Psoas Stretch: 3 Hip Flexor Stretches & Anatomy
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- čas přidán 1. 06. 2024
- Let’s find your hip flexors! From a standing position, lift your knee up toward your chest. The main muscles that contract to make this movement possible are the psoas, iliacus, and rectus femoris. The sartorius and pectineus also play a smaller but important role in flexion too (we'll cover those in a future video).
VIDEO CONTENTS
00:00 Psoas Stretch
00:11 Hip Flexor Tightness Check
00:42 Psoas Anatomy
01:22 Iliacus Anatomy
02:05 Why Your Hip Flexors are Tight?
03:54 Standing Hip Flexor Stretch
06:27 Blaster Pose
07:47 Splits
Psoas: this is your filet mignon muscle that starts at thoracic vertebra 12 and lumbar vertebrae 1-4, crosses the pelvis and then attaches on the inside of your femur on the lesser trochanter. If this muscle is tight, it can pull your lower back into extension and put excessive pressure on your lower back region.
Iliacus: this hip flexor starts on the inside of your pelvis, meets up with the psoas and attaches on the lesser trochanter.
NOTE: the psoas and iliacus are often referred to as the iliopsoas muscle(s) since they act in unison and are wrapped in the same iliac fascia.
What happens if they are tight? From a standing position, take a big step forward into a lunge and hold here. Those same muscles on your back leg, need to relax and extend to make hip extension possible. Your ability, or lack thereof, to lunge, will be determined by the mobility of those same five muscles. In a deep lunge, it’s easy to see and feel the limitations those flexor muscles to extend, but less obvious is how those tight muscles might affect your standing posture, walking, and running gates.
Tight Hips Problems
*Exaggerated anterior pelvic tilt
*Side swing gate
*Pain in back, hips, knees
Why are my hip flexors so tight? Since we spend most of our day sitting, in a shorted hip flexor position, your muscles naturally shorten and tighten over time. In a world without furniture and cars, we would get up and down from the ground hundreds of times daily, constantly extending our hips and stretching those muscles. In developed societies, you might go days or even weeks without any significant hip extension movements at all.
To stretch your hip flexors, you need to extend your hip, relax completely, and hold for 2-5 minutes. If you’re familiar with Science of Stretching approach to flexibility, you’ll know the Three Principles of Practice: (1) Wet Noodle, muscles stretch best when relaxed, (2) Breathe to Relax, inhale through your nose for four counts and out through your mouth with a “ha” sound for an eight count, (3) Time Under Passive Tension, spend 2-5 minutes in each pose when training mobility.
POSES
Standing Hip Flexor Stretch
Blaster Pose
Splits
WANT MORE?
* Check out this article: www.yogabody.com/hip-flexor-s...
* 21-Day Hip Opening Challenge www.yogabody.com/21-day-hips
* My Podcast: www.LucasRockwoodShow.com
* Main Site: www.yogabody.com/
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#PsoasStretch #HipFlexorStretch #HipStretch
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/tr.png)
Let me know which of these poses help you or if you have any questions. I monitor these comments myself. Be sure to hit subscribe to get next week's video. - Lucas
eewee~
Thank you for video sir. I try all 3 but now it make my feet numb. Thank you
Please do a version of "seated chair yoga" for these muscles. A lot of older people need these muscles stretched as they sit a lot but can't do lot of floor work. Thanks so much for a great video!
היי, לוקאס. תודה רבה על הסרטון שלך. שעזר לי עם השריר שמציק לי כבר שנה. בעקבות הוידאו שלך יש לי אופטמיות לגבי הרחבת ושחרור השריר וחיזוק שלו. ורציתי לשאול, כמו שאמרת, האם ישיבה מזיקה לשריר הזה. האם יש דרך נכונה לשבת שתעמיס פחות על הגב?
That's awesome !! Thank you .
Thanks mate 2 years of Physio couldn’t fix but you did…. Grateful to you
Happy to hear, keep going!
I'm amazed at how long 3 minutes feels in these poses!
Those stretches help so much gave me lots of relief Thank you. So much.
