Stretches

Iliopsoas Muscle Group Stretch

The iliacus and psoas major (a.k.a. iliopsoas) is a key player in low back and pelvis integrity. When it is tight, we are more likely to experience low back pain, compromised gate, and pelvic pain. Why is this? The psoas major has its origin on the transverse processes and bodies of the lumbar vertebrae; iliacus’s origin is the anterior iliac bone (a major pelvic bone). The insertion for these two muscles is at the lesser trochanter of the femur bone; this is located inferior to the hip articulation, on the medial or inner aspect of the thigh. Perhaps you can imagine that tightness in these muscles will greatly impact the low back and pelvis.

The iliopsoas muscle group

You will need a table or other sturdy surface that is approximately 8 inches lower than your waist line. Facing toward the table, step back one full stride length (or approx. arms length), bringing both feet together. Lift one foot up onto the edge of the table; now lean forward, bringing your hands to the top of the table and to the sides of your front foot. Be careful to keep the toes of both feet pointing in the direction you are facing. Push your hips forward; as you do this, your back heel should come up off of the ground and you should be feeling a stretch in front of the hip (in the location of your front pants pocket) on the same side as your back foot . To deepen the stretch, continue pushing your hips forward while also pushing your rear heel down to the ground.

And there you have a great ilio-psoas stretch.