The iliopsoas refers to a group of hip flexor muscles that flex and extend your hip joint and are involved in bringing your legs away and toward the center of your body and in rotation. These muscles often get tight from too much sitting, thus causing hip joint stiffness and stress upon the lower spine because the iliopsoas attaches to the transverse processes of the lumbar spine, according to fitness professional Anthony Care, author of "Pain-Free Program." Since a majority of Americans sit more than 10 hours a day, focus on exercises that stretch and move your iliopsoas in various directions rather than strengthening them.
Multi-planar Hip Flexor Stretch
This exercise stretches and moves your iliopsoas in three planes of motion by stabilizing your lower body while moving your upper body. Kneel on the left knee and put your right foot in front of you near the midline of your body. Curl your left toes on the ground and tighten your left buttock to stretch the iliopsoas. Push your hip forward slightly and raise your left arm over your head. Hold this stretch for two deep breaths.
Lean your torso to your right and you should feel a stretch from your armpit down to your iliopsoas and upper thigh. Hold this stretch for two deep breaths. Then turn your torso to your left as much as you can while maintaining the lean. Hold this position for two deep breaths. Reverse the movement to the starting position and perform the same stretch on the opposite side of your body.
Standing Hip Swings
Hip swings stretch and contract your iliopsoas and surrounding tissues repetitively, which gradually increases the tissue extensibility and neural stimulation. Physical therapist Chris Frederick, co-owner of Stretch to Win Clinic in Tempe, Arizona, suggests you perform this exercise before you work out. Stand with your feet placed slightly apart and put your right hand on a wall for support. Brace your abs and swing your right knee up to your ribs and swing it back behind you without moving your body. As you swing, gradually extend your leg until it is straight. Perform two sets of 20 swings on each leg.
Hanging Leg Lift
This exercise strengthens abdominal stabilization while strengthening your hip flexors. Hang from a pull-up bar with both hands and put your legs together. Exhale and lift your knees up to your right without excessively curving your lower spine. Inhale and lower your legs until they are completely straight. Perform two sets of 10 to 12 reps.
SMR for Iliopsoas
Self-myofascial release, or SMR for short, is a self-massage technique used to break tissue adhesions in your muscles and connective tissues to reduce stiffness and sensitivity. Use a foam roller for this exercise. Lay the top and front parts of your left hip on a foam roller and prop your upper body with your forearms and elbows. Gently roll up and down from your upper hip and down to the top of your upper thigh. Because the iliopsoas is deep inside your body, you will not be able to roll on the muscle, however, you can massage the connective tissues on top of the muscles, which will influence their sensitivity and flexibility, according to the National Academy of Sports Medicine. When you find a tender spot, hold, and gently rub that position until the pain goes away.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Pain-Free Program"; Anthony Carey; 2005
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