Iliopsoas muscle stretching exercise

What is iliopsoas stretching?

• An iliopsoas muscle is in charge of flexing as well as laterally rotating the thigh at the hip joint. This also helps in flexion as well as stabilization of the trunk & helps with good posture. An iliopsoas includes the iliacus, psoas major, as well as psoas minor muscles, which combine together and form the iliopsoas muscle.
• Iliopsoas stretching is a great exercise to increase flexibility to improve posture as well as stability of the trunk. This exercise has many health benefits and fitness levels.
• This muscle group attaches the spine to the femur. A psoas starts from the lower six vertebrae of the spine. An iliacus starts from the inside bowl of the pelvis.
• They meet & inlay on the top of the femur, or upper leg bone. An iliopsoas works to maintain the trunk while activities namely lifting, pulling, as well as pushing.
• An iliopsoas also moves the knees toward the chest. Such as swinging the leg forward when running & when doing kicking movements in sports such as soccer.
• Performing the iliopsoas stretch gives you so many boons in daily life performance.

What are the Health Benefits of stretching the Iliopsoas muscle?

There are so many benefits the patient may achieve by performing iliopsoas stretch. some are below:

• Tight iliopsoas muscles are the main problem for many people, especially if the patients spend most of the day seated. That is due to when we take a sitting position, an iliopsoas muscle shortens & becomes inactive. Iliopsoas stretch may lose the tight muscles.
• Daily stretching of the iliopsoas muscle can decrease the risk of injuries, stabilize the trunk, as well as increase posture.
• This can support your move from a sitting position to standing.
• Stretching an iliopsoas muscle can also reduce hip pain as well as improve hip mobility, And if you have pain in the lower back, performing the proper iliopsoas stretches may help decrease the pain & stop further injury.
• Reduce the risk of Iliopsoas muscle pain or Iliopsoas muscle strain

What are the types of iliopsoas stretch?

There are different types of iliopsoas stretch:

• Standing Hip Flexor Stretch
• Kneeling Hip Flexor Stretch
• Glute Bridge
• Hip Flexor Bed Stretch
• Table Psoas Stretch
• Runner’s Lunge
• Hips Elevated stretch
• High Lunge
• Half Frog
• Hero Pose
• Supported Side-Plank Reach
• Seated butterfly stretch
• Knee to chest stretch
• Pigeon Pose
• Standing Stance Pelvic Tilt
• Cobra Stretch
• Wall psoas Stretch
• Sumo Squat Stretch.

Standing Hip Flexor Stretch (Iliopsoas stretching)

• This stretch is beneficial for the person who cannot take the kneeling position.
• How to stretch: Stand tall with the feet around hip distance apart.
• Step the left foot forward into the split stance.
• Engage the core muscle as well as tuck the pelvis. The patient may place the hands on the left leg.
• Maintain the back leg straight as well as gently lunge forward with the left leg.
• The patient may feel a stretch in the front of the hip, groin, as well as thigh of the right side.
• Hold the lunge position for 20 to 30 seconds. The person should not feel any low back pain. If you do, release the stretch.
• Gently return to the starting position & change sides.
• Do the standing hip flexor stretch 2-3 times on each side.

Kneeling Hip Flexor Stretch

• How to do stretch: Take a half-kneeling position with the left leg about two feet in front of the right leg.
• A left knee should form a 90-degree angle. The patient needs to use the mat for cushioning.
• Place the hands on the left knee, and keep an upright posture.
• After that, incline slightly forward till you feel the stretch in the front of the hip, groin, & thigh of the right side.
• Hold the kneeling position for 20 – 30 seconds. The person should not feel any low back pain. If the patient do, release the stretch.
• Slowly come back to the starting position & change sides.
• Do the kneeling hip flexor stretch 2-3 times on each side.

