6 Exercises to Relax Your Psoas
Leave a CommentThe psoas is an important hip flexor muscle that allow your leg to move forward. We often think of the psoas as a weak and/or tight muscle, so we stretch and strengthen it with hip flexion-based exercises. However, what if we thought differently about the psoas? What if we saw the psoas as an overused muscle that just needs to relax and get some support? Below, we will go over some exercises to do just that!
These exercises are not suitable for those who are three months pregnant or more. With all exercises, please consult with your physician prior to trying new stretches or workouts.
Relax Your Hips
1. Start by lying on your back (you can lay on the floor with a yoga mat or perform this exercise on your bed)
2. Place your knees at a 45-degree angle with your feet flat on the mat, or you can place your knees at a 90-degree angle supported on a chair
3. Adjust your feet to be hip width apart
4. Then place your hands on top of your chest or the front parts of your hips
5. Rest in this position for five minutes
6. While in this position, notice the tightness, soreness, and pain throughout your body without making adjustments
7. After five minutes, rest on one side of your choice for one to three minutes before getting up
Relax the Lower Psoas
1. Start by lying on your back (use a yoga mat on the floor or use your bed)
2. Place your knees at a 45-degree angle with your feet flat on the mat
3. Adjust your feet to be hip width apart
4. Then place your hands on top of your chest or the front parts of your hips
5. Start by slowly lowering one leg out to allow the leg to be straight. (If you notice movement coming from your back, stop.)
6. Once you get to a distance without the back lifting off the floor, you will want to pause for a few breaths
7. Then return the knee to the starting position
8. Repeat this side three to five times
9. Then, perform three to five reps on the other side
Relax the Upper Psoas
1. Start by lying on your back (use a yoga mat on the floor or use your bed)
2. Place your knees at a 45-degree angle with your feet flat on the mat
3. Adjust your feet to be hip width apart
4. Then place your hands on your sides
5. You will start by slowly lifting one arm towards your head, trying to have your hand touch the surface above your head. (If you notice movement coming from your back stop)
6. Once you get to a distance without the back lifting off the floor, you will want to pause for a few breaths
7. Then return the arm to the starting position
8. Repeat this side three to five times
9. Then perform three to five reps on the other side
Connect With Your Pelvis
When the psoas is overused, we compensate by using our muscles and joints to move. This exercise will allow your body to remember that movement can come from your pelvis.
1. Start by lying on your back (Use a yoga mat on the floor or use your bed)
2. Place your knees at a 45-degree angle with your feet flat on the mat
3. Then place your hands on the sides of your pelvis
4. Tilt your pelvis towards your stomach
5. Then tilt your pelvis away from your stomach.
6. Repeat this back-and-forth movement for 10-20 reps
Connect with Your Hip Joints
Similar to the exercise above, this will allow you to connect to your hip joints while feeling the different sensations around your hips
1. For this exercise, you will need to be seated next to a supported wall
2. You will want to start by placing your butt close to the wall, which will allow your legs to be in a 90-90 position
3. Then you will want to lie on your back
4. Once on your back, place your feet on the wall
5. Slide your feet down to allow your knees to be at 90 degrees
6. Adjust your feet to be hip width apart
7. Then adjust your hips to be at 90 degrees
8. Then rest in this position for five minutes
Open Your Hips
When the psoas is overused, our body moves inward and brings us forward. This exercise allows the hips and pelvis to open up
1. Start by lying on one of your sides with your knees bent at 90 degrees. (You can use a pillow or use your hand to support your head.)
2. Lift the top leg to the height of your hips (creating a flat line from your lifted ankle to your shoulder on the same side)
3. Place the hand of the lifted leg in front of the hip of the lifted leg
4. Bring the lifted leg slowly back to be aligned with your body without having the movement come from your back
5. Pause throughout the movement and breathe to allow the hip muscles in front to relax, and to allow the movement not to come from your back
6. Once the hip is close to being aligned with your body, stop
7. Now imagine that your hip and pelvis are opening on the side that is being lifted
8. As you are imagining your hip and pelvis opening, extend your leg out
9. Continue to imagine that your hip and pelvis are opening, and slowly lower the lifted leg towards the floor or to the surface that you are lying on
10. Slide the recently lifted leg back to the starting position
11. Perform two to four repetitions on one side
12. Then repeat two to four reps on the other side
Do Your Hips Feel Better?
Did you feel any difference between these exercises and those you have been using? If yes, you might feel more relaxed, your hips may feel more open, and you might even feel more connected to your body. There are many approaches to helping your psoas and this is just one. Are you looking for help with your hip pain? Connect with our team at your nearest Athletico!
*Per federal guidelines, beneficiaries of plans such as Medicare, Medicaid, Tricare, VHA and other federally funded plans are not eligible for free assessments.
The Athletico blog is an educational resource written by Athletico employees. Athletico bloggers are licensed professionals who abide by the code of ethics outlined by their respective professional associations. The content published in blog posts represents the opinion of the individual author based on their expertise and experience. The content provided in this blog is for informational purposes only, does not constitute medical advice and should not be relied on for making personal health decisions.
References:
1. Koch, Liz. The Psoas Book. Guinea Pig Publications, 2012
2. Koch, Liz. Core Awareness: Enhancing Yoga, Pilates, Exercise, and Dance. North Atlantic Books, 2012.
