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How to Stretch Your Iliacus Muscle


Filed Under (Fitness, General) by Rick Kaselj

I wanted to go through how to stretch your illiacus.

If you do not know what is illiacus and why it is important, then keep reading or watching.

How to Stretch Your Iliacus Muscle

CLICK HERE to watch the YouTube video.

There are two hip flexor muscles and it is important to stretch those muscles individually. We have the illiacus and psoas. For people who sit a lot, there is a good chance that both of these muscles are tight and short which leads to stiffness, poor movement and potentially injury.

I wanted to go through the most effective way of stretching the illiacus muscle.


90-90 Hip Flexor Stretch With Your Arm Overhead (Side View)

Orsy is in the 90-90 position in the back and in the front. She’s nice and upright. She’s tightening the abdominal area. On the side where the leg is behind, she has the arm up, she’s going to tighten her sit and she’s going to bring her hips forward. She’s going to target that illiacus in the pelvis area where’s she’s feeling a light stretch.


90-90 Hip Flexor Stretch With Your Arm Overhead (Front View)

She is making sure that the foot, knee, and hip are in perfect alignment. The arm is straight ahead. She’s tightening the abdominal area, tightening the glute, bringing the hips forward, and you can see the foot, knee, hip are in straight alignment. She’s looking at getting a light stretch through that hip area or pelvis area.

Orsy will hold the stretch for about 20 seconds. At minimum, I want to do it twice on each side. This will target the illiacus muscle, stretching the illiacus muscle, and lengthening that illiacus muscle.

Give that stretch a go and let me know how it goes or if you have any questions.

Make sure to swing by ExercisesforInjuries.com. Enter in your injury or pain. There is a good chance that I have an article, a video or an interview for you that will help you overcome your injury or pain.

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If you want to overcome your tight hip flexors in a fast, simple, safe, and effective way, then check out the Fixing Tight Hip Flexors program here:


Take care!

Rick Kaselj, MS


Facebook comments:

Comments posted (2)


Hi Rick, can this stretch be done as effectively in a more dynamic way? For example, can I do this with a sort of stretch-hold-release-stretch-hold-release pattern throughout the duration of the stretch (eg: 20 second time)? Or, is it better just to hold the stretch? I ask this because I prefer to do more dynamic or “moving” stretches (slow movement with attention to detail) over static stretches. Thanks.



Due to arthritis I don’t have that level of flexibility so what other stretches would help me.


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