Dominic Stone
The psoas muscle is a hip flexor that helps lift the thighs, enabling us to walk and climb stairs. Sitting for long periods can cause the psoas muscle to tighten and weaken, leading to muscle imbalances and pain. To improve the condition of this muscle, specific stretches and exercises are recommended to build strength and flexibility. This includes yoga poses like the camel pose, which opens the hips and stretches the psoas muscle. Other exercises involve lying on your back and bending your knees, or standing with your back against a wall and lowering your hips. These exercises aim to improve the psoas muscle's range of motion and reduce any associated pain or discomfort.
| Characteristics | Values |
|---|---|
| Restoring Mobility and Flexibility | Practice dynamic stretching before workouts and static stretching post-workout. |
| Strengthening the Psoas Muscle | Incorporate exercises such as squats, lunges, deadlifts, and core exercises targeting the psoas muscle. |
| Improving Posture and Alignment | Focus on maintaining a neutral spine and engaging the core to support the spine and reduce strain on the psoas muscle. |
| Foam Rolling and Self-Myofascial Release | Use a foam roller on the psoas muscle to relieve tension and promote recovery. |
| Yoga and Pilates | Engage in yoga or Pilates to improve flexibility, strength, and stability of the psoas muscle. |
| High-Intensity Interval Training (HIIT) | Include HIIT workouts that involve explosive movements to challenge the psoas muscle. |
| Swimming and Water Exercises | Practice swimming or water exercises to strengthen the psoas muscle without impact or strain. |
| Massage Therapy | Consider getting regular massages to release tension in the psoas muscle and improve flexibility. |
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What You'll Learn
Stretching exercises to improve flexibility
The psoas muscle is a hip flexor muscle that lifts the thigh, allowing you to walk and climb stairs. Sitting for long periods can cause the psoas muscle to tighten and weaken, leading to muscle imbalances and lower back pain. Stretching exercises can help improve flexibility and reduce tension in the psoas muscle.
One effective stretch is the camel pose, a yoga posture that opens the hips and stretches the psoas muscle on both sides of the body. To perform this stretch:
- Begin in a kneeling position with your buttocks resting on your heels.
- Place your hands on your hips and contract your glute muscles to lift your buttocks into a tall kneeling position, ensuring your hips are over your knees and your shoulders are back.
- Push your hips forward while arching your back and reaching your hands back to grab your heels or ankles. Squeeze your glutes and thighs for added benefit.
- Hold this position for 30 seconds, then relax.
- Repeat the sequence three times.
Another stretch involves lying on your back near the edge of a bed. Bend the leg closest to the middle of the bed up to your chest and wrap your arms around the lower part of that leg. Allow your other leg to dangle off the side of the bed. Hold this position for several seconds, then switch sides and repeat with the other leg.
In addition to these targeted stretches, incorporating regular movement into your daily routine is beneficial. This can include standing up and walking around periodically if you've been sitting for a while, or taking breaks to stretch and march in place during long drives.
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Strengthening exercises to build power
To improve the strength and power of your psoas muscle, it's important to incorporate targeted exercises into your fitness routine. One effective exercise is the weighted deep squat. Start by standing with your feet hip-width apart and hold a weight in front of your chest. Slowly lower down into a deep squat, keeping your knees aligned over your second toe and your back straight. Hold this position for a moment, and then push through your heels to return to the starting position. Aim for 8–12 repetitions and add more weight as you build strength.
Another powerful exercise for the psoas is the weighted step-up. Find a step or platform that's about knee height and hold light weights in each hand. Place one foot firmly on the step and push through your heel to lift yourself up, bringing your other foot onto the step as well. Slowly lower back down, leading with the same foot, and repeat for 12–15 reps on each side, increasing the weight as you get stronger.
You can also try the psoas march to build strength and stability. Lie on your back with your knees bent and feet flat on the floor. Lift one leg up until your thigh is perpendicular to the floor and your shin is parallel to the floor. Keep your lower back pressed into the floor throughout the movement. Hold this position for a moment, and then lower your leg back down. Repeat for 12–15 reps on each side, focusing on engaging your core and maintaining a stable pelvis.
Additionally, lunges are a great way to target the psoas and build power. Start by standing tall with your feet hip-width apart. Take a big step forward with one foot and bend both knees to lower into a lunge, keeping your torso straight and your knees aligned over your second toe. Push off your front foot to return to the starting position, and then repeat with the other leg. Aim for 10–12 lunges on each side, adding weight as you progress.
For a more advanced exercise, consider trying the deadlift. Start with your feet hip-width apart and hold a barbell or weights in front of your thighs. Keeping your back straight and core engaged, bend at the hips to lower the weights toward the floor, maintaining a slight bend in your knees. Lower until you feel a stretch in your hamstrings, and then push through your feet to return to the starting position. Ensure you maintain proper form throughout the movement. Start with lighter weights and gradually increase as you build strength and power.
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Yoga poses to stretch and strengthen
The psoas muscle is a hip flexor muscle that helps lift the thigh, which is essential for walking and climbing stairs. Prolonged sitting can cause the psoas muscle to tighten, leading to muscle imbalances and lower back pain. Stretching and strengthening exercises can help improve strength and flexibility.
Camel Pose
This pose helps open the hips and stretch the psoas muscle on both sides of the body. Start in a kneeling position with your buttocks resting on your heels. Place your hands on your hips and lift your buttocks into a tall kneeling position, keeping your hips over your knees. Push your hips forward as you arch your back and reach for your heels or ankles. Hold for 30 seconds and repeat three times.
