Stretching Exercises for the Iliopsoas

Whether you're a desk jockey, a jogger, a devotee of dance, or weekend warrior, the powerful muscle that lifts your knee and flexes as you bend can tighten, shorten and cause you grief. The iliopsoas, or psoas muscle, is really two muscles -- the iliacus and the psoas major -- that run from the lower back, across the pelvic bone and into the femur, the top of your thigh. Regular iliopsoas stretching will counter the repetitive activity and hours of sitting that can lead to painful injuries.

  1. On Your Mat

    • A mat class or yoga session will probably include a few effective stretches to open the hips, lengthening the iliopsoas. Warrior 1 is a standing yoga pose that aligns the pelvis, improves posture and safeguards your spine as you lunge, turn the back foot out, square your torso and raise your arms for a strong iliopsoas stretch. Warrior 1 prepares you for the full hip extensions in backbends such as Bridge pose and Upward Facing Bow. These poses help to counter the swayback posture that results from sitting for long periods with hips flexed. Hold each pose for two to three slow, deep breaths, focusing on keeping hips square throughout the stretch.

    On Your Mark

    • The tough iliopsoas is deep within the abdominal muscles so it's easy to ignore -- until it becomes inflamed, strained or torn. Then it's impossible to ignore. Runners and joggers perform a daily repetitive motion that tightens quads and iliopsoas, so daily stretching is a must. "Runner's World" magazine notes that your combined left and right psoas muscles contract as you raise your knee and lengthen when you push off as many as 10,000 times in an hour's run. Keep up the pace with a tabletop stretch, completing two or three reps per session. Sit at the edge of the table with your thighs half-off and use both arms to pull one knee to your torso. Lean back so your lower back is flat on the table, letting the other leg dangle. Hold for 30 seconds, sit up and change sides.

    En Pointe

    • Dancers are especially at risk for strains when hip muscles are tight, and pointe work will shorten the iliopsoas appreciably. Take a tip from "Pointe Magazine" to stretch your psoas, maintain the alignment of your hips, and safeguard full range of movement for tennis, soccer or "Swan Lake." Kneel on one knee in a lunge -- your forward knee is bent at a 90-degree angle and your back is erect, tailbone tucked under. Reach the arm of the kneeling leg up over your head to the opposite side, keeping shoulders squared over your hips to feel the stretch correctly. Hold for 30 seconds or so and then switch sides. A more flexible psoas gives you sharper turns, higher jumps and better balance, whatever your performing art or sport.

    En Garde

    • Fencing is intense exercise for the muscles of your lower body -- and fencing positions will both strengthen and stretch glutes, legs and hip flexors. Take a stand, with or without your mask and épée, to relax and lengthen your iliopsoas. Stand with feet a stride-length apart, toes pointing forward. Tuck your pelvis under, engage your abs and push your waist slightly back to feel the stretch in the hip of the back leg. Hold for 30 seconds, switch sides and repeat, and continue with at least five reps on each side. This is a simple, do-anywhere stretch you can do two or more times a day if your psoas muscles are really tight. Iliopsoas exercises should help to protect you from injury, but if you experience pain in your hips, check with your doctor before beginning stretches.