I wanted to go through how to stretch your illiacus.
If you do not know what your illiacus is and why it is important, then keep reading or watching.
The hip flexors are often referred to as the iliopsoas, which is a name for the combination of the illiacus and psoas muscles. The psoas muscle originates on the lumbar spine, while the illiacus is a much shorter muscle and originates on the pelvis. The illiacus and psoas muscles come together and insert onto the femur together (your thigh bone). Together, they act as the strongest hip flexors in the body.
How to Stretch Your Iliacus Muscle
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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 potential 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)
Move into the 90-90 position and tighten your abdominal area. On the side you are kneeling on, lift your arm up, tighten your seat and bring your hips forward. Target that illiacus in the pelvis area so you’re feeling a light stretch.
90-90 Hip Flexor Stretch With Your Arm Overhead (Front View)
Make sure that your foot, knee, and hip are in perfect alignment (90 degrees) and your arm is straight overhead. Tighten your abdominal area and glute, bring your hips forward. Get a light stretch through that hip or pelvis area.
Hold the stretch for about 20 seconds. At minimum, do it twice on each side. This will target the illiacus muscle, stretching the illiacus muscle, and lengthening that illiacus muscle. This will lead to less pain and tension in the hips, which will increase your mobility at the hip and will help reduce any back or knee pain that you might have.
Give that stretch a go and let me know how it goes or if you have any questions.
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Rick Kaselj, MS
If you want to overcome your tight hip flexors in a fast, simple, safe, and effective way, then click here to check out the Unlock Your Hip Flexors program.