This shows a self-stretch for the psoas and iliacus muscles. It utilizes the principle of Reciprocal Inhibition by engaging the glutes and hamstrings to inhibit the psoas and iliacus.
Psoas and iliacus are very important muscles to stretch because they get shortened with prolonged sitting. A tight, shortened psoas can contribute to low back pain.
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.
Do not let your front knee be in front of your foot.
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.
The Massage Technique Library was recently rebuilt from the ground up. The new library is much faster and more secure than the previous versions. There is an improved search function, and an enhanced comment system. Soon there will be a way to save your favorite techniques in a favorites menu.
The library is currently free and open to the public, so please check it out while you can. No login or registration is necessary.
On May 10, 2018 the library will once again be for members only, with the exception of the free section.
We are not raising the price, so membership will continue to be only $7 per month or $72 per year. There will be a way to sign up for the library on May 10th. Current library members will have access to the library without signing up again but may need to reset their password.
With the rebuilding of over 800 interlinked pages with video content, there are bound to be some errors and glitches. Please let us know of any problems or concerns by using our contact form here. Your help is greatly appreciated.
I hope you enjoy the new library, and I look forward to your comments and suggestions.