Lay flat on your back with your legs extended above your waistline and have a partner forcefully push your feet forward. Hold the lunge for thirty seconds and complete 3 to 5 repetitions on each side. Kneel on one knee with your frontal-most leg at a 90-degree angle, tuck in your pelvis and gently lunge forward while keeping your back straight. Hold for 30 to 60 seconds and repeat three repetitions on each side. Grab one knee and pull it to your chest, let the other leg hang freely from the surface and then lean back until your lower back is flat on the surface. Perch yourself on a high and sturdy surface such as a table, and allow your thighs to rest half-way off it. Perform eight to twelve repetitions on each leg. With your back firmly flat against the floor, lift your leg above the ground and hold for five seconds. While lying flat on your back, extend your legs in front of you and place your hands underneath your bottom.
It is very important to exercise the psoas major to ensure it is maintained well and kept healthy.īelow are 8 great exercises and stretches which you can perform right at home. Here is a bit more details on the psoas syndrome, bursitis, & tendonitis: The good news, though, is psoas syndrome can easily be treated with careful exercise. When the psoas muscle is injured with a tear, stretch or rupture, this causes a variety of aches and pains. When psoas syndrome manifests as lower back pain, for example, it might not be recognized as the cause of the pain. Perform better in sports and while performing routine, daily activitiesĪ weak, tight psoas major muscle group causes problems such as swayback, knee pain, and sacroiliac joint pain.īecause these sorts of problems are relatively common, and potentially caused by other things, psoas syndrome is often misdiagnosed.Maintain a healthy posture and strong lower back.Taking good care of this deep-seated core muscle is very important in maintaining a strong, pain-free body.Ī strong psoas major muscle group allows you to: Psoas syndrome is a problem relating to an imbalance of muscle function.Ī weak psoas muscle can be the cause of many aches and pains in other parts of the body.īecause when your psoas muscles are weak, it causes the other muscles around it to work harder to compensate for this weakness. This leads to overuse of these muscles, causing pain in areas such as the lower back, neck, and pelvis, or difficulty in standing fully erect without pain radiating down one or both legs. Here is a nice little video that will help you understand what it is, its origin, insertion, action and innervation. The psoas major muscles attach from the vertebrae, through the pelvis and then attach to the femurs, which means they are the only muscles in the human body which connect your spinal column to your legs. Your psoas major muscles join your upper and lower body together and help stabilize your spine, which is why it is the single most important structural muscle in the human body and is vital in controlling the body’s major movements. In fact, without the psoas major muscle group, you wouldn’t even be able to stand up. Whether you’re running, cycling, dancing or just sitting at your computer, your psoas muscles play a vital role in how you accomplish the task.
The psoas major muscle group is perhaps one of the most important muscles in your body, and it is used in almost every physical activity you do. What Is Psoas Major Muscle Group and What Is Its Function? (if you like this infographic, please share it on your blog with an attribution to happy stretching!)
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