Top 3 Psoas Stretches - Loosens Tight Hip Flexors

Here are 3 of the BEST psoas stretches to help loosen those tight hip flexors. Excessive sitting can lead to TIGHT hips for even the most active athletes. Do these 3 stretches regularly for healthier hips and to undo some of the damage sitting causes our body.

Why Stretching Won't Make You Flexible - FREE report

Do THESE Top 3 Psoas Hip Flexor Stretches to UNLOCK and Loosens Tight Hip Flexors. In just minutes per day you can start to positively impact the center of your body where most people get very tight and weak from increased sitting.

Your hips are the bridge between your upper body and lower body. They are at the center of your body's movement and directly affect your ability to drop down into squat position.

Sitting within the well of your hip and lower spine is the psoas major muscle, one of the two muscles that makes up the iliopsoas.

It’s often called the "mighty" psoas (pronounced so-az) for the many important functions it plays in the movement of your body.

The psoas is the only muscle in the human body connecting the upper body to the lower body.

The muscle attaches to the vertebrae of the lower spine, moves through the pelvis and connects to a tendon at the top of the femur. It also attaches to the diaphragm, so it’s connected to your breathing, and upon it sits all the major organs.

A functioning psoas muscle creates a neutral pelvic alignment, stabilizes the hips, supports the lower spine and abdomen, supports the organs in the pelvic and abdominal cavity and gives you greater mobility and core strength.

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[kanakaoiwi]

David goggings brought me here too..my wife has be suffering adrenal fatigue and spinal compression for years..endless medications...watched the Joe Rogan podcast with David goggings and possibly found the diagnosis for my wife's ailments after years of seeing different doctor's

[AERNIGH]

I've been dealing with tight psoas(right side) over the years, because of extremely long hours of sitting through work, and very bad/lazy posture during PC gaming (Mostly gaming destroyed it, without realization till it was too late). I tried few of the exercises before but I didn't find enough relief/satisfaction, there was always a tightness in my back and a little around hip-femur section. Today I randomly browsed youtube and landed on this video, and thought of trying this 1st method, using a flatbed. And it worked!!! I got instant relief from tightness on right side. Tighten the glutes when pushing forward, that is the key to this stretch. Right after doing this I felt relieved, and strength restored on the right side (You gotta keep stretching it regularly, but it was very effective for me compared to other exercises). I could feel the body weight now balanced on both the legs, instead of only on left(Right side was tight). Thomas test helped me identify the right muscle. Some of the bad symptoms I've faced and might help others.:

(Right psoas was tight for me) My sitting posture was weak, could not sit up straight, leaning towards left in a way. When standing, my load shifted on left leg, because right felt shorter. The tightness in back kind of pushed the right leg forward, or rather right hip. This also increased load on my right knee. My right stride wasn't perfect too, because of tightness. If you try roundhouse kicks, the right kick really can't stretch, feels more restricted and locked. When lying flat on bed, your right(if it is tight) portion of back will be slightly lifted up than left, so there is a gap on right .. and your left back is completely flat while right is arched. If you try glute bridges with tight psoas, most of the heavy lifting for me was done by the left glute and back, and for right it pressured on the knee, it felt really bad.

[spartacus]

Great stretch young man, I tried the first and had an immediate release!Thank you!

[w.]

Great teacher am getting physio at the moment for painful hips and that is one problem a tight psoas. ...the stretch showed me was laying on the side of a bed letting that leg hang off the side with the other knee bent towards the chest.

[ferrarriohh]

I have been experiencing excruciating pain from sitting all day at work, and then trying to run 2-3 days a week with my dog & doing Big4 in the gym sometimes. No clue what it was at first, found this video & its all really apparent now. Criticalbench is legit!

[myrnaritten]

I really like the stretches you demonstrate. As an LMT, I do quite a bit of psoas/iliacus releases. I also like to give my clients stretches they can do at home between sessions and I like to refer people to videos they can watch of the stretches I show them. I will be referring them to yours, as many have a foam roller and the other stretches are easy enough for those who are less flexible. Thank you!

[bikinggal]

I would like to add something to your first stretch. Because your quads are a a postural muscle, unless you are laying down they are never fully relaxed, so to increase the stretch is you lay fully face down on the bench and only use the non addressed leg for balance your quads/deep hip flexors are non contracted. I then loop a yoga strap or belt around my ankle bring it over my shoulder and gently pull. Quad will take some time to release...but once you feel it release you can pull more and really stretch deeply. I have used this stretch and give it to my clients all the time! Great video btw.

[martyschumacher]

Thanks for these tips. This helps a lot to support my back and relax my hips.

[turboleggy]

1rst hands down best stretch I've found so far. Gosh it hurts. Been doing the 3rd one (Samson stretch) for a while but harder to keep the pelvis neutral in that position and get a good stretch.

[nancyheymer]

Very Helpful, I am 70 years old and I can do this. I plan to do it everyday

[bbbell]

hi susanna Reid. have you used a tennis ball on the areas to release any knots first?
try resting the hamstring on a ball while sitting upright in a chair. move ball to different areas to locate tender spots. after that place ball under affected glute. shift around on ball to locate tender areas and hold for 10/20 secs.
if you have knots and release them it will make the area looser.
you may also have other affected areas in the chain. good luck

[coachtinab]

Thank you so much, tried the first stretch and it immediately relieved the pain and tightness I was having in my left leg. Much gratitude 🙏

[natashafranko]

Thank you very much that was really helpful .

[nancyheymer]

Helpful, I am 70 years old and I can do

[Bushcraft-xzxd]

Great exercises for Psoas stretching. There is a lot of misinformation on YouTube with basic Anatomical knowledge lacking on this subject. To stretch the Psoas or any muscle you must do the opposite of its contraction function period! Rolling a softball over your stomach or groin area will do sweet FA to help lower back Psoas pain, it’s too deep inside behind organs, guts and Abs.

[farahsiddiqui]

Please talk about ball of foot pain and recommend exercises for it. Thanks

[BenchSandwich]

Nice. I’m gonna give these a try today.

[jkou]

Thank you for this video, it’s very helpful.

[Doriesep]

Starts at 1:11--or are there people who desired to stretch their psoas without knowing what a psoas is?

[gladysmaroue]

It's good for your ankles and your gastroceneis too the first stretch