This is a longer post but I've some things to share with you!
Did you know that the iliopsoas might be involved in your low back pain?
What is the iliopsoas??
•The iliopsoas muscle group comprises three individual muscles: the iliacus, psoas major, and psoas minor. This collection of muscles can operate together as a unit or act independently.
•The most potent hip flexor is the iliopsoas muscle, aiding in the outward rotation of the femur. This muscle is crucial for upholding the hip joint's strength and stability. It plays a vital role in maintaining proper lumbar posture while standing or sitting, as well as during the activities of walking and running.
Tightness and Weakness of the Psoas...
•Can cause low back pain
•Can be mistaken for tight hamstrings
•Pain in low abdomen
•Leg pain
•Occurs typically from sedentary lifestyle and lack of awareness of the psoas!
Gentle and effective activation
1.Check for tightness
1.Try to touch your toes
1.Your pelvis should be over the feet, not behind
2.Your neck should be all the way down (don’t look down, look behind your legs)
2.Notice how much of your hand touches the ground
3.Sit with your back straight up and your legs extended in front of you
1.Make sure you are sitting with your bones stacked on top of your sitz bones
2.Do not curve or arch your back
4.Keeping your back straight and your core active, begin small pumps up and down with one leg (keeping foot up off the ground)
5.Pump 10 times and hold leg up for 5 seconds
6.Begin pumping again for 10 counts
7.Hold for 5 counts
8.Rest the leg and repeat on other leg
*Tip: Keep a flexed heel to send energy from behind the leg
Check Time!
1.Try to touch your toes
1.Your pelvis should be over the feet, not behind
2.Your neck should be all the way down (don’t look down, look behind your legs)
2.Notice how much of your hand touches the ground
3.Has this made a difference for you? Let me know!
** Who am I to tell you about this sorcery? My first undergrad degree was a BFA in Dance Choreography, where I focused a lot on Kinesiology. I also earned 2 personal trainer certifications after I graduated: NASM and WITS.
** I am not a doctor and cannot provide any diagnosis! These exercises have helped me during my career and I use them with my current students.
Psoas stretches coming soon!
Blessings!
~ B
Sources:
https://yogainternational.com
https://www.physio-pedia.com/Iliopsoas
Comments