Psoas Stretch: 3-Step Stretch for Lower Back Pain

hi it says dr. Brad Holden from
healthfirst spine and wellness helping
you take control of your health by
optimizing the core four which are the
spine mind food and move today’s topics
to me the psoas muscle we’re going to
talk about what the psoas muscle is
where it’s located what it does and the
most effective stretch I found to
actually elongate that chronically tight
so as muscle so the psoas muscle is an
Psoas Muscle
interesting muscle because it actually
attaches to the lower lumbar vertebra
here and then attaches onto the femur
and its primary action is to flex the
hip or bring the hip up so it’s a
primary hip flexor a lot of the
traffic’s that we work with have a lot
really tight hip flexor issues as well
as people that sit a lot have really
tight hip flexor issues so we’re going
to demonstrate today how to stretch that
muscle it’s one of the more nuanced
muscles to stretch there’s three
different parts we’re gonna focus to do
it correctly and Nicole here is going to
help us do that so Nicole let’s come on
Stretch
we’re going to set up the stretch that
left so as muscle so we’re going to put
that left knee down we’ll extend that
right foot out in front and the first
part of an effective so a stretch is
going to be getting some posterior
pelvic tilt into the pelvis so go ahead
and flatten your lower back tilt the
hips forward yep we’re going up sit
direction there you go just like that
right there we’re gonna engage that
glute muscle now so it’s important to
tighten up that glute muscle on the same
side we’re stretching because of a law
called reciprocal inhibition which means
if we can tract one muscle on the side
of the joint the opposite muscle in this
case this so has our hip flexor is gonna
automatically be relaxed and be shut off
so you want to make sure you keep that
glute engaged throughout the stretch
once we get the tilt which is step
number one we want to in glute engage
the glute which is step number two now
we’re gonna drive that hip forward and
about a 45 degree angle keeping that
glute contracted and we’re going to feel
stretching along the front of that hip
okay that in itself is an excellent
stretch for the so ass but we’re not
going to stop there we’re gonna put some
icing on the cake if you will so now
we’re going to take this hour
here and we’re gonna go straight over
this way to flex the lumbar spine away
from that so as and now we’re gonna feel
that muscle deep in the abdominal wall
here all the way down to the front of
the hip we want to hold that stretch
what 20 to 30 seconds three to five
times and we’re gonna go and do both
sides of that okay is a stretch you can
do every single day if you want to okay
so that is going to address the psoas
muscle there today we appreciate your
watching if you like this you want to
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