{"id":3583,"date":"2025-02-20T06:40:40","date_gmt":"2025-02-19T19:40:40","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/6-essential-psoas-muscle-stretches-for-your-routine.html"},"modified":"2025-02-20T06:40:40","modified_gmt":"2025-02-19T19:40:40","slug":"6-essential-psoas-muscle-stretches-for-your-routine","status":"publish","type":"post","link":"https:\/\/movewithnicole.com.au\/blog\/6-essential-psoas-muscle-stretches-for-your-routine.html","title":{"rendered":"6 Essential Psoas Muscle Stretches for Your Routine"},"content":{"rendered":"

What\u2019s your favorite psoas muscle stretch? If you\u2019re not sure what the psoas muscle is, never mind how to stretch it, don\u2019t feel bad.<\/p>\n

The psoas muscle tends to fly under the radar. It\u2019s not visibly recognizable, like the rectus abdominis or quadriceps.<\/p>\n

It\u2019s not a muscle you flex on command, like the biceps. It\u2019s rarely called by its name, as it tends to get lumped in with the \u201chip flexors.\u201d<\/p>\n

But, despite its seemingly low profile, the psoas muscle is a huge player in your everyday activity. And when it\u2019s not working properly, it will make itself known.<\/p>\n

That\u2019s why it\u2019s worth your time to get to know the psoas muscle and a handful of effective stretches.<\/p>\n

What Is the Psoas Muscle \u2014 and Why Does It Matter?<\/h2>\n

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The\u00a0psoas muscle, or psoas major muscle, originates at the lower part of the spine and inserts at the top of the femur, or thigh bone.<\/p>\n

\u201cThe function of the psoas major is to flex the hip joint by lifting the femur up toward the trunk as you would while walking or lifting your knee toward your chest,\u201d explains Todd Buckingham, Ph.D., an exercise physiologist at\u00a0Mary Free Bed Sports Rehabilitation Performance Lab\u00a0in Wyoming, Mich.<\/p>\n

\u201cAdditionally, it flexes the hip joint by flexing the trunk on the femur, as if you were performing a sit-up while lying on your back,\u201d he explains.<\/p>\n

The psoas also assists in lateral (sideways) flexion of the torso and rotation of the hip joint.<\/p>\n

Both overuse and prolonged sitting can cause the psoas muscle to shorten, which can lead to a \u201ctight\u201d sensation and a host of other issues.<\/p>\n

\u201cWhen this muscle is constantly in a shortened position, the opposing muscle groups \u2014 the glutes \u2014 are lengthened and can become weak,\u201d says Cody Braun, CPT, Manager of Technical Fitness for Beachbody.<\/p>\n

\u201cThis imbalance creates poor joint positioning that can wreak havoc up and down the kinetic chain. A tight psoas can lead to an anterior pelvic tilt which has been shown to play a role in low back pain,\u201d Braun adds.<\/p>\n

You may also experience pain and nerve irritation in the groin and a radiating sensation down the front of the leg, says Buckingham.<\/p>\n

\u201cPsoas tightness can cause difficulty walking and maintaining a proper upright posture when standing,\u201d he says.<\/p>\n

To maintain a healthy, normally functioning psoas muscle, it\u2019s important to incorporate psoas muscle stretches into your fitness routine along with other\u00a0active stretches.<\/p>\n

6 Psoas Muscle Stretches<\/h2>\n

So, what makes a good psoas muscle stretch? Because the psoas muscle primarily works to flex the hip, the most effective stretches encourage hip extension.<\/p>\n

Here are some of Buckingham and Braun\u2019s recommendations.<\/p>\n

Incorporate them into your regular routine to reap the\u00a0benefits of stretching.<\/p>\n

1. Walking lunge<\/h3>\n

\"Woman<\/p>\n