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PSOAS Stretches

How to Release Your Hip Flexors

When it comes to everyday comfort and mobility, having tight hip flexors can lead to a wide range of mobility issues, and a great deal of pain and discomfort in the process.

Your hip flexors are located near the upper part of the thighs. They are a group of muscles that enable people to bend at the hips and lift their knees up towards the chest. The tighter your hip flexors are, the less mobility you will have. This is where it pays to understand the importance of the PSOAS muscle.

Your PSOAS (pronounced so-az) is located within the body’s pelvic region and is often thought to be a part of the hip flexors. This muscle plays a key role in general hip and pelvic mobility, which is why we need to know how to look after it, and stretch it efficiently.

Here are several PSOAS stretches to help you release your hip flexors.

Standing Stance Pelvic Tilts

The first PSOAS stretch we have for you today is one of the easiest to perform and can be done virtually anywhere. Ideal for opening up the pelvis and really freeing up your hip flexors, here’s what to do:

  • Stand up straight with your back straight, head up, and shoulders pulled back.
  • Next, slowly push your pelvis back and under, making sure to continue standing up straight.
  • Hold this position for 10 – 20 seconds until the stretch becomes too much.
  • Release, and repeat for a further 9 times, performing 10 reps in total.

Standing Quad Stretches

If you’re really looking to open up the hips and stretch your quads out in the process, standing quad stretches are perfect.  Here’s what to do:

  • Begin by standing up straight with your feet shoulder width apart.
  • Now, bracing the core and keeping your head up straight, bend your left knee and lift your left foot behind you until you can firmly grab your toes with your left hand. If you are unsteady on your feet, use a wall or a chair to steady yourself.
  • Really focus on pushing against your hand until you can feel the stretch in your quad and pelvis.
  • Let go of your leg and carefully repeat with the other leg.

Walking Lunges

Walking lunges aren’t just fantastic exercises for people looking to train and strengthen muscles in their legs, they’re also ideal for hitting your PSOAS and releasing the hip flexors.

Here’s a look at how to perform simple walking lunges:

  • Begin by standing up straight on a flat surface, arms down at your sides, and feet shoulder width apart.
  • With your chest up, pull your shoulders back, brace your core and take a step forward using your right foot until your right knee is parallel to the floor, and forms a roughly 90-degree angle. Your foot should be planted firmly flat on the ground.
  • Bend your left leg so that your knee grazes the ground, and you are stood on your tiptoes.
  • Hold for a second and focus on really feeling a stretch in the hips.
  • Now bring your left leg forwards so that it is in a standing position.
  • Now repeat the lunge again, but this time with alternate legs so that your left leg goes forwards and your right knee grazes the ground.
  • Repeat for as many reps as requiring, making sure to perform the same amount of lunges per leg.