As seen before, the Psoas muscle is often at risk of causing a hip flexor injury and/or hip flexor pain and tightness. Hip flexor tendonitis, and even a hip flexor strain can be caused by a tight psoas, so it’s important to know how to perform a Psoas muscle stretch.
Psoas Muscle Anatomy
A quick recap of the psoas muscle and its’ role in the hip flexors: The Psoas is an angled, must mostly vertical muscle that runs on the top of your hip and pelvic region. It aids in both lifting and external rotation of the leg and is crucial for proper hip flexion. For a full recap visit our hip flexor anatomy page.
Psoas Muscle Stretch 1: Thomas Test
The first thing you need to do is assess the rigidness of your Psoas. In order to do so, you can use the Thomas test as shown in the following video:
Psoas Muscle Stretch 2: Myofascial Method
In order to fully understand any issues and diagnose the central problem, you can use a technique derived from Myofascial testing. What Myofascial testing basically is soft tissue work on tight muscles that loosens and “release” muscles without purely direct stretching; Check out the video below for a really good explanation on this type of Psoas muscle stretch:
Psoas Muscle Stretch 3: Static Stretching
Finally, if you have determined you have a tight Psoas muscle and you haven’t got the results you want from Myofascial work, then you can always resort to a standard static stretch. There is a reason people have been doing static stretching for generations, and it’s because it works. If you consistently spend a 5-10 minutes stretching a muscle 4+ times a week, you will begin to see improvement in flexibility. So last but not least watch this last video which will guide you through the stretch and common mistakes people make while doing it.
If you are looking for more information on your hip flexor refer back to the homepage.