1st and 2nd for me. thx a lot
Seeing how the psoas muscle connects to all those lower vertebrae really highlights why the lower back can get so tight and compressed, and result in hyperlordosis when the muscle is shortened and pulls everything in!
The immediate relief in the lower back after doing these stretches is incredible. Thank you so much for this video!
I did squats yesterday, and today I have a psoas.
LOL!
so calm and well explained. and a refreshing change for bombastic, music filled, too quick videos. thank you
I love how you demonstrate these poses. They will help me personally and with my teaching, Thank you!
Hope it helps, NeonD!
Wet noodle and 3 minutes, excellent advise.
I’m a wrestler, and I’ve had this annoying clicking since November. Words couldn’t express how fed up i was with this. We’ve done stretching before but this helped even more than the stretching in practice. These deep 5 minute holds work so well for me. I’ve only done it once and already i’m smiling with relief. I’ll report back every week or so to tell you all how it is. I haven’t wrestled since then, due to another injury it put me out of commission, but i feel like i’m coming back on track slowly. I’m so happy with how this felt.
so how do you have been?
@@salazeka less tighter, more range of motion, but i still have this clicking problem. Most likely something to do with my glute muscles
czcams.com/video/C3ay8ZVdWGw/video.html&ab_channel=PrecisionMovement
Does it just tighten up out nowhere when training wrestling,
It’s more like a tightness but no pain ? I got same problem
@@ipushfatkidzzz2555 yeah we have the same thing then, tight and no pain, just keep stretching it and workout on some lunges and squats they should relieve symptoms from what physical Therapy has told me
Thanku so much . I'm doing this ATM. Helping already .
Great tip Lucas. Thank you for making it easy to understand. Love it!
Liz Koch is the BEST resource for more information.
Holding the pose for longer than three minutes is a complete changer. So many videos recommend this and that stretch but nothing has been as effective as the timed “wet noodle”. thank you!
See the internet can be used for great things.
Thanks really appreciate your insight.
Learning from you, thanks
Wow, a good teacher! Subscribed forever, thanks
Gabriela - Thanks so much for your support!
As a physio and yoga teacher myself, i can attest to the quality offered on this channel.
Thanks so much for the support, Alex!
- YOGABODY Team
Glad I found your I.G and You Tube channel today! Did these stretches and I can’t believe how I’m able to stand straight up and walk w/o lower back and hip pain. I’m gonna do each of these videos every day and pray I’m able to take lengthy walks again. This combination was amazing for me!
Consistency is key, keep it up!
- YOGABODY Team
As a keen road cyclist(and golfer) who never used to stretch and now aged 54, I was getting real lower back tightness/issues. These stretches are unbelievable... thanks a lot.
Glad they're helping!
- YOGABODY Team
Amazing video. Thanks and kudos from Brazil.
Amazing how being tight in this area can cause so much pain. Im definitely going to do these stretches. Thank you!
i serously loved your video..oh my gosh it was professionally explained
I guess I will use my workout bench…..that’s the best I have
Thank you so much for the clarifications. You are so encouraging!
THX FOR THIS GREAT VIDEO! Informative and useful!
Thank you man I’ve got my hips a little bit relax after days telling a lot of pain
Thank you very much Lucas. The poses will be so beneficial to my exercise routine
Wow, thank you so much for the clarity without a bunch of vocab fluff.
Hope it helps, Debra!
Yet another great video Lucas. Thanks for taking the time.
Thank you, thank you, thank you. Ive been doing hip stretchers for only 4 days and I feel so much relief. New subscriber for sure
Those cushions are a terrific idea !
David Goggins bought me here!
Great video, thanks!
Ah!! Thank you for the detail in anatomy and cueing. Super helpful!!! 🙋🏻♀️❤️
Thank you Lucas. These exercises are very helpful.
You're most welcome @tommanos2596
I started doing incline walking and was always getting left side hip flexor pain 20 minutes into the workout, just tried the knee on floor dynamic stretch once for each side before walking and the pain is gone, thank you! you are a life saver
Sweet baby Jesus, you’re a lifesaver. The splits one is the hardest for me, but it feels great after. Thhhank you!
