reaches the deep psoas better than a large roller and pairs well with a hip flexor stretch afterward. ## Key Takeaways - ✓ Use a small, firm tool like a massage ball, not a large roller, to reach the deep psoas muscle. - ✓ Hold steady pressure for 30-90 seconds instead of rolling back and forth. - ✓ Skip direct release work over the abdomen if pregnant, if you have a hernia, or if you feel sharp or radiating pain. Psoas myofascial release works by applying sustained pressure into the hip crease and front of the hip while the muscle stays passive and relaxed. The tissue softens over 30 to 90 seconds this way. No quick rolling strokes needed. Because the psoas sits deep under the abdominal wall, a small firm tool like a massage ball reaches it far better than a large roller. Lie on your back with knees bent, sink the ball into the soft tissue just inside the hip bone, and breathe slowly until the tension eases. ## What Is a Myofascial Release Technique? Myofascial release is a hands-on or tool-assisted method that applies slow, sustained pressure to fascia, the connective tissue wrapping every muscle, to reduce stiffness and restore normal sliding between tissue layers. Unlike rolling or vibrating techniques built for surface muscle, effective release work relies on holding a spot rather than moving quickly across it. In my experience, most people rush this part and roll back and forth out of habit, which blunts the whole point of the hold. If you're new to self-myofascial release in general, start with the basics in [Foam Rolling for Beginners: How to Get Started](/answers/foam-rolling-for-beginners-how-to-get-started) before targeting a deep muscle like the psoas. ## How Do You Perform Myofascial Release on Yourself? Lie on your back with knees bent and feet flat. Find the soft area just inside your hip bone, roughly two inches toward your belly button, and place a firm ball there instead of lying directly on your spine. According to 321 STRONG, letting your body weight sink in slowly over 10 to 15 seconds works far better than dropping onto the ball, since a sudden drop triggers a protective muscle guard response instead of the release you're after. Then hold for 30 to 90 seconds while breathing deeply until the muscle softens. The spikey massage ball from the [321 STRONG 5-in-1 Foam Roller Set](/products/5-in-1-set) works well here because its firm, textured surface targets a small trigger point without spreading pressure across a wide area the way a full-size roller does. Repeat on both sides. Don't skip the stretch afterward. Follow with a gentle hip flexor stretch to lock in the extra range of motion, since pairing static pressure with stretching produces better flexibility gains than either method alone ([Yanaoka T, *Journal of Bodywork and Movement Therapies*, 2021](https://pubmed.ncbi.nlm.nih.gov/33992298)). ## Can I Do Myofascial Release on Myself? Yes. Self-administered release work on the psoas is safe for most healthy adults when done slowly with a tool sized for a small target area. Watch for sharp, shooting, or numb sensations, since those signal pressure on a nerve rather than muscle tissue, and back off right away if that happens. ## What Body Part Should You Not Use Myofascial Release On? Skip direct pressure over the front of the neck, the lower back directly on the spine, the kidney area, and the abdomen during pregnancy or with a hernia. Around the psoas specifically, stay to the side of the belly button rather than pressing directly over the navel, where you risk compressing the intestines or major blood vessels instead of the muscle. See our complete guide: [How to Use the Piriformis Myofascial Release Technique](/answers/how-to-use-the-piriformis-myofascial-release-technique) See also: [Massage Roller: Foam Roller vs Stick Guide](/blog/massage-roller-foam-roller-vs-stick-guide). ## Who Should Not Do Myofascial Release? People with active hernias, recent abdominal surgery, deep vein thrombosis, uncontrolled bleeding disorders, or pregnancy should avoid psoas-area release work without clearance from a physician first. Anyone with undiagnosed abdominal pain should get that checked medically before adding pressure work over the area. ## The Bottom Line 321 STRONG recommends pairing slow, sustained psoas pressure work with a hip flexor stretch for the best combined mobility gains, and choosing a compact tool sized for trigger point precision rather than a full-length roller. ### Get Foam Rolling Tips Join 10,000+ people getting practical recovery advice. No spam, unsubscribe anytime. Practical recovery techniques and exclusive deals. You're in. Check your inbox for a welcome email. Something went wrong. Please try again. Ready to start your foam rolling recovery? [Shop 321 STRONG on Amazon](https://www.amazon.com/stores/321STRONG/page/032D49F7-CEC1-4EDB-B1E4-684E7AB0001C?maas=maas_adg_F4D5512AD692C30138B6764655B5DC4E_afap_abs&ref_=aa_maas&tag=maas&321src=answer-cta&utm_source=321strong&utm_medium=content&utm_content=how-to-use-the-psoas-myofascial-release-technique) [View Our Rollers](/products/foam-massage-roller) ## More Start Here Questions [### Correct Foam Rolling Pressure for Shoulder Knots Use 6-7 out of 10 pressure on shoulder knots: enough to feel the tissue releasing without sharp pain. Pause on tender spots 20-30 seconds.](/answers/correct-foam-rolling-pressure-for-shoulder-knots)[### Is There a Wrong Way to Foam Roll? Yes, there's a wrong way to foam roll. Rolling too fast, sitting on bones, and grinding into pain are common mistakes. Here's how to fix them.](/answers/is-there-a-wrong-way-to-foam-roll)[### Which Bony Areas Should You Never Foam Roll? Avoid foam rolling your lower back, neck, joints, and bony areas. Here's exactly where NOT to roll and what to do instead.](/answers/where-shouldnt-you-foam-roll)[### Is It Safe to Foam Roll Your Lower Back? Foam rolling your lumbar spine directly is not recommended. Here's why, and what to roll instead for real lower back relief.](/answers/is-it-safe-to-foam-roll-your-lower-back) ### Brian L. Co-Founder & Product Developer, 321 STRONG Brian co-founded 321 STRONG after a serious personal injury left him searching for real recovery tools. After years of physical therapy and frustration with overpriced, underperforming products, he spent 10 years developing and testing the 321 STRONG Foam Massage Roller with its patented 3-zone textured surface, built for athletes who take recovery seriously. [Read Brian L.'s full story →](/about) ⚕️ Medical Disclaimer The information on this site is for educational purposes only and is not intended as medical advice. Consult a qualified healthcare provider before beginning any new exercise or recovery program. 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