The psoas muscles are two long muscles that start at the front of the femur (thighbone) and thread through a space in the pelvic and hip bones, dividing into five muscles and attaching to the five lumbar vertebrae (lower spine). When the psoas muscle group is tight, it pulls on the lower spine, forcing the lower back to be in a permanently tucked-under position. A contracted psoas shortens the length of your stride; slows down your ability to walk, run, and climb stairs; makes it more difficult to comfortably get into or out of an easy chair (or on and off a toilet!); and generally interferes with ease of almost all movements.
A tight, unbalanced psoas is one of the major causes of chronic back pain. This exercise will stretch and rebalance the psoas, relieving back pain and giving you greater ease of movement.
1. For the psoas stretch, face the seat of your chair; hold the back of the chair for balance. Note: Don’t stand too close to the chair.
2. Place one foot flat on the seat of the chair.
3. Shift your body forward so that your weight is completely on the foot on the chair.
4. Do a pelvic tuck by tucking your tailbone under.
5. Raise your back heel.
6. Bend your back knee.
7. Tuck under your lower spine again.
8. Try to straighten your back leg while pressing your back heel into the floor and maintaining the pelvic tuck. You will probably feel a deep stretch at the front and top of your leg. That is correct!
9. Return to the starting position. Repeat this psoas stretch slowly 3 times on each leg.
10. For the quadriceps stretch, try to touch the floor with the knee of your standing leg.
11. The moment you arrive at your maximum depth, lift up and return to a straight leg.
12. Repeat the quadriceps stretch 3 times on each leg.