In your body, there are a few major muscles that connect your spine to your legs. The psoas is a muscle, which attaches to the vertebrae on your lower spine, then crosses the outer edge of the pubis. It then joins with the iliacus muscle at your inguinal ligament, ending at your femur. The psoas allows you to stand and walk upright. The psoas muscle helps to create the curve in your lower spine, as it pulls your lumbar vertebrae both forward and down. The psoas muscle also helps you walk. With this essential function, when this muscle is tight it can cause a lot of mobility issues. It is good to make sure it is stretched and loose so you stay mobile. Here are some ways to help stretch and strengthen your psoas muscle.
Lunge Stretch : In a carpeted area, drop your left knee down to the carpet beneath you, and extend your left leg away with your toes touching the ground. Place your right leg in front of you with your foot flat, right leg forming a 90 degree angle. Move your left knee backward and down. Keep your shoulders tall and head upright with good posture. Hold the position for 30 seconds, and then switch to the opposite leg. This can be repeated 2 to 3 times per day, and it is helpful to place yourself in front of a mirror to check for good posture.
Frog Stretch : Begin on all fours with your hands under your shoulders and your knees beneath your hips. Move your weight forward onto your hands then slowly, move your knees out to the sides, keeping them in line with your hips. Keep your knees bent and your ankles behind you, with your toes turned out to the sides. Bring your weight on your forearms with your elbows below your shoulders, placing your palms together or on the floor. Alternatively you can reach your hands forward, resting either your chin or forehead on the floor. Lean back into your hips to deepen the pose. Remember to breathe deeply, to relax and release tension. Hold for up to 1 minute when you begin this new movement. Over time you can add seconds until you are able to hold it for 3–5 minutes. To release, place your hands under your shoulders and gently bring your knees toward the center. After releasing, relax onto your belly, in downward-facing dog or child’s pose.
Standing Leg Raise : From a standing position lifting your legs to engage the muscles in your hamstrings, quadriceps and hips. When you do leg lifts, they can allow you to target specific muscles. Externally rotating your legs as you lift them will give your hamstrings and abductors a more intense stretch. When your toes are pointing upward you will target your quadriceps.
Chiropractic Physicians can help diagnose and relieve your lower back pain. If after these stretches you are still in lower back pain, reach out to a chiropractor to make an appointment for a chiropractic check-up. A chiropractic doctor will be able to take an in-depth look at what is going on and potentially make some adjustments for your comfort. Chiropractic Physicians can help diagnose, treat, restore, and strengthen your body through our various massage therapy and chiropractic treatments. Now is the time to put your posture first; with one of our providers in Kent, WA, Burien, WA, Tacoma, WA or Federal Way, WA, today!
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