The psoas muscles are part of the hip flexors that work with other hip muscles to flex and extend your hip joints and legs. Because these muscles get tight from excessive sitting, stretching your psoas and strengthening your buttocks can help alleviate low-back and hip pain, according to physical therapist Chris Frederick, co-author of "Stretch to Win." Incorporate other muscle groups to stretch, not just isolating the psoas themselves.
Kneeling Hip Flexor Stretch
This exercise stretches your psoas and other hip flexors as well as the connective tissues that extends from your armpit to your upper thigh on the same side of your body. Kneeling on your left knee with your right foot in front of you and your knee bent at 90 degrees, tighten your left buttock and push your pelvis forward slightly.
Raise your left arm over your head, and hold this stretch for five to six deep breaths. Put your right hand on your right thigh for balance, and lean your torso to your right without moving your lower body. Hold this side stretch for another five to six deep breaths. Perform this stretch twice on both sides of your body.
Active Hip Flexor Stretch
This exercise stretches your hip flexors repetitively by performing hip and leg extension and alternating each hip. It stimulates muscle activity and serves as a warm-up prior to exercise. Stand with your feet together, and step back with your right leg, tightening your right buttock as you step. Keep your right heel off the floor.
Lean your torso forward and bring your arms to your left in front of your body when you step back. Hold this position for two seconds. Then step your right foot to the front of you body slightly, and step back with your left foot. Tighten your left buttock, and hold this position for two seconds. Do not round your back during the exercise. Perform two to three sets of 20 reps total.
Kneeling Torso Twist
This exercise works on hip stability while moving your torso left and right. The kneeling position also stretches your psoas. Kneel in the same position as the first exercise, and put a broomstick or a similar tool over your shoulders. Grab the stick with each hand near either end, and tighten your buttocks to maintain a tall posture. Turn your torso to your left as much as you can without moving your hips. Hold the end position for two seconds, and turn your torso to your right as much as you can. Switch the leg position and repeat the exercise for 10 to 16 reps.
Warning
Never stretch muscles and joints beyond their normal range of motion. Doing so can cause a stretch reflex, which is the automatic contraction of the muscle to protect it from tearing. This can be very painful and cause the muscle to become tighter.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Pain-Free Program"; Anthony Carey; 2005
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