The psoas major is part of the iliopsoas muscle family located on the brim of the pelvis, and plays an essential role in maintaining the integrity and power of the hips, lumbar spine, pelvis and legs. Building the strength and power of your psoas major can offer a number of benefits in terms of your ability to move freely and lift heavy objects.
Function of the Psoas Major
The psoas major is a long, tapered muscle that spans both sides of the sternum and joins in the thoracic region of the vertebral column. Along with the iliacus muscle, the psoas major contributes to the strength and flexibility of the hip joint, allowing greater mobility when turning and rotating. The lumbar spine uses the psoas to bend the trunk forward and backward, accessing strength from both the upper and lower body through the iliopsoas muscles.
Strengthening the Psoas Major
"Trail Runner" magazine recommends a combined exercise program of lengthening and strengthening exercises for developing power in the psoas major. Use the large plastic balls known as exercise or therapy balls to isolate the psoas during a workout. In addition to exercises that specifically strengthen the iliopsoas muscle group, maintaining good posture while sitting and walking can also help cultivate psoas strength.
Knee Roll
Rest your feet on top of an exercise ball and assume the push-up position so that your arms are holding your upper torso off the ground. Keep your head, elbows and shoulders still as you slowly pull your knees to your chest, rolling the ball along the floor beneath your feet and returning it to the starting position. Perform this knee roll exercise 10 to 15 times and, if desired, increase the difficulty by using only one leg.
Pike
Critical Bench recommends this follow-up exercise to the knee roll. Assume the push-up position once again while resting your feet on the exercise ball. Keep your legs straight as you slowly draw your butt upward toward the ceiling in a pike position, maintaining an even alignment between your head and shoulders. Slowly lower your body while sliding the ball along floor, and repeat 10 to 15 times.
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