The psoas is an essential muscle which is why it is important to apply stretches for the psoas muscle. It is imperative regarding hip movement, stability, and the core. When it comes to training, it helps with hip flexion, which brings the knee towards the shoulder, and it also helps provide stability in the spine and pelvic area. It also works with the core abdominal muscles to keep the core nice and firm.
Often, the shortening and the tightening of the psoas are a few contributors that lead to the locking up of the hips. And just because you practice stretches for the psoas muscle doesn’t mean it will end up unlocking your hip. If the psoas is tight, it can put unnecessary stress on the spine and lead to back tightness and poor back mobility. If you sit a lot, I recommend that you get up and move around frequently and look for activities that can reduce stress on the psoas, such as walking and running.
Stretching the psoas regularly can help it stay limber and prevent injury. Fortunately, several simple stretches target the psoas directly. You don't need any special equipment or a training partner to make these effective moves—just some courage. Give two or all of these psoas stretches a try the next time you feel the tension in this area. Ideally, you should hold each stretch for around 20 seconds per side; however, if it begins to feel too much pain or strain at any point, stop immediately and move on to something else.
1. Side of Bed Stretch
Lie on your back on the edge of the bed, maintaining good alignment with your head, shoulders, and hips. Look for a stretch in front of the hip and 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.
Start 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.
To intensify the exercise, you can bring the lowered heel further back.
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.
Start 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.
Start 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.
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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.
Start 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.
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5. Bridge Pose
Lie 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, 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.
Start 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.
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There are many different types of stretches and many different ways to do them. So, how do you choose which ones to do? With so many options, how do you know which ones are right for you? One way to figure out which stretches are suitable for you. If you’re tight, sore, or stiff in a particular area, chances are that you should try a different stretch. If you get a muscle injury in your hip, you should probably avoid any stretches that involve the hip extensors. Or, if you have trouble with a specific back posture, you might want to try any stretches that affect the spine.
If you have a few minutes to spare at home, you can easily do the best stretches for your psoas. Just make sure that you warm up before you start, and don't do any stretches if you’re feeling any sort of pain or discomfort.
If you have psoas tightness and sit a lot, give these 5 exercises a GO, which will surely help you.
