Psoas is a very important muscle. It is the common denominator when it comes to hip movement, stability, and core. Hip flexion is the primary movement for bringing the knee towards the upper body, it also helps provide stability for the spine and pelvic area. The hip flexor works with the core abdominal muscles to keep the core nice and strong.
Oftentimes, the shortening and the tightening of the psoas are few of the contributors that lead to locking up of the hips. And just because you stretch the psoas, doesn’t mean it will end up unlocking your hip. If the psoas is tight, it can put unnecessary stress on the spine and can lead to back tightness and poor back mobility. What we recommend is try to frequently get up and move around if you sit a lot and look for activities that can decrease the stress on the psoas like walking and running.
#1 – Side of Bed Stretch
Lie on your back on the edge of the bed. Looking for a stretch in front of the hip, let one leg hang off the bed. Hold the position for 20 seconds. Return to the starting position and repeat the movement on the opposite leg.
To intensify the exercise, you can bring the lowered heel further back.
Side of Bed Stretch
Start off with 1 set of 2 repetitions, ideally holding for 20 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. Intensity is light. And the purpose of this exercise is to stretch the front of the hips.
#2 – Prone Towel Stretch
Lie on your stomach on the floor or bed with your feet shoulder-width apart. Loop the tower around your forefoot then gently pull the towel to bring your heel towards your shoulder. Hold the position for 20 seconds. Return to the starting position and repeat the movement on the opposite leg.
Prone Towel Stretch
Start off with 1 set of 2 repetitions, ideally holding for 20 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. Intensity is light. And the purpose of this exercise is to stretch the psoas muscle.
#3 – 90/90 Stretch
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your abdominal area and take a big step back with one leg. Slightly lower your back knee to the ground and bring your hips forward. Hold the position for 20 seconds. Return to the starting position and repeat the movement on the opposite leg.
90/90 Stretch
Start off with 1 set of 2 repetitions, ideally holding for 20 seconds. Perform the exercise in a smooth controlled movement with a good hold at the end position. Intensity is light. And the purpose of this exercise is to stretch the front of the hip.
#4 – Low Lunge With Reach
Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your abdominal area and take a big step back with one leg. Lower your back knee to the ground, bring your hips forward then extend your arms overhead. Raise back up to return to the starting position and repeat the movement on the opposite leg.
Low Lunge With Reach
Start off with 1 set of 2 repetitions. Perform the exercise in a smooth controlled movement with a good stop at the end position. Intensity is light. And the purpose of this exercise is to stretch the front of the hip.
#5 – Bridge Pose
Lie on your back on the floor or bed with your knees bent and feet flat. Place your hands at your sides. Contract your abdominal area then push your feet to lift your hips up, maintaining good alignment with your head, shoulders, and hips. Hold the position for 20 seconds. Relax to return to the starting position and repeat the movement.
Bridge Pose
Start off with 1 set of 5 repetitions, ideally holding for 2 seconds. Perform the exercise in a smooth controlled movement with a good stop at the end position. Intensity is light. And the purpose of this exercise is to stretch the front of the hip.
If you have psoas tightness and if you sit a lot, give these 5 exercises a GO and these exercises will surely help you.
Take Care,
Rick Kaselj, MS
.