Psoas! Keep this muscle loose...

Published: Mon, 11/16/15

Hi

There are two muscles in the body that (along with their corresponding group) are really important for the health of our hips..and in turn our legs and lower back.

Try an experiment:

  1. stand up and push your bum back, bending at the hips.
  2. grab as much skin as you can, right in the crease of your hip in front of your pelvic bone.
  3. stand up straight pushing your hips forward and squeeze your Glutes (Butt!) as hard as you can
How does this feel? Tight at the front, awkward, painful, restrictive, hard to get up straight?

The diagram below shows the right Psoas muscle, you have one of these on both sides.

This muscle attaches to the bottom vertebrae and discs of our spine, passes over the hip joint and joins our femur (thigh bone).

Prolonged sitting position and lack of mobility work can result in a tight Psoas on one side or, most likely, both sides.

Remember the exercise above?

A tight Psoas has the same pinching or pulling effect on the origins and insertions of itself (where it attaches at both ends). 

This pinching/pulling can:
  • pull directly on the lower vertebrae and discs (lower back pain after a day driving or at the desk anyone?!)
  • inhibit extension (opening/ straightening) of the hip
  • inhibit full contraction of the Glutes when standing
  • affect all the above whilst walking: this is huge as can cause movement or postural issues resulting in wear and tear in knees, ankles, lower back and even shoulder in some cases
We really do want loose and mobile hip flexors.

We really do want to stretch and mobilise the Psoas at least twice a day.

Kelly Starrett is a leading Physical Therapist and Strength Coach from the US. His philosophy is that we should be working on our mobility all of the time and be ready for action at any time.

Give his video below 5 minutes or so of your time and work at the stretch he does for the hips when you get home later.

He starts with the stretch up against the wall, this is really intense and you should build up to this carefully, however further in he shows how this can be done against the couch (sofa!) where the back foot is not upright...this is an easier start position.

Have fun and enjoy the weird looks from the other half/neighbours kids/ dog!

A sofa should be the stretch on...not just to sit on :-D

J

James Chandler
Personal Trainer
07870 262741
www.eatwellandworkout.com


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