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The psoas muscle is a hip flexor muscle that wraps around the pelvis from the lower back to the upper thigh. It is responsible for bringing the upper thigh toward the torso and is crucial for hip mobility and movement. Sitting for long periods of time can cause the psoas muscle to shorten and tighten, leading to pain or injury. To lengthen the psoas muscle, various stretches and exercises can be performed, such as low lunges with a twist, ground bridge pelvic tilts, and psoas massages using tools like the QL Claw.
How to Lengthen the Psoas Muscle
| Characteristics | Values |
|---|---|
| Type of Exercise | Stretching, Strengthening, Resistance Training |
| Muscle Location | Pelvis, Connecting Lower Back to Upper Thigh |
| Muscle Function | Brings Upper Thigh Towards Torso, Participates in Trunk and Hip Rotation |
| Sitting Time | Average American Spends 12-13 Hours Seated Daily |
| Sitting Impact | Shortening and Tightening of Hip Flexors, Including Psoas Muscle |
| Sports Impact | Cycling and Running Contribute to Psoas Shortening |
| Psoas Pain | Can Occur When Lifting Leg or Going Upstairs |
| Yoga and Pilates | Offer Stretches Designed to Target Psoas Muscle |
| Psoas Stretch | Lie on Back, Elevate and Hug Knee, Let Other Leg Hang |
| Stretch Duration | Hold for 10-20 Seconds, Perform 1-2 Times Daily |
| Caution | Avoid Psoas Stretches with Acute or Chronic Lumbar or Disc Issues |
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What You'll Learn
Stretch on your back
The psoas muscle is a hip flexor muscle that wraps around your pelvis from your lower back to the lower part of your pelvis at the inner thigh of both legs. It is responsible for bringing the upper thigh toward the torso or bringing the torso toward the thigh. When the psoas muscle is too tight, it tilts the pelvis forward and increases stress on the lower back.
- Lie on your back on a flat surface, such as a bed or massage table, with your body near the edge of the surface.
- Move your buttocks to the edge of the surface and bend the leg that is closer to the middle of the surface up to your chest.
- Wrap your arms around the lower part of that leg and gently hug it.
- Let the other leg hang off the edge of the surface. Ensure that your entire leg can hang from the crease of your buttocks. The hanging weight of the leg creates the stretch.
- Hold this position for 30 to 60 seconds.
- Switch positions and repeat the stretch on the opposite side, hugging the other knee for another 30 to 60 seconds while allowing the other leg to hang.
This stretch can be performed one to two times daily and is particularly beneficial after long periods of sitting, as it helps to relax and
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Use a massage tool
Using a massage tool is an effective way to relieve tension and tightness in the psoas muscle, which can lead to improved flexibility and range of motion. The psoas muscle is located deep within the body, so it's important to use a massage tool that can reach this area effectively, such as the KOAPRO Psoas Massage Tool or the PSO-Rite Psoas Muscle Release Tool.
To begin, lie on your back with your knees bent and feet flat on the floor. Place the arcs of the massage tool just above your pelvic bone, near your outer abs, and apply light pressure. Shift your body weight in slow, up-and-down motions, rocking back and forth from your pelvis to your ribs. You can also use slow, circular motions, applying greater pressure to one side of your body before moving to the other. Focus on the area where the psoas connects, which is in the lower abdomen and hips.
As the muscle begins to release, you can increase the pressure, but be careful not to push through significant discomfort. Avoid direct pressure on the stomach and spine. Holding pressure on tight areas for 5 to 60 seconds is recommended, and remember to breathe deeply throughout the massage. After the massage, complement the work with gentle stretches, such as the butterfly pose, to lengthen and relax the muscle.
Using a massage tool is a great way to provide relief to the psoas muscle, but it's important to be consistent and incorporate it into your wellness routine for the best results. Additionally, if you are experiencing any sharp pain or irritation, it is recommended to consult your doctor.
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Try a low lunge with a twist
The psoas muscle is a hip flexor muscle that is located in the front of your body. It is the only muscle that connects the upper and lower body. It is also a lower back stabilizer that helps to maintain pelvic neutrality.
To lengthen the psoas muscle, try a low lunge with a twist:
Begin by getting into a low lunge position on a yoga mat. You can do this by stepping your right foot forward and dropping your left knee, ensuring that your left foot is pointed with the top of the foot resting on the ground. Place a block beneath each hand to ensure they feel steady and supported. Bring your gaze towards the floor and slightly forward so that the back of your neck is in its natural alignment.
