Dominic Stone
The psoas muscle is a hip flexor that lifts the thigh, allowing us to walk and climb stairs. It is a primary connector between the torso and the leg and is an important muscle for posture and spine stabilization. Prolonged sitting can cause the psoas muscle to become tight, leading to muscle imbalances and lower back or hip pain. To isolate the psoas muscle, one can perform various stretches and exercises such as the lunge pose, warrior pose, camel pose, and straight leg raises. These movements help to lengthen and strengthen the psoas, providing relief from stiffness and soreness.
| Characteristics | Values |
|---|---|
| Location | The psoas is a deep-seated core muscle connecting the lumbar vertebrae to the femur. |
| Function | The psoas acts as a hip flexor, allowing movement of the knees towards the body and stabilising the spine. |
| Issues | Prolonged sitting can cause the psoas to become tight, weak, or imbalanced, leading to pain and difficulty walking. |
| Solutions | Stretching and strengthening exercises such as lunges, warrior pose, and straight leg raises can help alleviate tightness and improve strength. |
| Yoga Poses | Camel pose, pigeon pose, and boat pose are effective for stretching and strengthening the psoas. |
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What You'll Learn
Stretching and lengthening
Lunge Pose
Get into a lunge position with your right knee on the ground and cushion it if needed. Squeeze the glute of the rear leg and push the knee back and into the ground while sinking the hip down and forward. Brace your abs as if you're about to receive a punch, ensuring your abs don't protrude outwards. This stretch can also be done in a doorway to isolate the psoas muscle.
Pigeon Pose
Start on all fours in a plank pose. Bring your right knee forward towards your right hand, angling it at 2 o'clock. Slide your left leg back as far as your hips will allow. If you don't feel a deep stretch in your right glute, adjust by sliding your right foot forward gradually towards your left hand. This pose helps release stress and tension in the hips, creating suppleness and flexibility.
Camel Pose
Start 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. Push your hips forward as you arch your back. Reach back and grab your heels or ankles, continuing to squeeze your glutes and thighs to push your hips forward. Hold for 30 seconds and repeat three times.
Bed Stretch
Lie on your back near the edge of a bed with your legs extended. Bend the leg that's closer to the middle of the bed and wrap your arms around the lower part of that leg to squeeze it close. Allow your other leg to dangle off the side of the bed. Hold for several seconds, then repeat on the opposite side. This stretch helps the psoas muscle relax and lengthen, counteracting the effects of prolonged sitting.
Yoga Ball Stretch
Kneel on the floor with a yoga ball in front of you. Roll your upper body onto the ball until your hands and toes touch the ground, keeping your body in a straight line. Balance on your hands and left leg as you lift your right leg towards the ceiling, bending your knee. Lower your right leg back down, keeping it bent, and repeat several times. Then, switch legs and repeat the exercise. This stretch strengthens the buttock muscles, allowing the psoas muscles to relax and lengthen.
It's important to note that static stretching may provide only temporary relief, and other techniques like pandiculation or clinical somatics may be more effective in releasing long-term tension in the psoas muscle.
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Yoga poses
The psoas muscle is considered a deep core muscle that connects the torso to the legs and plays a role in hip flexion and spine stability. It is also known as the "spirit muscle" or the "muscle of the soul" due to its profound influence on physical, emotional, and psychological well-being.
Constructive Rest Pose
Start by lying on your back with a rolled-up towel underneath your neck for support. Keep both knees bent as you lift your right thigh towards your chest. You can hug your right leg by grasping your shin or using a strap or belt. Ensure that your pelvis remains on the mat as you slowly extend your left foot away from your hips. Focus on releasing any tension in the front of your left hip socket. This pose helps isolate the psoas and iliacus muscles attached to the back leg.
Low Lunge (Anjaneyasana)
Begin in a lunge position with one foot forward and the other extended back. Lower your hips towards the ground, keeping your front knee over your ankle. Gently sink into the stretch, feeling a lengthening in the front of the hip and thigh. This pose stretches the psoas muscle and promotes flexibility.
One-Legged King Pigeon Pose (Eka Pada Rajakapotasana)
Start in a downward-facing dog pose, then bring one knee forward between your hands. Slide the other leg back, lowering your hips to the ground. This deep hip flexor stretch targets the psoas of the extended leg.
Bridge Pose (Setu Bandha Sarvangasana)
Lie on your back, bend your knees, and place your feet flat on the floor. This pose not only targets the psoas but also helps strengthen the lower back and glutes.
Pigeon Pose
Extend your left leg straight behind you and rest the top of your foot on the mat, keeping your hips level. As you extend your left leg, you should feel a release and stretch where your psoas crosses your hip at the front of your left thigh.
