How To Stretch the Psoas

How To Stretch The Psoas

It is often underestimated how important it is to stretch properly. You are not and will not be the first to be the first that with the desire to train, you throw yourself from one to the exercise without taking much attention to a proper warm-up and stretching of the muscles. Today, for example, we have to deal with the topic that gives rise to this entry and that is reflected in the title “How to stretch the Psoas”.

How To Stretch The Psoas

Not only will you learn about how important it is to stretch this muscle well in a pre-exercise routine, but also to know that muscle (not well known by most) among many other interesting facts about it. So, if you have come wanting to learn and improve your health, we will take care of meeting those goals.

The iliac Psoas muscle is located in the lumbar area, being more specific in the iliac crest, inserted in the lesser trocant of the femur (in neutral Christian means the internal zone). It is a muscle designed to allow the hip to flex, which means that when it is retracted, this muscle will favor the abundance in curvature of the lower lumbar area.

You may be interested in reading our entry on “What is Muscle Atrophy”. And thus know the consequences of poorly executed exercise.

Can the iliac psoas muscle generate pain at the lumbar level?

The quick answer to that question is a resounding yes. However, we will explain why… This is because the iliac psoas when shortened (or contracted, is the same). This curves the back, as mentioned above. By doing this all the forces and tension that is exerted on the structure corresponding to the lumbar spine, lose stability. Consequently, some of these components of the lumbar structure wear out or become more tired than others. Not to mention that the curvature generates that many more muscles, tendons and ligaments are involved to be able to sustain this posture. The result of this results in pain in the lower back of the individual.

That is why it is important to know and understand how to stretch the iliac psoas properly. Without compromising the lumbar area much, and carrying out the physical activity in question without difficulties.

If you find these topics interesting and want to know how to prevent other injuries when exercising. Go on to read “How to avoid injuries in the gym”.

Types of exercises to stretch the iliac psoas

Finally, we come to perhaps the most important part of this entry. And then we are going to tell you three exercises that you can do either from your home or in the gym. In order to be able to stretch the iliac psoas correctly.

  • Stretch in lounge. This is done with the support of our hands against the ground. It is a very common type of stretching for the iliac psoas, there are even world-class athletes who apply it as a maneuver prior to a competition.
  • Another stretch (and very practical, you will understand why) is to stand in one of the corners of our bed. To later drop one of our legs hanging on the edge. While the other we will hug her against our chest. It is easy and practical to stretch the iliac psoas in this way, because we can do it even at the beginning of the day.
  • And as a last exercise to stretch the iliac psoas we have to, slide the leg back, leaving our knee extended. At the same time, we flex the other leg and support the forearms on some surface (example a table). EYE! If when performing this stretch you feel pain in the lower back, you should not perform this stretch.

These were three of the best exercises we know of to stretch the iliac psoas. This should be done with some regularity, since this muscle is retracted by excess sedentary lifestyle. Or aging, lack of physical activity and to a lesser extent, the malfunction of your kidneys. We particularly recommend stretching the muscle at least 1 time a day, for about 1 minute. It won’t take long and your body will thank you~.


Our body is a machine that from time to time requires some attention on our part. Not only in terms of food and the absence of vices. But also, at the motor level and muscular system is concerned. Stretching your muscles before training or as a morning routine is a very healthy and beneficial activity.

If you have found our entry useful, we invite you to go through the exercises section, there you will find many entries like this on “How to Get Perfect Abs”. Among many other articles with similar themes, know your body and take good care of it. If you don’t care about yourself anymore no one will.


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