From this position, bring your right knee forward and twist your torso to the left. You can also try raising your right arm straight up in the air as you do this. Focus on taking deep breaths as you hold this position.
This lunge will help to stretch and lengthen the psoas muscle, providing relief from any lower back pain or tightness. It is important to note that spending most hours of the day in a hunched, seated position can contribute to psoas tightness, so being mindful of your posture and taking regular breaks to move around can also help.
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Do a standing stretch
Standing stretches are an effective way to stretch the psoas muscle and relieve tension. The psoas is a hip flexor muscle that connects the spine to the femur. It is responsible for bringing the upper thigh toward the torso or bringing the torso toward the thigh. If you sit for long periods, the psoas can become shortened and tight, causing pain in the lower back and legs.
Tree Pose
- Start by standing with your feet hip-width apart.
- Shift your weight onto one foot.
- Bring the sole of the other foot to the inside of the standing thigh.
- Extend the arms overhead or bring the palms together at your chest.
- Hold this pose for 15-20 seconds.
- Repeat on the other side.
Standing Pelvic Tilt
- Stand up straight with your shoulders back and chest pointing upward.
- Push your pelvis back and underneath you, engaging your glutes so you feel like you're thrusting your hips forward a bit.
- Hold this position for several seconds and then release.
Low Lunge with a Twist
- Stand with your feet hip-width apart.
- Step your right leg back.
- Bend your left knee into a low lunge with your hands touching the floor.
- Lift your right arm up toward the ceiling and rotate your chest open.
- Hold for 15-20 seconds.
- Repeat on the other side.
Wall Stretch
- Stand with your back against a wall and your feet hip-width apart.
- Walk your feet forward while lowering your hips towards the floor until your thighs are parallel to the floor.
- Contract your abdominal muscles, pulling your navel toward your spine.
- Hold for 30 seconds, working up to holding the position for 1 minute.
- Breathe steadily throughout the move.
Marching and Bending Knee Lifts
Try marching on the spot, bringing your knees up high towards your chest. You can also try bending knee lifts, lifting your knee up and bending it to bring your foot towards your bottom.
It is important to note that if you are experiencing lower back pain, you should speak with a doctor to rule out other causes of your symptoms.
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Practice yoga or Pilates
Yoga and Pilates are great ways to lengthen and strengthen the psoas muscle. The psoas is a large, deep core muscle that connects the spine to the legs and is responsible for holding us upright and moving our lower back and hip joints. It is also one of the hip flexor muscles that lift the thigh, allowing us to walk and climb stairs.
Prolonged sitting can cause the psoas muscle to become tight and weak, leading to muscle imbalances and pain. Yoga and Pilates can help to correct these imbalances and improve flexibility. Both practices involve stretching and strengthening exercises that target the psoas muscle and improve its function.
Some specific yoga poses that can help lengthen the psoas muscle include:
- Camel pose: This pose helps to open the hips and stretch the psoas.
- Kneeling lunge: This deep stretch targets the psoas muscles on both sides of the body.
- Dangling leg: This pose allows the psoas muscle to relax and lengthen. It is a good counter to long periods of sitting.
For Pilates, some exercises that can help lengthen the psoas muscle include:
- Knee floats: This exercise helps to activate the psoas muscle and improve its function.
- Pelvic tilt or spine articulation: This movement stretches, lengthens, and strengthens the core, including the psoas muscle.
- Footwork, leg circles, the frog, arabesques, and long spine: These reformer Pilates exercises strengthen and improve the function of the psoas muscle.
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Frequently asked questions
The psoas major is a hip flexor muscle that wraps around your pelvis from your lower back to the lower part of your pelvis at the inner thigh of both legs. It is the only muscle that connects the upper body to the lower body and is responsible for bringing the upper thigh toward the torso or vice versa. It is also a lower back stabilizer that helps to "buttress" the lower spine and maintain pelvic neutrality.
Sitting for extended periods can cause the psoas muscle to shorten and tighten. This can lead to a tilting forward and down of the pelvis, increasing the compressive force on the lower back, and possibly causing lower back and hip pain. If your psoas muscle is tight, you may experience pain when lifting your leg as if to step up a staircase.
There are various exercises that can help lengthen the psoas muscle, including:
- Lying on your back, lifting one knee to the side of your abdomen, and hugging it gently with both hands while letting the other leg hang.
- Placing your right foot on a stool, chair, or sofa, then leaning forward and pressing your torso into your right knee while elongating the back leg.
- Using a QL Claw massage tool to massage your psoas muscle.
- Performing a low lunge with a twist by stepping back with your right leg and bringing your right knee forward with both hands on the floor.
