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How to Stretch the Psaos Muscle

The psoas muscle is a major muscle that governs everything from the stabilization of the spine to the rotating the hips. When neglected, it easily leads to lower back pain. Properly maintained with a few easy stretches, however, it can provide you with fine posture and a flexible spine.

Instructions

    • 1

      Lie flat on your back, your knees bent and pointing to the ceiling. Keep your scapulae flush with the floor, your pelvis stable and your spine and head in a smooth, straight line. Bring one knee to your chest, while keeping the other leg extended along the floor. Hold this position for a few breaths (20-30 seconds). Release, and repeat for the opposite side. Repeat for both legs several times.

    • 2

      Alternatively, get on your hands and knees. With your right hand, reach back and grasp your right ankle. Raise your right foot to meet your hand. Hold this position for a few breaths, release and repeat for the opposite side.

    • 3

      For a deeper stretch, stand straight up. Step one foot forward, so that that leg forms a ninety degree angle. Extend the other leg behind you (not completely straight, but with a slight bend). Rest your weight on the ball of your foot. Keeping your spine straight, lower your chest slowly to the floor, placing your hands on the ground; this resembles the starting position of runners. Hold for a few breaths (20-30 seconds). Release. Repeat for both legs a few times.

    • 4

      For an isometric stretch, repeat Step 3 in front of a wall. Instead of placing your hands on the floor, place them on and push against the wall in front of you. Push against the wall with the ball of your foot. As before, hold for a few breaths and repeat for both legs.

Tips & Warnings

  • Stretch slowly. To prevent injury, don't bounce or stretch forcefully.

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