It is important to practice these poses gently and gradually, under the guidance of an experienced yoga teacher. Always listen to your body and make any necessary modifications to avoid injury or discomfort.
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Strengthening exercises
The psoas muscle is a central player in yoga asanas and other physical activities. It is a deep-seated core muscle connecting the lumbar vertebrae to the femur. It is also an important muscle off the mat: it affects posture, helps stabilize the spine, and, if it’s out of balance, can be a significant contributor to low back and pelvic pain.
The psoas is a big and potentially strong muscle, so it is important to stretch one side at a time.
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Align your shins vertically with ankles and knees stacked. Place a resistance band around your feet. Lift both feet off the floor, bringing your knees above your hips.
- Slowly extend one leg straight out while keeping the other knee bent, then switch legs. Aim for 10–12 repetitions on each side. This exercise strengthens your psoas while engaging your core for better stability.
- Supine leg raises are a simple yet effective way to isolate and strengthen your psoas muscles. Lie flat on your back with your legs straight and your hands under your hips for support. Slowly lift one leg, keeping it as straight as possible, until it’s about 45 degrees from the floor. Lower it back down and repeat with the other leg. Complete 10–15 repetitions per leg. This move works your psoas while also engaging your lower abs and promoting hip extension.
- Seated leg lifts target the psoas directly while also working your hip flexors and quads. Sit on the edge of a chair or bench with your feet flat on the floor and your hands on your thighs.
- Glute bridges offer a great dynamic movement for hip extension that’ll get the glutes and leg muscles firing.
- Standing marches and boat poses are also recommended. Beginners should start by incorporating tempos and isometric holds, then moderate sets and reps or timed durations, gradually increasing them as your strength improves.
- Lunges are another good exercise to strengthen the psoas muscle.
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Pigeon pose
To begin, start on all fours in a plank pose. Slide your right knee forward toward your right hand and angle your knee at a 2 o'clock position. Slide your left leg back as far as your hips will allow. If you are not feeling a deep stretch in your right glute, slide your right foot forward toward your left hand.
Next, take a deep breath and as you exhale, lower your torso over your right leg, and stretch your arms straight in front of you, with your elbows slightly bent. Place your forehead either on a yoga block or your forearms crossed in front. If this is uncomfortable, simply reach forward as far as you can. Gently bring your shoulders back away from your ears in a relaxed position. Hold this position for 5-10 slow, deep breaths. Repeat on the other side.
To come out of the pose, place your hands on the floor and gently press yourself back into downward-facing dog.
To isolate the psoas muscle, you can also try a standing pose. Place your elbow on your thigh and attempt to press your elbow down against your thigh by flexing your trunk to the side. Relax for a moment and then try to lift your leg straight up against your elbow. Finally, press down with your trunk and attempt to lift your leg against your elbow at the same time.
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Marching in place
The psoas march can be performed in a variety of ways, including the classic position of standing against a wall to keep the lower back straight and work the hip flexors. You can also try the supine position, which involves lying down on an exercise mat, again with the aim of keeping the back straight and working the hip flexors.
For both variations, you can use a resistance or therapy band to increase the difficulty. The band will create more resistance and require more activation from your muscles as you lift your knees up. The psoas march will primarily work the hip flexor muscles, including the psoas major, iliacus, and tensor fasciae latae. The abdominals and glutes will also be engaged during the movement.
To perform the psoas march, simply march in place, holding the back of a chair for balance if needed. You can also try marching while seated. If you have access to a yoga ball, you can kneel on the floor with the ball in front of you and roll your upper body onto it until your hands and toes are touching the ground. Keep your body in a straight line and balance on your hands and left leg as you lift your right leg toward the ceiling, bending at the knee. Keep your right leg bent as you lower it toward the floor.
The psoas march is a fantastic, beginner-friendly exercise that can instantly improve functional movement and combat aches and pains caused by weak psoas muscles. It is a great way to strengthen the hip flexors and improve core strength and stability.
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Frequently asked questions
The psoas muscle is a hip flexor muscle that lifts the thigh, allowing you to walk and climb stairs. It is a primary connector between the torso and the leg and is an important muscle for posture and spine stabilization.
Tightness in the psoas muscle can cause muscle imbalances and pain, particularly in the lower back and hips. Prolonged sitting, sedentary behaviour, or certain exercises can make the psoas muscle tight and weak.
Some exercises to isolate and stretch the psoas muscle include:
- Lunge Pose (Anjaneyasana)
- Warrior Pose I (Virabhadrasana I)
- Pigeon Pose
- Camel Pose
- Straight Leg Raises
