If you have a tight psoas and you’re looking for great exercises intended for your psoas muscle, here are four easy psoas-releasing stretches that you can do anytime in the comfort of your home.
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1. Prone Leg Back
Lie on your stomach relaxing the upper body, neck, and shoulders. Rest your forehead on your hands so your body is in a good straight position. Tighten the abdominal area. Lift the thigh off then bring it back down, relaxing the abdominal area. Repeat movement on the opposite leg.
Prone Leg Back
Start off with one set of 5 repetitions on each side. Perform the exercise in a smooth, controlled movement with a good stop at the end position. The intensity is light. The purpose of the exercise is to stretch out the front of the hip.
2. Prone Knee on Roller
Move over on your stomach then go up on to your forearms. Prop yourself up on your toes keeping a straight line with your ankles, hips and shoulders. Position the foam roller just above the knee then roll through up into the hip area. Return back to starting position and repeat the movement on the opposite leg.
Prone Knee on Roller
Start off with one set of 5 repetitions on each side. Perform the exercise in a smooth, controlled movement with a quick stop at the end position. The intensity is moderate. The purpose of the exercise is to work on self-massaging the quad and hip in order to relax and loosen up the muscles in the hip area.
3. Lunge Stretch
Begin the easy psoas-releasing stretches, in an upright standing position, maintaining good alignment with your head, shoulders and hips. Take a big step forward with your one leg and then lower your back knee to the ground. Your toes are pointing straight ahead. Tighten up your abdominal area. Shift your hips forward and hold this position for 20 seconds. Return back to the starting position and repeat the movement on the opposite side.
Lunge Stretch
Start off with one set of 2 repetitions on each side. Perform the exercise in a smooth, controlled movement with a good stop at the end position. The intensity is light. The purpose of the exercise is to stretch out the front of the hip targeting the quadriceps and psoas muscle.
4. Reverse Lunge With Overhead Reach
Begin in an upright standing position. Take one big step back with one leg. Lower your back knee to the ground, and then extend your arms overhead, taking deep breaths. Hold this position for 20 seconds, and then slowly return back to the starting position and repeat the movement on the opposite side.
Reverse Lunge With Overhead Reach
Start off with one set of 2 repetitions on each side. Perform the exercise in a smooth, controlled movement with a good stop at the end position, ideally holding it for 20 seconds. The intensity is light. The purpose of the exercise is to target the psoas muscle.
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