The psoas major muscle is a primary hip flexor. It originates along the lumbar spine, crosses the front of the pelvis and inserts onto the upper thigh bone. When it contracts, the psoas major pulls the thigh and the trunk toward each other, flexing the hip joint. You can stretch the psoas with exercises such as bridges and lunges.
Supine Psoas Stretch
For an easy supine psoas stretch, start by lying on your back. Pull your right knee toward your chest with your hands until you feel your lower back press into your mat. Keep your left leg extended, engaging the buttock and thigh muscles to prevent the knee from lifting. If your psoas is short, you'll feel a stretch in the front of the left hip. Maintain the stretch for 30 seconds, then switch legs to stretch the right psoas.
To perform a bridge, begin by lying on your back. Bend your knees and place the soles of your feet on your mat. Lift your pelvis until your thighs and trunk are in a straight line. You should feel a stretch in the front of the hips. Resist the tendency to arch your back, which reduces the stretch of the psoas. Instead, engage your abdominal muscles and contract your hamstring and buttock muscles to extend your hip joints.
Lunges also stretch the psoas. From standing, take a long step forward with your right foot. Bend your right knee until it is directly over your right ankle. Keep your left knee straight and your torso upright. Place your hands on your hips or your right knee. Slowly lower your hips down and forward until you feel a mild stretch in the front of your left hip. Hold for 30 seconds, then switch legs.
Lunge With Elbow to Instep
For a more dynamic psoas stretch, stand with your feet shoulder width. Take a long step forward with your right leg. Bend your right knee to a lunge. Bend your left knee until it is about 2 inches from the floor, then lower your upper body to the inside of the right leg. Touch your right elbow to the inside of your right foot. You can keep your left hand on the floor for balance. To come out, bring your upper body upright and step your left foot forward. Repeat, switching legs.
- Essentials of Strength Training and Conditioning; National Strength and Conditioning Association
- Yoga Anatomy; Leslie Kaminoff and Amy Matthews
- Muscles: Testing and Function; Florence Peterson Kendall et al.
- Therapeutic Exercise for Athletic Injuries; Peggy A. Houglum
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