Best stretch for psoas release and tension release

Best stretch for psoas release and tension release

The psoas is a large, strong muscle that runs from the lower back to the femur (thigh bone). It is common for the psoas to be tight, but a simple stretch can release the tension.

The psoas muscle supports the spine and helps pull the leg to the body when walking or running. If a person sits for a long time or does not stretch properly, the muscle can become tight and cause pain in the lower back, hips and legs. Yoga poses, kneeling stretches, and standing stretches are all effective ways to stretch the psoas and relieve tension. Read on to learn more about psoas stretches, yoga poses, psoas pain prevention, and more.

The psoas stretches

The following stretches can help relax the psoas muscle:

Lunge Stretch: Start in a lunge position with your front knee over your ankle and your back leg in line with your hips. Place your back knee on the floor and focus on opening your chest, leaning back slightly. The person should feel a stretch in the front hip.

Table Stretch: Begin by lying on your back on a stable table or bench and swing one leg over the edge. The weight of the leg stretches the psoas. If the person does not feel the stretch, try pulling one knee to the chest.

Frog Stretch: Kneel on the floor and gently bend forward, pushing the weight into your forearms. Point your fingers out to the sides.

Standing Pelvic Tilt: Stand straight with your shoulders back and your chest up. Push the pelvis back and down. Hold this position for a few seconds and release.

Floor Bridge: Lie on your back with your feet on the floor and your knees bent. Gently work your core and glutes to lift your pelvis. Hold the position, lower and repeat.

psoas yoga poses

Several yoga poses can help stretch and relax the psoas, including:

Boat Pose: Sit with your knees bent and your feet flat on the floor. Work your core and lean back, keeping your back straight and your feet off the ground. Straighten your legs into a V shape with your spine. Stretch your arms forward while keeping your spine straight. If it’s too difficult, keep your feet on the ground.

Pyramid Pose: This deep forward bend begins in a standing position. Step one foot forward and cross your arms behind your back. Rock your hips and bend your upper body toward the front of your thigh.
Person doing tree pose.

Tree Pose: While standing, shift your weight to one leg. Move the foot of the other leg to the inner thigh. Extend your arms above your head or join your palms at chest level.

What causes psoas pain and tension?

Psoas pain can be very uncomfortable and restrict movement. If a person spends a lot of time sitting, the psoas can shorten and tighten. It can also shorten if a person sleeps on their side. Also, the psoas can contract due to overuse and excessive or strenuous exercise. If the muscle is injured, a condition called psoas syndrome can develop. This often happens to athletes such as runners, dancers and high jumpers.

Prevent psoas pain

There are several things a person can do to prevent psoas pain and tension, including:

stretch regularly
avoid sitting for long periods of time
exercise regularly
maintain the muscles of the hips, buttocks and lower back
warm up thoroughly before exercising
rest and recovery after strenuous physical activity

When to contact a doctor

If a person experiences lower back pain, they should see a doctor. In addition to psoas problems, several other conditions can cause lower back pain, and some of them require medical treatment. For example, a person may have a herniated disc, arthritis of the hip joint, or iliopsoas bursitis, which is inflammation of the bursa located in the hip joint. If left untreated, these conditions can lead to complications. In rare cases, a person may also develop a collection of pus that forms in the psoas muscle. Although very rare, it is a possible complication that underscores the importance of prompt medical attention for lower back pain.


The psoas is a large muscle that connects the lower spine to the leg. It is responsible for the movement and stabilization functions of the hip and pelvis. Psoas pain can occur if the muscle shortens or tightens due to inactivity or other health problems, leading to lower back and leg pain. However, stretching and yoga poses can help lengthen and relax the muscle. Regular exercise, stretching, and proper warm-up techniques can also prevent future psoas pain. If a person has lower back pain, they should contact a doctor to rule out other causes of their symptoms.

* Presse Santé strives to convey knowledge about health in a language accessible to all. IN NO CIRCUMSTANCES can the information provided replace the advice of a medical professional.
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