If you like this, and you want to get more of this goodness coming to you, as far as the core four spine, mind, food, and mood, go ahead and subscribe to our channel today. That is going to address the psoas muscle there today. It is a stretch you can do every single day if you want to. We want to hold that stretch about 20 to 30 seconds, three to five times. Now we’re going to feel that muscle deep in the abdominal wall here, all the way down into the front of the hip. So now we’re going to take this arm here, and we’re going to go straight over this way to flex the lumbar spine away from that psoas. But we’re not going to stop there, we’re going to put some icing on the cake, if you will. That in itself is an excellent stretch for the psoas. We’re going to feel stretching along the front of that hip. Now we’re going to drive that hip forward at about a 45 degree angle, keeping that glute contracted. Once we get the tilt, which is step number one, we want to engage the glute, which is step number two. So we want to make sure we keep that glute engaged throughout the stretch. Which means if we contract one muscle on the side of the joint, the opposite muscle, in this case the psoas or hip flexor, is going to automatically be relaxed, and be shut off. So it’s important to tighten up that glute muscle on the same side we’re stretching, because of a law called reciprocal inhibition. We’re going to engage that glute muscle now. So go ahead and flatten your lower back, tilt the hips forward, and we’re going to go in the opposite direction. The first part of an effective psoas stretch is going to be getting some posterior pelvic tilt into the pelvis. We’ll extend that right foot out in front. So Nicole, we’re going to set up to stretch that left psoas muscle. There’s three different parts we’re going to focus on to do it correctly.
It’s one of the more nuanced muscles to stretch.
ILIOPSOAS STRETCH HOW TO
So we’re going to demonstrate today how to stretch that muscle. A lot of the triathletes that we work with have really tight hip flexor issues, and people who sit a lot have really tight hip flexor issues. Its primary action is to flex the hip, or bring the hip up, so it’s a primary hip flexor. So the psoas muscle is an interesting muscle because it actually attaches to the lower lumbar vertebrae here, and then attaches onto the femur. We’re going to talk about what the psoas muscle is, where it’s located, what it does, and the most effective stretch I’ve found to elongate that chronically tight psoas muscle. Today’s topic is going to be the psoas muscle. Helping you take control of your health by optimizing the core four, which are the spine, mind, food, and move. Brad Holden from HealthFirst Spine & Wellness.
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