Kristen Lettenberger, DPT, CSCS, of Bespoke Treatments, delves into the significance of the psoas, a deep hip flexor connecting the spine to the femur and responsible for knee elevation. Activities like sitting can strain the psoas and other hip flexors, potentially leading to tightness over time. Winnie Yu, DPT, CPT, also from Bespoke Treatments, emphasizes that prolonged sitting shortens the psoas, contributing to the issue.
Understanding the Psoas Muscle: Sources of Pain and Function Concealed deep within your body, the psoas plays a pivotal role by linking your spine to the femur. It activates during movements such as knee-to-chest actions, high knees, mountain climbers, squats, jumps, sprints, and running. Extended periods of sitting result in tightness and shortening of this muscle. To foster flexibility and find relief, incorporate psoas stretches after prolonged sitting or physical activity.
Effective Stretches for Psoas Pain Relief Remarkable results can be achieved in a short span. Lettenberger recommends these five stretches for effective psoas release:
- Bridge Stretch
- Half Kneeling Hip Flexor Stretch
- Standing Hip Flexor Stretch
- Low Lunge Twist
- Half Kneeling Stretch with Foot Elevated
Advantages of Psoas Stretches Unlock the potential benefits of psoas stretching:
- Alleviate Lower Back Pain: Loosening the psoas attachment to the lower back can reduce discomfort.
- Enhance Daily Mobility: Regular psoas stretches add comfort to sitting and everyday movements.
- Relieve Hip Pain: Effective psoas stretches address front hip pain, particularly after extended sitting.
- Elevate Sports Performance: The psoas proves advantageous in sports involving hip extension and powerful kicks, such as soccer, football, and running.
- Boost Power: Stretching the psoas augments hip range of motion, contributing to higher jumps, deeper squats, and possibly faster sprints.