Glute Bridge

• A bridge assists you to stretch the iliopsoas during also strengthening the glute muscles.
• How to do stretch: Place the exercise mat on the ground.
• Lie in the supine position with the arms at the sides, your both knees bent as well as your feet flat on the floor.
• Engage the glutes & raise the hips to create the bridge between the knees and shoulders as well.
• Lift the hips until you feel the stretch in the iliopsoas muscle in both legs.
• If you experience lower back pain, down the hips slightly, but maintain the glutes tight.
• The patient cannot always feel the stretch so do not keep forcing through back pain.
• Hold the bridge position for 20 – 30 seconds.
• Lower the hips to the floor & repeat.
• Do the glute bridge 10 times.
• This also assists you in walking & doing the daily tasks.
• This increases blood supply to the front of the thighs.
• Stretching gives relaxation to the muscles.
• Also, increases the range of motion around the hip joint. Such as hip flexion, and lateral rotation.

Hip Flexor Bed Stretch

• How to do this stretch: Lie in the supine position on the bed & position yourself with the left leg closest to the edge of the
• bed.
• Slowly let the left leg hang down to the side of a bed.
• The right leg may stay bent with the foot on the bed.
• The patient can feel the stretch in the hip flexor.
• Ideally, the foot will hover over the ground instead of touching it. But this is okay if it does touch the ground.
• Deepen the stretch by slowly bending the knee. The person should feel the across the thigh and front of the hip.
• Hold the hanging position for 20 – 30 seconds.
• Come back to the left leg of the bed & rotate so the right side is closest to the edge of the bed.
• Do the hip flexor bed stretch 2-3 times on each side.

Table Psoas Stretch

• How to stretch: Choose a table that is slightly lower than the hip level.
• Stand with the left side next to the table & lift the left leg behind you as well as put it onto a table with a knee facing down.
• The leg will be aligned. The patient may put the folded towel under the knee to relieve any pressure from a table.
• Place the left hand on the table in front of you. The right leg should be slightly flexed.
• Gently move into the stretch by raising the chest up tall as well as opening up the hip flexor area.
• Pause when you feel the stretch in the left hip.
• Hold the standing position for 20- 30 seconds.
• Let go of the stretch & repeat on the opposite side.
• Do the table psoas stretch three times on each side.

Runner’s Lunge

• How to do this stretching: Start kneeling with both knees on the ground.
• Then, bring the left foot forward so that the left knee is directly above the left ankle.
• Simultaneously extend the right leg behind you so that the right knee is behind the right hip as well as the top of the foot
• is on the floor.
• Rest the hands on the left thigh.
• For a deeper stretch, drive the top of the back foot into the ground.
• Pause for 60-120 seconds, then repeat the movement on the opposite side.
• It is one repetition. Do it 3-4 times.

Hips Elevated stretch

• How to do the stretching exercise: Lie down in the supine position with the extended in front of you & the arms at the sides.
• After that, put the foam roller or block under the hips as well as low back.
• So the hips are elevated and the head & shoulders are resting on the ground.
• Bend the right knee & wrap the arms around the shin to bring it closer to the chest.
• Hang there for 60 – 120 seconds.
• Then repeat the movement on the opposite side.

High Lunge

• How to stretch: Stand tall with the feet around shoulder-width apart and the hands at the sides.
• Step the right foot a couple of feet behind you & bend the left knee 90 degrees, so it is directly above the left
• ankle.
• Press the right toes as well as the ball of the foot into the ground and straighten the arms directly overhead.
• Hang up for one to two minutes before repeating on the opposite side.

Half Frog

• How to do this stretch: Begin lying on your stomach with the legs extended behind you.
• Rest the forehead on the back of the hands.
• Bend the left knee so that it is parallel to the left hip, as well as flex the left foot.
• The left shin should be aligned with the right leg.
• Press the left knee into the ground to bring the left inner thigh as close to the mat as possible.
• Hold for 60-120 seconds before repeating on the opposite side.

Hero Pose

• How to do this stretching: Begin kneeling with both knees on the ground.
• Then put a block or even foam roller between the feet, just below the tailbone.
• Flex the knees to lower yourself down on the block or roller.
• Maintaining the knees together & the tops of the feet pressed into the ground.
• Sit tall with the shoulders directly above the hips.

