How to Get a Tight Psoas and Improve Flexibility

Introduction

The psoas is a deep core muscle located in the lower back and abdomen. It works to flex the hip, meaning it brings your knee up towards your chest. When the psoas is tight, it can cause pain and discomfort in the lower back or hips. It can also lead to poor posture and decreased mobility. In this article, we’ll explore how to get a tight psoas and improve flexibility.

Increase Flexibility

The first step in getting a tight psoas is to increase flexibility. This can be done through stretching, foam rolling, and other exercises.

Stretching the Psoas

To stretch the psoas, lie on your back with one leg bent and the other straight. Place your hands behind your head and bring your bent knee up toward your chest. Hold this position for 30 seconds and then switch legs. Repeat this stretch several times each day.

Foam Rolling

Foam rolling is another great way to increase flexibility in the psoas. Lie on your back with a foam roller placed under your lower back. Slowly roll up and down the length of your spine, spending extra time on any areas that feel particularly tight. This will help to loosen up the psoas and increase your range of motion.

Strengthen Core Muscles

In addition to increasing flexibility, it’s important to strengthen the muscles around the psoas. Strong abdominal, gluteal, and hip flexor muscles can support the psoas and reduce strain on the muscle.

Abdominal Muscles

There are several exercises you can do to strengthen your abdominal muscles. Planks, crunches, and side planks are all good options. Aim to do at least three sets of 10-15 repetitions each day.

Glutes

Strong glutes can help to support the psoas and reduce strain on the muscle. Glute bridges, squats, and lunges are all excellent exercises for strengthening the glutes. Aim to do three sets of 10-15 reps each day.

Hip Flexors

The hip flexors work closely with the psoas, so it’s important to keep them strong. Exercises like leg lifts and donkey kicks can help to strengthen the hip flexors. Aim to do three sets of 10-15 reps each day.

Improve Posture

Poor posture can put additional strain on the psoas and make it more prone to tightening. To improve posture, try doing wall sits. Stand with your back against a wall and slowly lower yourself into a sitting position. Hold this position for 30 seconds and then stand back up. Repeat this exercise several times each day.

Practice Yoga

Yoga is a great way to both increase flexibility and strengthen the muscles around the psoas. The locust pose is an excellent option for targeting the psoas. To do the locust pose, lie on your stomach and lift your legs and arms off the ground. Hold this position for 30 seconds and then relax. Repeat this pose several times each day.

Change Diet

Making changes to your diet can also help to reduce inflammation in the body and decrease tension in the psoas. Eating anti-inflammatory foods like salmon, spinach, and blueberries can help to reduce inflammation and promote healing.

Massage Therapy

Regular massage therapy can also help to reduce tension in the psoas. Massage therapists can use specific techniques to target the psoas and release any built-up tension. Regular massage sessions can help to reduce pain and improve flexibility.

Conclusion

Getting a tight psoas can be achieved by following these 8 steps: increasing flexibility, strengthening core muscles, improving posture, practicing yoga, changing diet, and getting regular massage therapy. By taking these steps, you can reduce pain, improve mobility, and enjoy better overall health.