What is the psoas?
The psoas is one of the main muscles in the human body. Elongated in shape, it connects the legs (from the femur) to the spine (it starts from the thoracic vertebra). It also surrounds a significant part of the femoral nerve. It contributes to structural balance and controls our posture and stability. It performs different actions at several joints.
Main muscle of hip flexion, it allows external or lateral rotation, tilting the bust in other words bringing the pelvis back, moving the back and lifting the thigh. In other words, it is the muscle for walking, movement and fluidity of the body. Mourad Bendjelloul, sports coach in Paris, also speaks of him as "the muscle of footballers". Problem: sensitive and fragile, it can easily tense up and cause pain (low back pain, groin pain, etc.). It is therefore necessary to stretch it well to avoid them. How? 'Or' What ? Answer with this expert.
Why stretch the psoas?
The sports coach is categorical: "iIt is essential to stretch regardless of the physical activity practiced ". Still, he says, it's best to wait 48 hours after a workout to stretch. And for good reason, stretching may accentuate the small lesions created by the workout. When it comes to the psoas, there are several ways to stretch it.
How to stretch the psoas to relieve pain?
Exercise n ° 1
For the first exercise, the professional suggests between 30 seconds and 1 minute of stretching for each leg. Standing, catch the tip of your foot back with your hand so that it touches your buttock. Bring the knee back. If you have a lack of balance, you can stand at a sturdy table or bar. Keeping the bust straightened maximizes the tension on the psoas, which is why it is imperative to ensure that the bust is kept straight. Stretching your arm upward can complement this psoas stretch. Remember to breathe well during this exercise.
This exercise can also be done on the knee.
Exercise n ° 2
Ditto for exercise number 2, the sports coach recommends between 30 seconds and 1 minute of stretching for each leg. On your knees, placing one knee on the ground, you bend the other leg at 90 ° C and support your entire weight on your front leg. Here too, it is imperative to keep your back and bust straight. Stretching your arm upward can complement this psoas stretch. Remember to breathe well during this exercise.
Exercise n ° 3
Last but not least, for exercise number 3, Mourad Bendjelloul recommends between 30 seconds and 1 minute of stretching for each leg. Lying on the floor, bring one bent leg to the bust. Relax as much as possible and breathe slowly. This position can also be practiced lying on a bed. In yoga, she is called Pavanamuktasana. Speaking of yoga, the professional advises him in general to stretch his psoas well and thus avoid or relieve back pain.
⋙ Discover the yoga postures that relieve back pain!
thanks to Mourad Bendjelloul, sports coach in Paris !
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