Supported Side-Plank Reach

• How to do this stretching exercise: Begin kneeling with both knees on the ground, then extend the right leg out to the side.
• Simultaneously place the left palm on the ground, directly below the left shoulder, & reach the right arm over the
• right ear.
• Your body should form a direct line from your right ankle to your right hand.
• Press the outer edge of your right foot into the floor and rotate your shoulders so they are side by side with the wall in
• front of you.
• Pause for one to two minutes, then repeat the movement on the opposite side.

Seated butterfly stretch

• How to perform the stretching: Sit on the ground or on an exercise mat.
• Place the soles of the feet together in front of you.
• Let the knees flex out on either side.
• Maintain the back straight as well as the abs engaged.
• Relax the knees as well as allow them to down towards the floor.
• Hold the butterfly pose for 10 – 30 seconds.
• To feel a deeper stretch, lean forward while maintaining the back straight.

Knee to chest stretch

• How to do this stretch: Lie down in the supine position with the legs extended on the floor.
• Gently bend the left knee toward the chest.
• Maintaining the back flat, pull the left knee as close to the chest as possible without discomfort.
• Stretch the right leg out as far as possible & squeeze the glute.
• Holding time is 10-15 seconds.
• Return to the starting position & repeat with the opposite leg.

Pigeon Pose

• How to do this stretching: Begin in the plank position.
• Lift the right foot off the floor and slide it forward so your knee is on the ground next to your right hand and your foot
• is near your left hand.
• Exactly where your knee and toes drop will depend on your flexibility.
• Slide your left leg back as far as you can while maintaining your hips square.
• Lower yourself to the ground and onto your elbows, bringing your torso down as far as possible.
• Hold the stretch without letting your chest drop.
• When you feel like you have gotten a good stretch, switch sides.

Standing Stance Pelvic Tilt

• How to do stretch: Stand up tall with good posture, chest pointed up as well as both shoulders back.
• Push the pelvis back & under.
• Hold the standing pose for 10 – 20 seconds.
• Release.

Cobra Stretch

• How to do stretching: Lie down in the prone position.
• Press through the hands to extend the back.
• Engage the glutes to stabilize a pelvis.
• When the patient feels stretched in front of the thigh, pause there for 10-15 seconds as well as release.
• Perform the cobra stretch 3-4 times.

Wall psoas Stretch

• How to do this stretch: Take the Lunge position in front of a wall.
• Rest your right foot on a wall.
• Drive the knee closer to a wall.
• Rotate the hips backward again.
• To lower the intensity of the stretch, drive the knee forward.
• Hold the psoas stretch for 15-20 seconds & do it 3-4 times.

Sumo Squat Stretch

• How to do this stretch: Stand tall with the feet wider apart.
• Laterally rotate the feet. The knees & toes are pointing out.
• Maintain the back straight as well as the chest facing up.
• Squat downward while maintaining the thighs facing out.
• Pause that squatting position for 10-15 seconds & perform it 2-3 times.

What are the safety precautions the patient should take while iliopsoas stretch?

There is a guideline you have to follow while psoas stretch:

• The patient has to hold the iliopsoas stretch for a certain amount of time, like 20-30 seconds. That way they are typically suggested after workouts, once the muscle group is comfortable. Since an iliopsoas muscle is connected with the hips & trunk, this is critical to do stretches with precise form.
• Go slow when going into the stretch, as well as never ever go to the point of discomfort.
• To obtain the most out of the stretching routine, experts suggested performing flexibility exercises for all of the major muscles as well as tendon groups a minimum of two to three times a week.
• Do not stretch the muscle where you have prior injuries, namely a sprain, bursitis, fracture, etc.
• Do not bounce while the stretch, this can cause injuries to the muscle.
• Never skip stretching, this may cause a reduction in the range of muscle. The patient may increase it by doing the daily stretch.

FAQ