These are awesome. I've been looking for good psoas stretches to improve my dancing. My medical geek mind appreciates the A&P explanations.
Be careful of Narcissistic tendencies
I think the key message here is to use those 3 principles to get the most out of any stretches. Thank you!!
This is the brief, concise video I've been looking for. I'll take these stretches with me on my travels. Thanks!
Hope it helps, Douglas!
You are spot on!! Love that you talked about breathing into the stretch... Also loved that you said, longer holds is the key. Spot on. 💛
From the moment I stumbled onto your CZcams channel I have been enjoying your approach of simplifying yogic practices. Thank you so soooooooo much for sharing this with us! Blessings to you.
Thank you so much! The front of my hip been bothering me for a week, I just try table stretch and already feel so much better. Going to try full routine in a bit ❤
I Love your vídeos help me all the time .i Love science stheching
don't have anything to use lay on.but I will.i.like the stretchrs
Very helpful. Thank you so much for the instruction.
Mate you just saved me $120 going to a physio this really helps stretch out where I've got pain and frees up my lower back pain thanks heaps!
We're glad to hear that the stretches are helping with your lower back pain!
- YOGABODY Team
Fantastic video and brilliant instruction! Thank you
Thanks.
I think that these 2 muscles are the main cause of my low back pain and legs soreness.
Greetings from Morocco
Thank you , very much.I will be definitely trying this!
Love this. I put my leg on a bed and did the exercise with the greatest "backend" possible, and it helped that adductor area immediately. I already knew something about this, but high tension is my autopilot - not wet noodle! It made a great deal of difference as did the tip to hold for between 2 - 5 minutes. 80 years old, and I'm still learning. Thanks a bunch!
Love to hear that you're finding ways to improve your flexibility at 80 years old. Keep up the great work!
- YOGABODY Team
Thank you for this great video! I pulled this muscle a month ago and been struggling to heal it! 🙏🏽 😊❤
Great videos, I’m 65 wanted some stretch’s to make my body flexible
Thank you for this man. I’ve been living in paint for ever and this looks like an alternative to the normal lunging that doesn’t seem to be belong much.
Thanks for this video! I’m on the 3rd time through the hip opening series. Life changing!!!
Great to hear;) keep going!
42 seconds in and I already like this video.
Wow!!! Thank you for this video. I’m LITERALLY living in ‘answered prayer’. I took the question of ‘what is going on with my hip’ and here you are! A friend sent a different video of yours to me, but it skipped over to this one. Have a wonder-full day!! I am now!! ✨💖✨🙏🏻✨💖✨
Love this drill, it’s something I’ve started to use in my practice
These videos are great!!! Thank you!!! I've been trying to diagnose a tight left psoas muscle for years. This video made it crystal clear to me what was going on AND gave me great stretches to address it. (I've watched a lot of CZcams videos trying to figure this out. Yours are fantastic.) I particularly like the "blaster pose" and the "standing psoas lunge" from your "three weird stretches" video. Thanks again. You're doing a great service here.
Thanks so much Emily. Keep practicing...
Thank you so much! I have had a sore psoas since postpartum almost a year ago. making my back, hips and pelvic bone feel so off.. that's why I recently got your yoga trapeze! I am so in love! I love your channel to! thanks so much for all you do!
Wonderful video, really comprehensive. Thank you! :) Subscribed! x
This is just so helpful and hopeful. Thank you so much.
Glad the video helped, Lizzie!
- YOGABODY Team
Great Video, was searching for this kind of information for a longer time now, great work!!!💪
Excellent lecture and demonstration. This channel has rapidly become one of my "go-to"s for solid physical therapy ideas and innovative poses to keep things fresh.
Fantastic description.
I've been searching for a stretch to open my hip flexors for months.
Thanks Gunner... keep going!
Great video, so helpful
Another informative video bro! Thanks again👍
Excellent video - thanks - first one will try with my Older Adults who get so awkward in lunges.
Such valuable content, Thanks you!!!
Thank you! you helped me diagnose some posture issues I have while walking, particularly anterior pelvic tilt. The poses were very effective, and I can definitely feel the stretch post-pose. The 2-3 minute hold is new to me too. I was always told 30 seconds or so, and it makes sense that you need to hold it longer to really relax the protective muscles.
