Iliacus
Iliacus
Stretches
Stretches
Iliacus HIP Stretch for All laying on a bed
Iliacus HIP Stretch for All laying on a bed
How to perform the stretch:
1. Start laying on your back position
2. Choose the muscle or hip you intend to stretch
3. Lower this target hip off the side of the bed
4. Laterally rotate and extend the target hip towards the floor (gravity assisted)
5. Flex the opposite hip and knee towards the torso
6. Grasp hold of this opposite knee with the hands and pull towards the chest to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Iliacus HIP Stretch for Beginners kneeling
Iliacus HIP Stretch for Beginners kneeling
How to perform the stretch:
1. Start in a kneeling lunge position
2. Choose the muscle or hip you intend to stretch bringing this leg to the front
3. Keep the feet in line, with the back knee on the floor, the forward foot 1 metre in front with the forward knee flexed and positioned over the ankle
4. With your hands on your lower back, rotate outwards the target hip and knee
5. Rotate the spine and shoulders 20 degrees in the opposite direction of the target hip
6. Lean further forward into the stretch and thrust the hips forward (posterior pelvic tilt) to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Iliacus HIP Stretch for Intermediates kneeling
Iliacus HIP Stretch for Intermediates kneeling
How to perform the stretch:
1. Start in a kneeling lunge position
2. Choose the muscle or hip you intend to stretch bringing this leg to the front
3. Keep the feet in line, with the back knee on the floor, the forward foot 1.2 metres in front with the forward knee flexed and positioned over the ankle
4. With your hands on your lower back, rotate outwards the target hip and knee
5. Rotate the spine and shoulders 20 degrees in the opposite direction of the target hip
6. Lean further forward into the stretch and thrust the hips forward (posterior pelvic tilt) to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Iliacus HIP Stretch for Advanced kneeling
Iliacus HIP Stretch for Advanced kneeling
How to perform the stretch:
1. Start in a kneeling lunge position
2. Choose the muscle or hip you intend to stretch bringing this leg to the front
3. Keep the feet in line, with the back knee on the floor, the forward foot 1.4 metres in front with the forward knee flexed and positioned over the ankle
4. With your hands on your lower back, rotate outwards the target hip and knee
5. Rotate the spine and shoulders 20 degrees in the opposite direction of the target hip
6. Lean further forward into the stretch and thrust the hips forward (posterior pelvic tilt) to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Iliacus HIP Stretch for Beginners standing
Stretch Name
How to perform the stretch:
1. Start in standing splits position with the feet 1 metre apart
2. Choose the muscle or hip you intend to stretch
3. Position the hands on the lower back
4. Rotate the spine and shoulders 45 degrees in the opposite direction of the target hip, bringing your body into a walking lunge position
5. Thrust the hips forward (posterior pelvic tilt) to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Iliacus HIP Stretch for Intermediates standing
Iliacus HIP Stretch for Intermediates standing
How to perform the stretch:
1. Start in standing splits position with the feet 1.2 metres apart
2. Choose the muscle or hip you intend to stretch
3. Position the hands on the lower back
4. Rotate the spine and shoulders 45 degrees in the opposite direction of the target hip, bringing your body into a walking lunge position
5. Thrust the hips forward (posterior pelvic tilt) to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Iliacus HIP Stretch for Advanced standing
Iliacus HIP Stretch for Advanced standing
How to perform the stretch:
1. Start in standing splits position with the feet 1.4 metres apart
2. Choose the muscle or hip you intend to stretch
3. Position the hands on the lower back
4. Rotate the spine and shoulders 45 degrees in the opposite direction of the target hip, bringing your body into a walking lunge position
5. Thrust the hips forward (posterior pelvic tilt) to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Muscle Details
Muscle Details
The Iliopsoas muscle group is formed by two muscles that blend into one; the Iliacus and the Psoas Major (the Psoas Minor is only occasionally present). The Iliopsoas is the primary muscle involved in hip flexion.
Origin:
- Inner surface of the iliac fossa and the lateral aspect of sacrum.
Insertion:
- Lesser trochanter of the femur.
Action:
- Flexion and lateral rotation of the hip and posterior pelvic tilt.
Tightness (hyper-contraction) of these muscles can cause hyperlordosis ‘sway back’ and is quite often present and causes pain for people who sit for long periods, such as desk workers or drivers.