Stretch Your Psoas:
Sitting on a chair or with one knee on the ground, tilt your pelvis posteriorly, with a straight spine. You will feel the pull between the front of your thigh to your hip. if this is not enough you can lift your back foot onto a block or hold it in your hand, or on a wall. please refer to the pictures.
Another Blog about the Psoas for another view and more information : equinoxhealthclinicPsoas-muscle
little bit about the iliopsoas The psoas major muscle is located on the side of the lumbar region of the vertebral column and brim of the lesser pelvis. It joins the iliacus muscle to form the iliopsoas.
Origin: The psoas major
is divided into a superficial and deep part. The deep part originates from the transverse processes of lumbar vertebrae. The superficial part originates from the lateral surfaces of the last thoracic vertebra, lumbar vertebrae I-IV, and from neighboring invertebral discs. The lumbar plexus lies between the two layers.
Insertion: Joined by the iliacus, psoas major forms the iliopsoas which is surrounded by the iliac fascia. The iliopsoas runs across the iliopubic eminence through the muscular lacuna to its insertion on the lesser trochanter of the femur.
Innervation: Innervation of the psoas major is through the anterior rami of L1 to L4.
Function: As part of the iliopsoas, psoas major contributes to flexion and external rotation in the hip joint. On the lumbar spine, unilateral contraction bends the trunk laterally, while bilateral contraction raises the trunk from its supine position.
It forms part of a group of muscles called the hip flexors, whose action is primarily to lift the upper leg towards the body when the body is fixed or to pull the body towards the leg when the leg is fixed.
Due to the frontal attachment on the vertebrae, rotation of the spine will stretch the psoas.
Tightness of the psoas can result in lower back pain by compressing the lumbar discs. wikipedia.org/wiki/Psoas_major_muscle\
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Prevent. Perform. Recover.
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