Psoas - Self Stretch

Description:

5 Ratings

 

Download a printable pdf file of this self-care technique here: 

www.massagelibrary.com/pdf/Hip Flexor Self Stretch.pdf

 

This shows a self-stretch for the psoas muscle. It utilizes the principle of Reciprocal Inhibition by engaging the glutes and hamstrings to inhibit the psoas muscle.

The psoas is a very important muscle to stretch because it gets shortened with prolonged sitting. A tight, shortened psoas can contribute to low back pain.

Indications

This is a great stretch for people that sit a lot. The hip flexors often get short and need stretching. This stretch can help with hip pain and low back pain.

Cautions

Do not let your front knee be in front of your foot.

Technique

Start in a lunge position with one knee and one foot on the floor. While keeping your upper body upright slowly lift your back knee toward the ceiling. Hold for 2 seconds then slowly lower your knee to the floor. Repeat 2 - 3 times.

Tight hip flexors can inhibit the hip extensors, so after stretching the hip flexors it is helpful to strengthen the glutes. There is a glute strengthening exercise in the free section of the massage technique library.

 

 

Member Comments:

  • commented Friday 22nd of August 2014 at 8:12:16AM

    where is the video?

  • James M replied Saturday 23rd of August 2014 at 6:44:16AM

    The video works for me. The problem may be with the cache in your browser. Please try any of the following: 1) clear the cache in your browser 2) try a different browser, or 3) restart your computer. Please let me know if one of those methods work. Thanks.