Psoas stretches increase the flexibility of the hip flexor muscles, which can become shortened from sitting for long periods, causing anterior pelvic tilt and associated pain. Experts recommend self-myofascial release (SMR) with a foam roller followed by active psoas stretches, such as the warrior kneeling stretch.
The psoas is often used as shorthand for the iliopsoas muscle group, which is actually made up of three muscles: the psoas major, the psoas minor, and the iliacus. Collectively, these muscles are commonly referred to as the hip flexors, although the term can also include other muscles that flex the hip, such as the tensor fascia latae and the rectus femoris. Psoas stretches are exercises designed to increase the flexibility of these muscles, which are located in the front of the hip and upper thigh, and are recommended for anyone who spends much of their day sitting.
Since these muscles run largely vertically across the front of the hip, they shorten when seated. Sitting for long periods can cause the psoas muscles to chronically shorten and push down on the front of the pelvis in a standing position, resulting in a condition known as anterior pelvic tilt. Identified by a slightly arched lower back, hips that bulge backwards, and a waist that sits lower in the front than in the back, anterior pelvic tilt can contribute to lower back and sciatic pain and a weakened buttocks and abdominals. . Psoas stretches, therefore, can be an effective treatment for this muscle imbalance and its associated problems.
To stretch this muscle group, experts recommend a combination of active psoas stretches and a foam rolling technique, also known as self-myofascial release (SMR). SMR, which is a strategy used to release adhesions or knots in muscle tissue that can prevent proper lengthening, is often done first. To use SMR for the hip flexors, one would lie on their stomach with the hip resting on a foam roller, a dense cylinder of molded foam found in health clubs, physical therapy centers, and fitness stores. Using your body weight to apply pressure to the foam roller, you should slowly rotate your hip back and forth on the roller, looking for any tender or painful spots. Once a point is identified, one should hold their weight on that point until the pain begins to subside, usually after 30 seconds or so.
After performing SMR, active psoas stretches are recommended. Actively stretching the psoas involves contracting the gluteal muscles on the side being stretched while simultaneously lengthening the hip flexors. Fitness experts recommend the warrior kneeling stretch, in which the athlete kneels with the right knee bent 90 degrees in front of them and the right foot planted on the floor. Contracting his buttocks on the left side to tilt his pelvis down, he should slowly push his hips forward on the left side while leaning back slightly. The stretch should be held for 20-30 seconds without bouncing and then repeated on the other side.
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