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2 Best PSOAS Stretches You Should be doing

hip flexor how to stretch psoas psoas muscle psoas muscle massage psoas muscle stretch psoas rehab psoas stretch psoas yoga

The psoas (pronounced SO-az) is the most significant player in a group of muscles called the hip flexors: together they contract to pull the thigh and the torso toward each other. They also provide stability to your lower back, pelvis, and hips.

The hip flexors can become short and tight if you spend most of your waking hours sitting, or if you repeatedly work them in activities like sit-ups, bicycling, and specific weight-training exercises.


A tight psoas causes a restriction in the hip socket. The psoas moves over the ball of the femur head, so when it is tight, it constrains rotation in the socket. Discomfort, pain, and aches in the front of the hip socket are symptoms of a tight lower psoas.

A tight psoas can cause serious postural problems: when you stand up, it pulls the low back vertebrae forward and down toward the femur, often resulting in lordosis (overarching in the lumbar spine), which is a common cause of low back pain and stiffness.

HOW TO REALLY STRETCH THE PSOAS by @dr.jacob.harden

This is how to perform the PSOAS stretch correctly by tilting the pelvis back, squeezing the glute, and maintaining a neutral spinal position. If you do it correctly, you shouldn't need much movement at all to get the stretch going.

STRETCH THE PSOAS 2 by @mannycava_

 When they are Psoas is tight they create muscular imbalances throughout the legs, pelvis, and low back, increasing the load and stress on the joints.

Final Note

Always remember to take breaks when sitting for extended periods. Sitting in a car or at a desk for hours on end can cause tight and shortened psoas muscles. If you sit on a regular basis, your psoas muscles will weaken over time.

If you sit at a computer at work, simply take a break to stand up and walk around a bit every hour or so. You might also consider getting a convertible or standing desk so that you're not sitting for extended periods of time.

If you're on a long car trip, pull over every couple of hours so you can stand, walk, and stretch your legs and hips

Get the Mini Bands to activate and stretch your Psoas: https://physiotherapytool.com/products/procircle-resistance-mini-band-set

 

 Reference

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