This was so helpful. Thank you.
Fabulous thanks
Awesome job Lucas thanks 🙏
Great video. I am a 66 year young man embarking on a journey to return to racing MX. I will follow your channel to increase my flexibility to make my return possible.
Keep going, Rock Man!
Thank you!! Very helpful!
An awesome vid, thanks! This will certainly aid my recovery.
My hips are sore and when do lunges I tip over to the front my posture tilts my knees start to hurt. I do cycling and a bit of weight training, I also do yoga yin type holding the posture for a time. This does help but I just learned that I can also use other support props like the chair so I will do this at home. Bless you for sharing!
Amazing and informative! Thank you!! 🧘🧘
Thank you! Your video is the only one I found that addresses lateral rotation or lack there of.. I'm a Neuromuscular therapist and it's hard to find good stretches for hard to get to places.. thanks again..
From athlene X to Bodyweight warrior.. I've been following them from 2017 and yes it did give me relief. But your advice knocked everything out of the park. It worked like a charm.
The key point you mentioned here is the 3 minute time under tension and the 4 second in and 8 second out breath was the game changer man.
Instantly I could feel the difference. Thank you so much for your contribution.
On a side note.. The psoas is also called the soul muscle and this is where all your internalised emotions are stored.. When you stretch and release you release these emotions as well. People with very tight psoas will whimper and sometimes tear up while stretching this muscle.
Thanks for your feedback, Shane! Happy to hear it was helpful.
Excellent- just what I needed
We're happy to hear it was just what you needed.
- YOGABODY Team
This video has been a savior for me. Very active - walking, cycling, basketball and tennis. All of these are leg and back sports. Recently I've taken muscle relaxer and it has helped me to stretch. # The pose I like most is placing my leg on the table.
Best video on the topic, thanks so much!
I did these stretches, and in just my third session I felt an improvement. I think the 2 minute minimum stretch is key. Thanks!
Thanks for the videos; very helpful and educational.✔️
Omg! Thank you so much for this video. Super helpful. Definitely subscribed and liked! Keep it coming
Thank you Lucas. This is so comprehensive and so well presented. Love it. WIll continue to join every program you and your team put out there!
Thank you;)
I’ve watched soooo many videos about these muscles and how to stretch them. This is the only video I believe can help me. Thank you for your wonderful explanations and tips on how to stretch this area. THANK YOU!!!
Thanks Anita!
These are the trouble spots for me. Thanks!
Awesome !!! Thank u so much
5/5/23 wow 😮. Thanks for the info 😊
These really helped. Thank you so much.
Excellent! Instructional video. 😍 I am a toddler care giver so I'm always In hunching mode throughout the day. I hurt the area you are talking about 22 years ago and then my hip flexor has been giving me grief ever since. Thanks for giving so much sound & educational advice of how to improve ourselves because the doctors really are not helping the way you are. My Dr back in 2005 that it was an ovary problem which it wasn't. Thanks again.
Thank you soo much I had my left hip replaced one year ago.. but now it feels like my groin and the front and back of my right leg is so tight everyday I go the therapy pool everyday and exercise now I will try these 3 exercises. 😊
Loved the explanation
@laurareyna4353 - Thanks so much for your support!
- YOGABODY Team
Great video! Thanks!
Love this!!
The table stretch is the best stretch I have ever felt for these muscles as someone with minor lumbar scoliosis. Wonderful content.
thanks Brian!
Thank you
Great Video thanks. I have literally been crippled for days now with a lump in my PSOAS region. I could not walk or raise my leg up. Excruciating pain ensues. I have literally been using a walker, and now a crutch Probably doing too much lunging in an effort to shift emphasis to my left side which has been partially disabled for decades, due to a chronic knee condition for 30 plus years. Anyway I also have extreme anterior pelvic tilt, always had. I am 60 now. I forgot about these stretches. Bless you for posting this. I bet this fixes the problem, once I get the inflammation down.🙏
Thanks for these great exercises. After doing them should we do anything to release eg any supta side twists or knee hugs?