The psoas is a two-headed muscle group comprised of the psoas major and the psoas minor. The psoas fuses with a neighboring hip muscle called the iliacus, to form the iliopsoas. All three muscles function to flex the hip, bringing the femur, or thigh bone, in a forward direction. Thus, to stretch these muscles, you need to perform hip extension, a movement that is the opposite of hip flexion. This can be done by bringing the femur in the posterior direction. When stretching the iliopsoas, you will also be stretching the other hip flexor muscles, including the tensor fasciae latae, the sartorius, the pectineus, the adductor longus and the adductor brevis.
Stand with your body upright.
Lift your right foot off the floor and lunge forward with your right leg.
Flex your right hip until your right thigh is parallel to the floor.
Keep your torso upright and position your hands on your sides.
Stay in this stretched position for 15 to 30 seconds, then repeat the stretch with the other leg.
Kneeling Lunging Stretch
Put your left knee on the ground.
Lift your right foot off the ground and lunge forward with your right leg.
Flex your right hip until your right thigh is parallel to the ground.
Keep your torso in an upright position and put your hands on your sides.
Maintain this stretched position for 15 to 30 seconds and then do the stretch with the other leg.
Elevated Lunging Stretch
Stand about 1.5 feet away from the side of the flat weight bench.
Lift your right foot off the floor and lunge forward with your right leg, placing your right foot on the bench.
Flex your right hip until your right thigh is in a parallel position to the floor.
Maintain an upright torso position and place your hands on your sides.
Hold this stretched position for 15 to 30 seconds, then repeat the stretch with the other leg.
Items you will need
- Flat weight bench
- Do three sets per stretching movements and take a one-minute break between each set.
- When first starting your stretching routine, be careful not to overstretch the muscles, which can cause injury. It is important that you slowly ease into the stretches and, as you progress overtime, increase the range of motion of the stretches.
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