The first four muscles of Fight Flight or Freeze

The First Four Muscles of Fight or Flight 

Have you ever wondered what happens to your body when you are in a stressful situation? Whether you are facing a physical threat or an emotional challenge, your body responds with a fight or flight reaction that prepares you to either confront or escape the danger. This reaction involves many physiological changes, such as increased heart rate, blood pressure, breathing, and adrenaline. But did you know that it also affects four specific muscles in your lumbopelvic region (the area between your lower back and pelvis)? These muscles are the psoas, the hamstring, the adductors, and the abductors. Let’s take a closer look at the first four muscles of fight or flight and how they can cause problems for your health and well-being. 

1. The Psoas: The Muscle of the Soul

The psoas is a long and powerful muscle that connects your spine to your legs. It is the only muscle that directly links your upper and lower body, and it plays a crucial role in stabilizing your spine, supporting your organs, and facilitating movement. Some people call it the muscle of the soul because it is also associated with emotional expression, creativity, and intuition. However, when you are in a fight or flight mode, the psoas contracts and pulls your legs up and forward, as if you are ready to run or kick. This can create a lot of tension and compression in your lower back, especially at the insertion point of the psoas on the lumbar vertebrae. Over time, this can lead to chronic low back pain, disc herniation, sciatica, and other spinal issues. 

2. The Hamstring: The Muscle of Propulsion

The hamstring is a group of three muscles that run along the back of your thigh. They are responsible for bending your knee and extending your hip, which are essential for walking, running, jumping, and kicking. When you are in a fight or flight mode, the hamstring is activated to propel you forward or away from the danger. However, if you are constantly stressed or sedentary, your hamstring can become tight and shortened, which can limit your range of motion and flexibility. This can also affect your posture and alignment, as a tight hamstring can pull your pelvis backward and cause an excessive curvature in your lower back (lordosis). This can result in low back pain, hip pain, knee pain, and hamstring strains.

3. The Adductors: The Muscles of Stability

The adductors are a group of five muscles that run along the inner side of your thigh. They are responsible for bringing your legs together (adduction), which helps you balance and stabilize your body. When you are in a fight or flight mode, the adductors are activated to keep you grounded and prevent you from falling or losing control. However, if you are constantly stressed or inactive, your adductors can become tight and overworked, which can cause pain and inflammation in your groin area (adductor tendinitis). This can also affect your pelvic alignment and function, as a tight adductor can pull your pelvis downward and inward (anterior pelvic tilt). This can result in low back pain, hip pain, pelvic floor dysfunction, and poor circulation.

4. The Abductors: The Muscles of Movement

The abductors are a group of four muscles that run along the outer side of your thigh. They are responsible for moving your legs away from each other (abduction), which helps you change direction and perform lateral movements. When you are in a fight or flight mode, the abductors are activated to help you maneuver and evade the danger. However, if you are constantly stressed or inactive, your abductors can become weak and underused, which can cause instability and imbalance in your body. This can also affect your posture and alignment, as a weak abductor can allow your pelvis to drop on one side (lateral pelvic tilt). This can result in low back pain, hip pain, knee pain, and iliotibial band syndrome (ITBS). 

The IT band is not a muscle but a thick band of connective tissue that runs from the hip to the knee along the outer side of the leg. It helps stabilize the knee and coordinate the movement of the abductors. However, when the abductors are weak or overworked, the IT band can become tight and inflamed (ITBS), which can cause pain and friction on the outer side of the knee.