Psoas
Psoas
Stretches
Stretches
Psoas HIP Stretch for All laying on a bed
Psoas HIP Stretch for All laying on a bed
How to perform the stretch:
1. Start in 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. 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
Psoas HIP Stretch for Beginners kneeling
Psoas 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. Keep your hands on your hips
5. Lean further forward into the stretch and thrust the hips forward (posterior pelvic tilt) to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Psoas HIP Stretch for Intermediates kneeling
Psoas 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. Keep your hands on your hips
5. Lean further forward into the stretch and thrust the hips forward (posterior pelvic tilt) to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Psoas HIP Stretch for Advanced kneeling
Psoas 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. Keep your hands on your hips
5. Lean further forward into the stretch and thrust the hips forward (posterior pelvic tilt) to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Psoas HIP Stretch for Beginners standing
Psoas HIP Stretch for Beginners standing
How to perform the stretch:
1. Start in a standing walking position with the feet 1 metre apart
2. Choose the muscle or hip you intend to stretch, positioning this target hip and leg to the rear
3. Position the hands on the hips
4. Lunge forward by flexing the forward-facing hip and knee to position the knee over the foot
5. Thrust the hips forward (posterior pelvic tilt) to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Psoas HIP Stretch for Intermediates standing
Psoas HIP Stretch for Intermediates standing
How to perform the stretch:
1. Start in a standing walking position with the feet 1.2 metres apart
2. Choose the muscle or hip you intend to stretch, positioning this target hip and leg to the rear
3. Position the hands on the hips
4. Lunge forward by flexing the forward-facing hip and knee to position the knee over the foot
5. Thrust the hips forward (posterior pelvic tilt) to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Psoas HIP Stretch for Advanced standing
Psoas HIP Stretch for Advanced standing
How to perform the stretch:
1. Start in a standing walking position with the feet 1.4 metres apart
2. Choose the muscle or hip you intend to stretch, positioning this target hip and leg to the rear
3. Position the hands on the hips
4. Lunge forward by flexing the forward-facing hip and knee to position the knee over the foot
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:
- Transverse processes of L1 – L5, the vertebral bodies of T12 – L5 and the intervening vertebral discs.
Insertion:
- Lesser trochanter of the femur.
Action:
- Flexion and lateral rotation of the hip. Flexion & lateral flexion of the spinal joints and anterior pelvic tilt of the hip joint.
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.