Psoas Muscle Stretches and How to Perform Them
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What is the Psoas Muscle?
The psoas muscle is a deep, long spindle shaped muscle which originates from one side of the lumbar spine. It runs down the front of the pelvis, and comes together with a hip muscle called the iliacus to form the iliopsoas muscle. The muscle finally attaches on the inner side of the thigh bone. It is a muscle of the lumbar spine, pelvis, and hip. The psoas is a deep muscle of the core muscle group. The body has a psoas muscle located on the left and right sides. Consider the psoas as the link between the body’s trunk and the legs.
Psoas Anatomy
What is the Psoas Muscle’s 3 Functions?
The Psoas muscles are well known as a hip flexor muscle, but they also to the following:
- It bends the hip by bringing the thigh bone up towards the body.
- It also side bends the trunk to the same side at the hip.
- It acts as a spinal stabilizer muscle for the back.
Why Perform Psoas Muscle Stretches?
Psoas muscle stretches are performed to prevent hip pain or address hip pain from an injury. This can be due to tightness and muscle shortening of the psoas muscle. Psoas muscle pain and tightness may be caused by prolonged sitting/driving, sedentary lifestyle, overuse, or sports.
Psoas muscle stretches optimize the previously described psoas muscle functions as they relate to daily functional activities or sports/fitness/recreational activities.
Psoas muscle stretches can improve function for daily activities that require one to flex the hip and lift the leg upwards. Examples include: 1) getting in and out of bed, 2) getting in and out of a car, 3) walking, and 4) going up steps, stairs, or curbs.
Psoas muscle stretches also maximize hip muscle function for running, jumping, lunging, deep squatting, and sprinting during sports and recreational activities.
Psoas Muscles
4 Most Common Psoas Muscle Stretches:
1. Supine Bridge
- Lie on back with both knees bent, each leg lined up with the hip on the same side, and feet flat.
- Brace core muscles by tucking navel inward as if putting on a tight pair of jeans.
- Tighten buttocks and lift hips up until a straight line is formed from the knees to shoulders.
- Hold 5 to 10 seconds then set pelvis back down.
- Repeat this exercise 10 to 15 times.
Supine Bridge Stretch
2. Supine Hip Flexor Stretch
- on back with the leg of the target hip positioned near the side of the bed and with the opposite leg bent at the knee.
- Lower the leg of the target hip off the side of the bed until a stretch is felt at the front of the hip and thigh.
- Hold 30 seconds and repeat 3 times.
Hip Flexor Stretch
3. Standing Hip Flexion Stretch With Foot On Chair Or Step
- Stand tall and place the foot of the non-target leg on a stable chair or step with hip and knee bent.
- Shift hip/pelvis forward while bending the knee until a stretch is felt in front of the target hip/upper thigh.
- Hold 30 seconds and perform 3 times.
4. Half Kneeling Hip Flexor Stretch With Overhead Reach To Opposite Side
- Assume half kneeling position with knee of target leg on the floor and knee of non-target leg bent at approximately 90 degrees.
- Shift body weight forward until a stretch is felt at the front of the hip of the target leg.
- Then, raise the arm on the side of the target leg overhead and then across the body until more stretch is felt.
- Hold for 30 seconds and perform 3 times.
What is a Psoas Massage Tool?
It is a tool that is used an adjunct treatment for psoas muscle stretches. An individual can use the tool on themselves to perform soft tissue release technique. This will relieve restriction in a tight psoas muscle allowing it to stretch and move with normal mobility.
2 Types of Psoas Massage Tools
Hip Hook
The hip hook releases muscle restriction in both the iliacus and psoas muscles which converge to form the iliopsoas.
How do you use this tool? The individual lies on the tool’s hook to place pressure on the psoas muscle. Next, the individual uses their hand to push down on the lever of the hip hook tool to initiate pressure. This causes the hook to rotate and press into the adjacent iliacus muscle. The sustained pressure is held for 30 to 90 seconds. To learn more, please go to the hip hook website.
PSO-RITE Massage Tool
A psoas massage tool which is designed with two peaks that share a common base. It focuses on releasing the psoas muscle only and does not release the iliacus muscle.
Can be used on one side at a time. You are to lie with the target psoas muscle over one peak of the tool. Find the tender spot on the target psoas muscle by moving the corresponding leg up and down and/or moving the body side to side. Keep the pressure on the psoas muscle while breathing in and out slowly. Perform 5 to 10 times.
You also can release both psoas muscles at the same time: Find each psoas muscle and place each peak of the tool where each psoas is tight and tender then hold the tool there with hands. Next, get down on floor and lie over the PSO-RITE tool with the forearms and knees on the floor. Then, lower bodyweight over the tool. Slowly breathe in then exhale and perform for 1-2 minutes. To learn more, please go to the PSO-Rite website.
Overview
In summary, we have 1) defined the psoas muscle including its anatomy and function, 2) presented the reasons for stretching the psoas, 3) described common psoas muscle stretches, and 4) discussed the psoas massage tool and its association with psoas muscle stretching. If you have tight psoas muscle issues and self-stretching is not sufficient or if you just feel you need more professional assistance and guidance, consider JOI Rehab where licensed physical therapists, licensed physical therapist assistants, licensed and certified athletic trainers, and licensed massage therapists can help you manage your psoas muscle condition.
To learn more about exercises for your hip, please watch this video by JOI Rehab.
Written By: Romeo Salazar, MPT
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