The Psoas Muscle
• the only muscle that connects the upper body with lower part
• attaches from the middle of your spine, down through the pelvis, to your upper leg
• hip flexor (helps pull the leg up to the chest)
Your thighs are also hip flexors, but the Psoas is a very large muscle and the more powerful. Without the ability to lift your your leg, you can’t walk or run or climb up stairs. A tight Psoas muscle could translate to lower back pain, poor posture, hip flexor issues.
Difficulties of Lower Back Pain
• virtually impossible to physically get out of bed
• stand up from a seated position
• forward tilt while walking
• walking/running & climbing stairs
Sitting for 10+ hours per day is not good for the Psoas msucle & places it in a contracted state. This can throw off other muscles like your glutes, and everything else starts compensating.
How to Stretch the Psoas
Typically the Psoas will be more tight on one side, you want symmetry for maximum relief. Use the stretch below, and can focus on the leg that feels more tight. Play the video to skip directly to the stretch to help strengthen & stabilize the Psoas muscle:
• scissor your legs apart, one leg to the rear with knee as straight as possible
• the other leg in front of you with knee bent or sit position
• keep your upper body as straight as possible
• ideally be able to raise both arms straight above
• hold for 10-20 seconds, switch legs & repeat
• optional: do not have to raise amr(s) & have a chair nearby to aid with balance
Over the course of 2-3 weeks, when you walk, your pelvis/hips/gaite should now be more free and open. Lower back pain will be gone, free up tightness in your hops, and lower back curve is now in a good position.
source: https://youtu.be/rsCVJ0xTH1c (7/22/22)
Additional Resources
Best Psoas Stretch Techniques – Dr. Berg (7/30/16)