RECOVERY – HIP FLEXORS (ILIOPSOAS etc.)
MOBILIZATION – MASSAGE – ROLLING – STRETCH
- Massage Balls: Soft Road Hockey Ball, Doggie Ball from Dollar Store, Softer versions of a Baseball, Softball. Put 1 or 2 in a long sock and tie a knot.
- MFR – Myofascial Release Explained – Part 1 . Part 2 . Part 3 . Part 4 . Part 5 . Foam Roller .
- Small Ball – Upper Rectus Femoris .
– Hold + Hip Extensions
– small ball on elevated surface like a yoga block or step box - Iliopsoas Stretch Lying on Roller .
– place roller on top of glutes; extend leg; pull knee to chest - Rolling & Stretching of Hip Flexors Iliopsoas & Rectus Femoris .
(1) Roll the Rectus Femoris: bend knee; roll, shear or hold
(2) Split Squat Kneeling: tuck the hips, engage the glutes; to increase difficulty place back foot on ball, stool, sofa etc.
(3) Split Squat Kneeling – back foot on ball, stool, sofa: tuck the hips, engage the glutes
(4) Foam Roller Stretch: place ball on upper glutes; extend leg; pull knee to chest
(5) Split Squat Stretch: lift back knee off floor; straighten leg; hands on floor next to lead foot
- Iliopsoas Stretch .
– Ethier/McGill – 2020 – Link to Article .
– do these 2-3x per day to break up sitting
(1) Warming up the Spine: 1:40 mark; Cat-Camel to reduce the friction of the Spine; knees apart; avoid pushing the end of each range; 7-8 cycles ONLY
(2) Stretch Psoas Hip Flexor: 3:20 mark; stand 1-leg forward; raise opposite arm overhead; reach to midline with shoulder back; hold 2 secs; repeat 6x per side
(3) Hip Airplanes: 6:00 mark; watch video; 3 sets x 3 reps each side
(4) Spine Hygiene: 7:40 mark; stand with arms overhead for 10 sec; reach higher and farther back for 10 sec; deeply breathe into upright posture
- Hip Flexor Opener .
1️⃣ 3-Way Hip Flexor Stretch: move your arms and hips into the 3 different directions in the above video. Remember to not arch through the low back, instead, focus on driving the hips forward, tilting the pelvis backwards, and squeezing the glute of the back leg
2️⃣ 3-Way Hip Flexor Stretch with Hip External Rotation: externally rotate the hip (bringing your back foot closer to midline); then perform the movements of the hips and arms in all 3 directions. - 90/90 Hip Mobility .
(1) 90/90 Static Hold: rotate upper body towards back knee
(2) 90/90 Movement: rotate upper body and knees from side to side; place hands on floor behind you if needed
- Hip Flexor Stretch – Reinold – Physio
– Kneeling with Vertical Upper Body and Posterior Pelvic Tilt - Hip Flexor Tightness Assessment, Strengthen, Stretch . [P]Rehab Guys – Physios
(1) Thomas Test: supine on bench; knee to chest to flatten lower back; thigh lifts up = iliopsoas tight; lower leg extends = tight rectus femoris
(2) Static Stretch Rectus Femoris: kneel in split squat position; tuck the pelvis; tighten the core; lean forward
(3) Strengthen to Lengthen Rectus Femoris: supine on bench; knee to chest; tighten the core; kettlebell or band on foot of extended leg; lift knee up
(4) Strengthen to Lengthen Iliopsoas: standing split squat position; hold DB on same side as stretch side - Hip Flexor Stretches – Rectus Femoris & Iliopsoas . [P]REHAB GUYS – PHYSIOS
(1) rectus femoris: split squat with knee on floor; tuck pelvis; activate core & glutes; reach overhead
(2) iliopsoas: one foot on chair; tuck pelvis; activate core & glutes; reach overhead and cross body - Rectus Femoris Stretch – Lying on a Table . [P]Rehab Guys – Physios
– knee to chest; lower back flat on table; stretch leg hanging off side of table; flex knee - Massage & Stretching of Hip Flexors Iliopsoas & Rectus Femoris .
(1) prone resting on forearms: (a) small ball 2″ to side of navel (b) lift back leg (c) move side to side
(2) supine lying on back: (a) small ball; place db on top of ball (b) rock the db side to side (c) can use a weight plate or S-Stick (d) lift leg up and rotate out - How to Fix a Tight Psoas in 30 seconds .
– very deep muscle and therefore hard to massage
(1) Stretch – Psoas Cobra: prone on floor; knees on the wall; (a) resting on forearms; (b) press up on hands (c) rest on forearms; bring one leg forward
(2) Stretch – Kneeling Split Squat: back foot on sofa (a) push forward (b) same side arm overhead (c) arms in front; rotate upper body
(3) Strength – Foot on Chair: lift foot up
(4) Strength – Hip Lunge Slider: backward lunge
(5) Strength – Glutes: supine (a) glute bridge (b) single leg raise (c) single leg raise + single leg bridge
Why is the Psoas Constantly Contracted during Prolonged Periods of Stress? – Healthy Street
ANATOMY
– The are the only muscles that connect your spine to your legs
– They affect your posture and help to stabilise your spine
– Because they are major flexors, weak psoas muscles can cause many of the surrounding muscles to compensate and become overused
– That is why a tight or overstretched psoas muscle could be the cause of many or your aches and pains, including low back and pelvic pain
THE PSOAS AND FIGHT OR FLIGHT RESPONSE
– The psoas muscles support your internal organs and work like hydraulic pumps allowing blood and lymph to be pushed in and out of your cells.
– Your psoas muscles are vital not only to your structural well-being, but also to your psychological well-being because of their connection to your breath.
– Here’s why: there are two tendons for the diaphragm (the Crura) that extend down and connect to the spine alongside where the psoas muscles attach. One of the ligaments (medial arcuate) wraps around the top of each psoas.
– Also, the diaphragm and the psoas muscles are connected through fascia that also connects the other hip muscles.
– These connections between the psoas muscle and the diaphragm literally connect your ability to walk and breathe, and also how you respond to fear and excitement.
– That’s because, when you are startled or under stress, your psoas contracts
– In other words, your psoas has a direct influence on your fight or flight response!
– During prolonged periods of stress, your psoas is constantly contracted. The same contraction occurs when you:
sit for long periods of time
engage in excessive running or walking
sleep in the fetal position
do a lot of sit-ups
GETTING YOUR PSOAS BACK IN BALANCE
Avoid sitting for extended periods
Add support to your car seat
Try Resistance Flexibility exercises
Get a professional massage
Release stress and past traumas
Stretch
HOW TO STRETCH
– Use a foam roller for this passive, relaxing stretch that lengthens your psoas, one of your deep hip flexors.
1. Place the roller perpendicular to your spine and lie with your sacrum (the back of your pelvis) — not your spine — on the roller.
2. Pull your left knee toward your chest, keeping your right heel on the ground. You should feel a stretch on the front of your right hip.
3. To increase the stretch, reach your right arm over your head and open your left knee slightly out to the left.
– Hold for 30 seconds, then switch legs. Repeat as needed
.