Stretching for Good Posture - The Psoas Muscle
This is a stretch for the deep psoas muscle that when tight compresses the lumber spine, tilts the pelvis and can contribute to sciatica and lumber pain.
In horse riders if this muscle is tight it prevents the rider being able to stretch the leg back and keep the heel in alignment with the shoulder. It also causes anterior tilt which is a sway back and if it one muscle is tighter than the other, can cause one hip to be higher than the other and the toe pointing more outward.
The psoas (major on the right) is a very strong and powerful muscle. It helps the body bend towards the ground and sideways, and is the prime mover for lifting the leg up when walking.
Tightness Test
Wearing loose fitting clothing lie on the floor and bring one leg up to your chest. Keep your head on the floor. If the psoas muscle is tight on the opposite leg, the back of the thigh will lift off the floor. Repeat for the other leg.
Caution - with all stretches do not create pain.
Psoas Stretch
- Sit on the edge of a table where your feet will not touch the ground. You may like to put something on it such as a folded blanket for comfort.
- Gently roll back bringing one leg up to your chest (with head still on the table).
- The hanging leg is doing the stretch and should not be touching the table.
- Allow the leg to stretch down to the ground, but keep your body straight. You could add ankle weights to help the stretch.
- Hold the position for 30 seconds then repeat with the opposite leg.
- Repeat 2 more times holding the position for up to a minute or longer if comfortable.
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