The iliopsoas consists of two muscles, the iliacus and psoas major, that originate in the lumbar or lower region of the vertebrae and extends to the femur. This muscle promotes trunk, pelvic and hip stability and facilitates flexion or bending at the hip joint. Although rare, this muscle can rupture as a result of excessive or repetitive hip flexion. Exercises to strengthen and maintain muscle mass as well as flexibility and range of motion at the hip and knee are essential parts of the rehabilitation process. Speak with your physician before starting an exercise program.
Dynamic Adductors
Strengthening the iliopsoas and hip flexor muscles is an essential exercise. You will need a resistance band to perform this exercise. Attach one handle of the exercise band to a stable object such as the leg of a table and the other end to your ankle. Engage in a dynamic adduction by moving your leg against the resistance of the exercise band and across your body.
Continue this medial rotation and bring your leg as far across your body as possible. At the apex of this movement, hold for five seconds. Relax and return to the starting position. Perform three sets of 10 repetitions on both legs, once daily to strengthen the hip flexor, stabilize your pelvis and vertebrae and restore inward and external rotation in the hip joint.
Circular Rotations
You need a sturdy object such a table or chair to support your weight. Stand upright behind a chair. Place both arms on the back of the chair and lift your right leg 3 inches away from the floor. Keeping your knee straight, begin to perform clockwise and counterclockwise rotations with your legs. As you progress in your exercise and rehabilitation program, proceed to tracing larger circles with leg. These rotations should be slow and controlled, and performed on both legs. Perform one set of 10 repetitions, twice daily to restore flexibility and range of motion in the hips.
Hip Flexor Stretch
The hip flexor stretch targets the iliopsoas muscle and restores flexibility and range of motion. Stand upright and place one leg in front of the other. Perform a lunge by placing both hands on the knee of the front leg and bending that knee so that it forms a 90 degree angle. Bend the knee of your hind leg so that it touches the floor and your shin bone is parallel to the ground.
Lean slightly forward by tilting your hips and trunk and continue this tilt until you feel a stretch in your hips. Hold this position for 30 seconds, remembering to keep your torso straight. Relax and return to the starting position. Repeat this exercise three more times on both legs, five times a day.
Cable Lying Leg Raise
You will need a resistance band or cable pulley to perform this exercise. Attach one end of the cable pulley to the leg of the sturdy object and while flat on your back, attach the other end to both ankles. Before starting this exercise, lie far back enough so that the cable pulley or exercise band is taut.
Perform the exercise by bending your hips and knees and lifting your legs until your thighs are perpendicular to the ground. At the apex of the flexion, hold for five seconds and relax. Perform one set of 10 repetitions, once daily to stabilize the waist and pelvis and strengthen the hip flexor muscles.