Tree Pose
From mountain pose, shift your weight onto one foot and bring the sole of the other foot to the inside of your calf or inner thigh. Keep your hands on your hips or bring them together in front of your chest, or extend your arms overhead.
Constructive Rest
Lie on your back with your knees bent and feet on the floor. Rest your arms by your sides, or bend your elbows, or extend them out wide. You can also try extending one leg at a time. This pose helps the psoas and lower back to release, regulating the central nervous system.
Twisted Lizard Pose
Start in Adho Mukha Svanasana (Down Dog) and step your right foot forward outside of your right hand. Keep both hands in line with your front foot. With your back knee down, bend your back leg and bring your heel towards your buttock. Reach your right arm behind you and hold the outer edge of your back foot. As you exhale, bend your right elbow and pull your left heel closer to your glute. Focus on lifting the front of your hip bones towards your navel to lengthen the psoas.
Table Top Pose
From Table Top pose, step back into a high plank, ensuring your shoulders are stacked above your wrists. Inhale and gaze forward, then exhale and lift your right foot off the ground. Draw your hip points forward towards your chest to stabilize your pelvis. This activates the psoas in both legs and helps strengthen the muscle.
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Physical therapy to reduce pain
Physical therapy can be an effective way to reduce pain caused by a weak or tight psoas muscle. Before beginning physical therapy, a physical exam is typically required to determine the specific issues and create a tailored treatment plan. Therapists may suggest resistance exercises to strengthen the muscles and reduce pain.
The psoas muscle is a hip flexor that lifts the thigh, enabling everyday movements such as walking and climbing stairs. Sitting for prolonged periods can cause the psoas muscle to tighten, leading to muscle imbalances and pain. Physical therapy aims to address this pain and improve symptoms through various exercises and modalities.
One modality used in physical therapy is iontophoresis, which involves delivering medication through a special patch. Ultrasound therapy is another option to reduce pain and improve function. Ice is also commonly applied after exercising to minimize pain and inflammation. These modalities can be combined with specific exercises to strengthen the psoas muscle and improve range of motion.
Some exercises to strengthen the psoas muscle include leg raises and the camel pose in yoga. For the camel pose, start by kneeling with your hands on your hips. Lift your hips into a tall kneeling position, pushing them forward while arching your back. Reach for your heels or ankles and hold the stretch for 30 seconds before relaxing. This pose helps open the hips and stretch the psoas muscle on both sides.
Additionally, exercises that focus on the core and hips can improve physical function and reduce pain. For example, the glute bridge exercise helps stretch the iliopsoas muscles at the front of the hips and can alleviate muscle tension, lower back pain, and hip bursitis. Such exercises are part of a comprehensive physical therapy treatment plan to reduce pain and improve overall function.
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Daily movement to activate the psoas
The psoas muscle is a hip flexor that helps lift the thighs, enabling us to walk and climb stairs. Sitting for long periods can cause the psoas muscle to tighten, leading to muscle imbalances and lower back pain. To improve the health of your psoas muscle, try incorporating the following daily movements into your routine:
Camel Pose
A yoga posture that helps open the hips, stretching the psoas muscle on both sides of the body.
- Start in a kneeling position with your buttocks resting on your heels.
- Place your hands on your hips.
- Contract your glute muscles to lift your buttocks off your feet into a tall kneeling position, ensuring your hips are over your knees and your shoulders are back.
- Continue to push your hips forward as you arch your back. Reach your hands back to grab your heels or ankles. Keep squeezing your glutes and thighs to push your hips further forward.
- Hold for 30 seconds, then relax. Repeat this sequence three times.
Glute Bridge
This exercise moves your hips into extension, stretching the iliopsoas muscles at the front of your hips. It helps with muscle tension, lower back pain, and hip bursitis, while also activating the glutes.
Standing Slumpy Psoas
This exercise dissociates the movement pattern of hip flexion. Face a wall and lean forward, supporting yourself against the wall with your palms or fists. Keep your pelvis level and pay attention as you raise your knee—you might need to drop the opposite hip towards the ground. Aim for 2–3 sets of 4–6 reps, holding each for 5–10 seconds.
Marching and Bending Knee Lifts
Marching on the spot and bending your knees to lift them towards your chest are simple movements that can help stretch and strengthen the psoas muscle.
Leg Raises
Lie on your back near the edge of your bed. Bend the leg closest to the middle of the bed and pull it towards your chest. Wrap your arms around the lower part of that leg and squeeze. Allow the other leg to dangle off the side of the bed. Hold for several seconds, then switch sides and repeat with the other leg.
In addition to these targeted exercises, try to break up long periods of sitting by standing up and moving around every 30 minutes to an hour.
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Frequently asked questions
The psoas muscle is a hip flexor muscle that lifts the thigh, enabling walking and climbing stairs. It wraps around the pelvis from the lower back to the lower pelvis and inner thigh.
Prolonged sitting or sedentary behaviour can make the psoas muscle tight or weak. It can also get affected by overuse or sudden strenuous activity.
A tight or weak psoas muscle can cause muscle imbalances, lower back pain, and difficulty in walking and lifting your feet off the floor.
Stretching and strengthening exercises can help improve the psoas muscle. Yoga poses like the camel pose can help stretch the muscle. Physical therapy and exercises like resistance training and range-of-motion exercises can also help.
Lie on your back with your legs extended and lift one leg towards your chest, hugging it close. Allow the other leg to dangle off the side of the bed. You can also try the glute bridge or camel pose yoga posture to stretch the psoas muscle.
