In our last blog, we introduced the importance of the PSOAS muscles and how strengthening your PSOAS muscles can help treat back pain and improve your posture. Here are some more ways to help stretch and strengthen your psoas muscle.
Squats : While straightforward and commonly understood, there are a lot of ways to do a squat incorrectly. Leaning too far forward during a squat can put stress on your back and quadriceps while also shortening and tightening your iliopsoas. If you are feeling off-balance as you slow down, it could mean your iliopsoas muscles are weak due to overuse or poor form. It is best to start these in front of the mirror with no weight or through the help of a trusted friend or trainer. Until your muscles get the hang of proper form, then you can add weight.
Frankensteins : This is a dynamic stretch known as Frankenstein Stretch or Frankenstein Walk. The Frankenstein stretch works on areas such as hips, quads, hamstrings. In contrast to a traditional static stretches, dynamic stretches involve smooth and steady movement within a natural range of motion in order to warm-up muscles and tendons. The Frankenstein stretch is a walking version of the stationary leg swings stretch. Stand straight and raise your left leg as high as you can and attempt to touch it with your right hand. And switch to the opposite leg and opposite hand. Condime as walking forward a few steps like this. It can feel comfortable to have the arm not touching your toe, backwards.
Russian Twist : The Russian twist is a great way to work on your core and shoulders. This exercise is very popular among athletes as it works on rotational movement. Although it appears like a simple movement, it requires a good amount of strength. Start by sitting on the floor and bring your legs out straight. Slightly lean back, making your torso and legs form a V shape. From this position you should be bracing your abdominals by engaging your core. You want to balance in this position and keep your legs still, twisting your torso from side to side. Move slowly and breathe. This can be counted by number of repetitions or duration of time. Start small and work your way up over time.
Chiropractic Physicians can help diagnose and relieve your neck and 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!
Schedule Your Appointment Today