-Samual Johnson (English poet, writer and critic, 1709-1784)
The Iliopsoas muscles are the major flexors of the hip. The Ilioopsoas run from the inside of your lower back down to the front of your upper leg. These are the muscles used when you pull your knees up.
Unfortunetly this important muscle group is also a major contributor to lower back pain and to poor posture. This Iliopsoas disfunction is frequently due to muscle tightness. Picture what position the iliopsoas is in while someone spends eight hours at a desk or a tractor seat. Then that person goes home and sits down to eat. Then they watch a two-hour movie with their wife and family. Then they spend a couple of hours on the computer taking care of bills, e-mailing family and friends and maybe a couple minutes of solitaire. The end result is that the person just spent the majority of the day with their iliopsoas held in a shortened position. If preventative stretching does not occur, over time the iliopsoas will tend to stay shortened. The end result is a constant pull on the inside of the lumbar spine which causes poor spinal posture and LBP.
How can you tell if your iliopsoas muscles are tight? Try the Thomas test.
The Thomas test is performed by lying on your back and pulling one knee up toward your chest. Does the other leg remain flat on the table or does it pop up and try to follow the first leg? If the second leg doesn't remain on the table then your iliopsoas muscles are too tight.
Can anything be done to remedy this situation? As you can see in the image below, a simple stretching excercise is all that is required to loosen up those hypertensive muscles!
Just kidding! Although this above method might work most people can achieve the desired results through much less traumatic methods.
Hip Flexor Stretch (Iliopsoas)
To Begin the Stretch:
Take a wide stance and place one knee on the ground.
Keep your back straight and your arm by your side.
To Stretch:
Lean forward keeping your back straight with the knee on the ground.
Place your hand on the ground to keep your balance, if needed.
Keep your head up and look straight ahead.
Do not let the bent knee go past your foot.
Photo notes:
Left view: Notice how her back is straight and in line with her leg on the ground. The knee on forward leg stays positioned over ankle.
Right view: Notice how her back is straight and in line with her leg on the ground. Notice her knee that is bent is not in front of her foot.
Front view: Notice her head is up and she is looking forward.
