Exercise 5: Stretching the Psoas

Purpose: Stretch the deep hip flexor muscles (psoas), which hold much tension related to the stress response.

Illustration

Low lunge position, back knee on ground, hips pressing forward

Instructions

1. Begin in a kneeling position on the floor.
2. Step your right foot forward into a lunge position.
3. Lower your left knee to the ground (use a folded towel or cushion for comfort).
4. Keep your right knee directly above or behind your right ankle.
5. Place your hands on your right thigh for support.
6. Keep your torso upright and gently press your hips forward and down.
7. You should feel a stretch in the front of your left hip and possibly into the thigh.
8. For a deeper stretch, reach your left arm up and over to the right, creating a side bend.
9. Hold for 30-60 seconds, breathing into the stretch.
10. Repeat on the other side.

Duration: Approximately 2-3 minutes total.

Sensations to notice: Deep stretch in the front of the hip (hip flexor/psoas area), possible stretch into the lower abdomen, sense of opening in the pelvis.

The Psoas Is Deep

You may not feel this stretch as intensely as other stretches because the psoas is a deep muscle. That does not mean nothing is happening. Focus on the area and breathe.

Alternative: Standing Lunge

If kneeling is uncomfortable for your knees, you can do this stretch in a standing lunge position. Step forward with your right foot, keeping both feet pointing forward. Bend your right knee while keeping your left leg straight behind you with the heel lifted. Press your hips forward to feel the stretch in your left hip flexor.

Modifications

Kneeling Support

Extra padding: Use a thick folded blanket, yoga mat, or cushion under the back knee. Some people use a firm pillow or even a folded towel inside a pillowcase for extra cushioning.

Hand support: Place yoga blocks or books under your hands for support rather than placing hands on your thigh. This takes weight off the front leg and makes the position more stable.

Wall-assisted: Perform the kneeling lunge with your back to a wall, placing your back foot flat against the wall. This provides feedback and support.

Couch stretch: Kneel facing away from a couch or bed. Place one shin and foot on the couch/bed with your back to it, and step the other foot forward into a lunge.

Standing Variations

Standing lunge: Stand in a split stance with one foot forward, both feet pointing ahead. Bend your front knee and keep your back leg straight with heel lifted. Gently press your hips forward. Hold onto a wall or chair for balance. This completely eliminates kneeling.

Reduced intensity: Don't press your hips as far forward. Even a subtle forward shift will stretch the psoas. Deeper is not better if it causes discomfort.

Lying Down

Bed edge stretch: Lie on your back at the edge of a bed. Hug one knee to your chest while allowing the other leg to hang off the edge of the bed, weighted by gravity. This creates a hip flexor stretch without kneeling or standing.

Minimal effort option: This is the gentlest variation and ideal for those with significant mobility limitations.

Medical Considerations

Hip replacement or hip issues: Consult with your medical provider before doing deep hip stretches. You may need to skip this exercise or use the gentlest lying variation.

Knee pain or injury: Use the standing or lying variations exclusively. Kneeling variations may not be appropriate.

Lower back issues: Keep your torso more upright and don't arch your back. The side-bend arm reach can be omitted.

Pregnancy: This stretch can be beneficial during pregnancy but be mindful of balance. Use the standing lunge version with wall support, and don't overstretch. Stop if you feel any pelvic discomfort.

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