The iliopsoas is a group of three muscles, the iliacus, psoas minor and psoas major, that are also called hip flexors. The muscles are responsible for lifting your leg up. The muscles originate at your lower back, and a tight iliopsoas can cause your back to arch and your pelvis to tip forward. Dancers can have difficulty stretching the iliopsoas muscle because they often have flexible backs, so the iliopsoas is hard to lengthen because the back moves instead of the hip flexor lengthening.
Self Release
Stubborn iliopsoas muscles can benefit from self-myofascial release, a technique of reducing muscle tension by applying pressure to the muscle. Use a soft yoga ball, or other ball filled with sand, that fits comfortably into the area just above your hip bone and to the side of your belly button. Lie on your stomach with the ball above your hip bone and relax into it, feeling pressure applied to the iliopsoas. Use a softer ball if you are experiencing discomfort. Breathe deeply and maintain the pressure on your iliopsoas for at least 30 seconds.
Thomas Stretch
Lie with your butt at the end of a stretch table, massage table or the end of your bed. Hold your left leg toward your chest while you let the right leg hang off of the table. You might already feel a stretch in this position because gravity forces the weight of your leg downward and lengthens the iliopsoas complex. Ask a partner to gently push down on your right thigh to intensify the stretch. Relax as much as possible, but ensure that your hips are staying square to the ceiling and your lower back is not arching. Stretch until a point of moderate discomfort and hold for at least 30 seconds or until the muscle relaxes.
Lunge Stretch
The lunge stretch is ideal for lengthening a dancer's iliopsoas while activating the core. Begin by kneeling with one foot flat on the ground and the opposite knee on the ground. Your front foot should be a few inches in front of your knee. Hold on to a chair, barre or counter top if you are having difficulty balancing. Tuck your hips underneath you by activating your abdominals. Maintain the tuck as you lean into your front leg, bringing your front knee toward the toes of your front foot. Stop when you feel a moderately intense stretch through the front of your hip or when you can no longer keep your hips tucked underneath you. Hold for three to five seconds, release and repeat or hold for at least 30 seconds, or until the iliopsoas muscle relaxes. Repeat with the other leg forward.
Dynamic Bridge Stretch
The hip bridge exercise is also an effective iliopsoas stretch for some dancers. Lie on your back with your knees bent and your feet flat on the floor, feet 3 to 5 inches from your buttocks. Pull your belly button toward your spine and lift your hips off the ground. Lift your hips up as high as you can without your back arching. Hold for three to five seconds and slowly release. Repeat 10 to 20 times.
References
- Bula Ball; Releasing Your Hip Flexors; Feb. 14, 2011
- Physical Therapy Innovations: Thomas Hip Flexor Stretch
- Vancouver Chiropractic: Dr. Michael Horowitz's Stretch of the Day Series
- Yoga Journal; Get Hip About Hip Flexors; Julie Gudmestad
- Perform Better; Self-Myofascial Release Techniques; Micheal Clark, et al.
- Dance Advantage: Introducing the Iliopsoas
