Psoas Stretch: This hip flexor muscle is massive. It originates from the lumbar vertebra (lower to mid back), extends right through the hip girdle and attaches to the femur in the upper leg. This is why you may have lower back pain when your psoas is too tight.
Additionally, it would be benefitical for you to include a stretch for your quads which also are hip flexors.
Stretch 1: This one looks easy, however, it's very difficult to manage, so you’ll have to carefully read instructions to get full benefit. Try to persevere. Good luck!
Stand in the lunge position, with legs about a metre apart.
Bend both knees, and lift the left heel off the floor.
Now, we do what’s called a posterior tilt of the pelvis. I’ll give you the best cue I know. Tuck your tailbone between your legs – imagine you are a dog and have been naughty - tail between legs.
Holding that position, TRY to draw the left heel down to the floor.
If you CAN move the heel more than a centimetre, you’re doing in INCORRECTLY and have lost the pelvic tilt.
Please, please keep trying this - it's a mind thing! You must focus on keeping your hips tilted. It’s worth persevering, because it’s an extremely effective.
Stretch 2: This ball stretch is FANTASTIC for your tight psoas muscle - and worth the expense of a $30 ball just for this!!! When you lie sideways over the ball, your hip needs to sit exactly on the top of the ball. You'll feel like a circus clown at first - but persevere because you need to get you elbow on the floor...You balance yourself by placing feet in the right position - you will find that yourself. Close your eyes - and breathe.
Click here to watch a 2 minute video with full explanation of the stretch:
Stretch 3: This psoas stretch stretches not only your psoas, but also the quads & hamstrings. Cross one leg across under the other and push back to this position. When you get used to this position tilt the upper body and head back. Close your eyes and relax.
BELOW you have access to our online Correct Posture Test which will help you to discover exactly what stretches will be of benefit to you. This is available when you receive for our monthly newsletter. The NEWSLETTER, (called NEWSY PILATES STUFF), provides useful illustrated information about exercises and stretches, a little bit of gossip, and video stretches - and of course it's FREE. The form below is a simple one and requires little time to complete.
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Check out our full body workout DVDs - you're sure to find one that is just right for you. There are 4: Core Strength Exercises, Stability Ball Exercises, Resistance Band Exercises & Stretching Exercises. Click: