There are some muscle districts that are not given the right attention; the hip flexors are between these and a A very important part of the hip flexors is the psoas.
If you neglect this muscle, they can pain and tension arise, which can lead to injury; what is the psoas and why is it so important to take care of it and stretch?
Let's find out together everything there is to know about this fundamental muscle!
Index
What is psoas and where is it found?
The hip flexors help balance the posterior pelvic muscles, thus helping to keep the spine well aligned; this muscle group is made up of:
- iliopsoas
- rectus femoris
Lo The psoas is a long, thick muscle that starts in the lower back and extends through the pelvis and thigh; is responsible for a number of important functions, including stabilizing the spine, assisting hip and thigh movement, and controlling the movement of the legs.
It is one of the three main muscles that connect the spine to the legs, along with the gluteus maximus and piriformis. The psoas is attached to the lumbar spine, towards the bottom; from there it passes through the outside of the pubis, then joins the iliacus muscle in the groin area, and finally attaches to the femur.
Why is the psoas so important?
The psoas muscle helps create the curve of the lower spine; this curve is necessary for you to be able to sit, stand, and walk properly.
This muscle plays an important role in walking; during the movement, the brain instructs the psoas muscle to flex the hip and bring the rear leg forward, thus allowing you to alternate steps.
Without the psoas muscle we wouldn't be able to do something we often take for granted: walk!
What causes psoas fatigue?
The psoas muscle stiffens for two main reasons:
- overuse: repetitive movements (running, walking, cycling) can lead to increased wear and tear of this muscle
- excessive sitting position: when sitting, the muscles shorten and if you sit too much, you get used to this position; when this happens, the psoas pulls on the lower back and pelvis, putting pressure on the spinal discs.
Psoas stretching: three exercises to relieve tension
Let's see three types of active stretching to loosen the psoas and strengthen it:
- glute bridge: to perform the bridge with the buttocks, lie down on the ground, bend your legs so that your feet are resting on the ground, squeeze your buttocks and lift your hips upwards, maintaining this position for at least one minute.
- Knees to chest (knees to chest): lie down on your back with your legs stretched out and your arms at your sides, slowly bring your knees to your chest, bringing them as close as possible to your body, also helping yourself with your hands. Maintaining this position for at least 30 seconds.
- Stretching Lunges: Kneel on the floor so that your knees are at a 90 degree angle, step your right foot forward so that it is flat on the ground and your hip and knee are at a 90 degree angle. Extend your front foot and slightly bend your pelvis; you should feel a stretch in the front of your hip and quadriceps.
And you, do you keep your psoas in training? Let us know in the comments and remember to follow us on our telegram channel
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