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