The iliopsoas muscle, also known as the psoas, is located on the front of the hip, from the lower back to the top of the thigh bone. It controls hip flexion, which is the movement required to lift the knee. Hip pain is a common symptom of a tight iliopsoas muscle and can be relieved by consistent, targeted stretching.
Lunge
The lunge is a great stretch for all the muscles of the hips, including the iliopsoas. Kneel down on one knee on a soft surface, to protect the knee. Begin to lunge forward into your front foot so that you feel a stretch along the front of your back thigh. Inch your front foot forward so that it remains directly underneath your front knee. Hold the stretch for 10 seconds and switch sides.
Twisting Lunge
The twisting lunge is an extension of the lunge stretch for the hip flexors. Once in your lunge on the right side, with your right knee forward, raise your right arm over your head with your biceps muscle next to your ear. Now gently rotate your upper body to the left and hold for another 10 seconds. Release and switch sides.
Upward Dog
Upward dog is a yoga posture that helps stretch the whole front side of the body, including the iliopsoas muscles. Lie on your stomach on the floor with your hands on the floor beneath your shoulders and your elbows sticking up into the air like cricket wings. Press into the ground with your palms and push your upper body off the ground until your arms are straight, wrists directly underneath your shoulders. Feel the stretch along your abdominal muscles and your hip flexors, including the iliopsoas muscle on both sides. Hold for 20 seconds and release.
Dynamic Stretching
Dynamic stretching involves a stretch that is not held but active. It helps to warm the muscle and gently stretch it at the same time. This stretch can be performed before the other psoas stretches to prime the muscle for static stretches. Stand with your right side to a wall, with your hand on the wall for balance. Begin to swing your left leg back and forth, moving from the hip. Move the whole leg from the hip, not from the knee. Gradually begin to increase your range of motion, accentuating the backward swing more than the forward swing. Feel the stretch through your psoas as you extend back from the hip. Continue for 30 seconds and then switch sides.
