The iliopsoas are commonly referred to as the hip flexors. This small but powerful muscle group consists of the iliacus and psoas major. This is where the word "iliopsoas" comes from. When these muscles are tight, the range of motion in your thighs is compromised, leading to poor running mechanics and an increased risk for injury.
Leg Swing
A leg swing is a dynamic stretch, which is a stretch performed in a motion. These types of stretches are best performed before physical activity because they acclimate the body to movement. Stand with your left side facing a wall or table and place your left hand on the wall for support. Keeping your right foot on the floor, lift your left foot and proceed to swing your leg high in the air in front of your body. Steadily swing it back behind your body as high as possible and continue to alternate back and forth. After finishing a series of reps, switch sides. You also have the option of doing these laterally. Swing your leg in front of your body in a sweeping motion instead of front to back.
Lateral Lunge
A lateral lunge stretches the iliopsoas and groin area in a steady motion. Begin in a standing position with your feet together and hands clasped behind your head. Keeping your back straight, take a wide lateral step to your left and bend your left knee. As you do this, keep your right leg straight and push your butt backward. Once your left thigh is about parallel to the floor, rise back up and bend to your right side. Alternate back and forth in a controlled fashion.
Lunge Stretch
A lunge exercise is performed in motion and it works the glutes, quadriceps and hamstrings. A static lunge stretch targets the iliopsoas from a partial kneeling position. Start by placing your hands on your hips and taking a long step forward with your left foot. Slowly lower yourself down by bending both knees and gently place your right knee on the floor. After flattening the top of your right foot on the floor, move your hips forward until you feel a good stretch in your right hip flexor area. Hold this position for 20 to 30 seconds, slowly release and switch sides. When doing this stretch, keep your shoulders lifted and back straight.
Bound Angle Pose
The bound angle pose stretches the iliopsoas from a seated position. Begin by bending your knees, placing your feet sole-to-sole and resting your elbows on the inside of your thighs. Keeping your back straight, grasp your feet and pull them in as far as possible while carefully pushing your knees down toward the floor. Once you feel a good stretch in your hip area, hold for 20 to 30 seconds and slowly release.
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