Hold the stretch for 20 to 30 seconds, breathing deeply. Then switch legs and repeat. To treat a tight psoas, do this stretch 2 to 3 times a day. Try pressing your hands into a wall or down into a bench. That will help you keep your back straight and your tailbone tucked. [4] X Expert Source Brendon RearickPersonal Trainer & Strength Coach Expert Interview. 12 August 2020.
To use this modification, move the foot of your back leg over toward the other side of your body. Your back leg should be diagonal behind you rather than straight back. This will cause your leg to turn inward. Hold the stretch for 30 seconds, then switch to the other side.
Hold the pose for 20 to 30 seconds, breathing deeply, then switch and do the other side. Modifying the warrior I pose by using a doorway for support makes this pose easier for beginners. Even if you’re an experienced yoga practitioner, this modification will still isolate your psoas to target your stretch.
Hold the pose for 5 to 10 seconds, then slowly lower yourself to the floor. As you continue to practice, gradually add a few seconds to the time you hold the pose. Back-bending poses such as the bridge require you to fully extend your hips. This pose also stretches both of your psoas muscles simultaneously.
If you work out at a gym, supplement the treadmill or stationary bicycle with a cross-training or elliptical machine.
Take approximately 10 paces forward, then turn and take 10 paces back to the place where you started. Try to keep your back straight. If your psoas and hamstrings muscles are tight, you’ll notice that your back will hunch forward. This exercise gets its name from the fact that you lumber forward like Frankenstein’s monster. The exercise helps warm up all the muscles in your lower body while also working your psoas muscles.
Hold the pose for 20 to 30 seconds, breathing deeply. To do the full version of the pose, extend your feet upwards so that your legs are straight. Your legs and torso form a “V” shape, with your arms extended as they were in the modified version of the pose. Hold the pose for 10 to 15 seconds to start, and gradually add an additional 5 seconds to your time. The boat pose helps strengthen your psoas, while also building your back and core and improving your balance.
To start, practice holding this position for 20 to 30 seconds. Once you feel comfortable in this position, you can go to the full reverse plank position. Extend your legs forward, keeping your shoulders rolled back and your arms stable. Hold this position for 30 seconds to a minute.
Start with 5 to 10 repetitions of this exercise. Gradually add more reps as you gain strength in your psoas and surrounding core muscles. The bar should be high enough that you can hang off of it with your arms fully extended and your feet off the floor. If you don’t have a chin-up bar, sit on a chair and lift your thighs off the chair seat. Try it with your legs bent for an easier version, or with your legs straight for a more challenging exercise. Hold the pose for 10-15 seconds, then lower your legs and repeat.
If you have a tight psoas, you won’t be able to lower your leg all the way. You may also find yourself arching your lower back to compensate. It isn’t uncommon to find that the psoas muscle on 1 side of your body is tighter than the other. If you have an imbalance, work 1 side more than the other until the 2 sides are relatively equal.
This also tests the strength of supporting muscles, including the gluteal muscles. Do the test on both sides. The psoas is a relatively strong muscle on its own. You don’t necessarily need to strengthen it just because it’s tight. If you can hold this pose for 30 seconds, your psoas muscles aren’t weak. However, if you have a hard time holding the pose for 30 seconds on either side, you may benefit from hip flexor exercises that strengthen your psoas muscles.
If you sit at a computer at work, simply take a break to stand up and walk around a bit every hour or so. You might also consider getting a convertible or standing desk, so that you’re not sitting for extended periods of time. If you’re on a long car trip, pull over every couple of hours so you can stand, walk, and stretch your legs and hips.
