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Flexes the hip.

It also slightly helps with external rotation of the hip, sometimes aids in hip abduction.

Assists in flexion of the lumbar spine when the body is tilted forward (Fig.15a).

Start: M. Psoas Major: bodies of the XII thoracic and I - IV lumbar vertebrae, Processus costarus I - V lumbar vertebrae. M. iliacus: Fossa iliaca. Spina lliaca anterior inferior

Attachment: Trochanter minor

Innervation: spinal nerves L1 - L4 - rr. lumbar plexus musculares

Fig.15a. Iliopsoas muscle - m. iliopsoas

Diagnostics: In a supine patient, the muscle-tendon junction and fibers of the iliac muscle can be examined by applying pressure to the lateral wall of the femoral triangle. Pain from TK in this area is usually reflected in the lower back, in the anteromedial surface of the thigh and groin. In order not to squeeze the femoral nerve passing along the medial surface of this muscle during palpation, it is necessary to slightly abduct the thigh. To search for TK in the second possible location, the inner side of the iliac crest is examined. The patient should relax the abdominal muscles.

The researcher's fingers reach the inner surface of the iliac crest and move, starting from the anterior iliac spine along the crest across the muscle fibers.The pain from the TK of this localization is reflected mainly in the lower back and in the sacroiliac region.

Indirect palpation of the psoas muscle through the abdominal wall during etching is quite effective. The fingertips are located on the abdominal wall along the lateral edge of the rectus abdominis muscle, approximately at the level of the navel. The pressure is dorsomedial.

In the presence of active TK, a small effort is required to elicit a painful response. The pain is reflected mainly in the lower back. Usually, muscle tension can only be felt in patients with a thin anterior abdominal wall. If TK is detected in one of the iliopsoas muscles, it is necessary to examine the contralateral muscle, since they work together.

Fig. 15b, p. Reflected pain

(Fig. 15b, c). Projected in a vertical pattern ipsilaterally along the lumbar spine. It extends down to the sacroiliac region. Often, the reflected pain is localized in the upper part of the anteromedial surface of the thigh on the same side.

On palpation of the TK of the abdominal iliopsoas muscle, the pain is reflected mainly in the back. On palpation of the TK at the point of attachment of the muscle to the lesser trochanter, the pain is reflected both in the back and in the thigh.

R.G. Esin, O.R. Esin, G. D. Akhmadeeva, G.V. Salikhova

The iliopsoas muscle is a tissue belonging to the pelvic muscles. It is formed during the connection of the bundles of the large psoas and small iliac muscles. From the pelvic cavity it passes through the muscle lacuna and, heading downward, passes along the front surface of the hip joint. Attached by tendons to the lesser trochanter of the femur.

Main functions

The iliopsoas muscle is the main system of flexion of the trunk and anchorage of the muscles of the thigh in the lumbar region. With the tension of the legs, the iliopsoas muscles contract, and the body flexes in the hip towards the front. In the relaxed state of the legs, muscle contraction leads to the pulling of the knees to the chest, flexion of the hip joints occurs.

The iliopsoas muscle supports the body in an upright position and participates in the process of walking, running and coordinating movement in general.

What is iliopsoas syndrome

Syndrome of the iliopsoas muscle refers to muscle-tonic manifestations. It is caused by direct injury or caused by the occurrence of vertebrogenic syndrome. Iliomuscular syndrome occurs in about 30-40% of cases in patients with hip disease.

Frequent factors of nerve damage are spontaneous hematomas of the space behind the abdominal cavity. The occurrence of hematomas occurs as a result of various injuries and congenital blood clotting diseases. Rarely, the appearance of a tumor.

Lesions of the femoral nerve in the area of ​​the psoas muscle lead to the development of femoral neuralgia syndrome, which provokes disturbances in the functioning of the sensory, motor and autonomic systems. If the sensory or motor function of the femoral nerve is impaired, the risk of pathology develops.

With movement disorders, the presence of minor injuries of the lumbar and quadriceps muscles is observed. There is a weakness in the function of flexion and extension of the hip in the hip joint, it is difficult to transfer the body from a lying position to a sitting position. The main load on these actions is performed by the lumbar muscles.

If a spasm occurs, the iliac and psoas muscles do not provide adequate knee flexion, making walking, running and playing sports much more difficult. A person's gait becomes uneven with a strong lunge of the lower leg and support on the entire foot at once.

Spasm

A spasm is an involuntary muscle contraction or spasm accompanied by severe pain. In other words, a spasm is a reaction to pain. There is a spasm of striated and smooth muscles. In the first case, skeletal muscles are affected. With a spasm of smooth muscles, the work of internal organs is disrupted.

The femoral nerve, passing between the large lumbar and iliac muscle systems, attaches to their connective sheath. Any excessive stress increases the frequency and strength of their contraction, causing spasm and damage to the femoral nerve. Deeply located tissues are affected, which complicates the correct determination of the causes.

If pain appears along the spine along the lower back, then the point of tension or spasm is located at the top of the back. Pain sensations are present on the side of the affected muscle, in a standing position the pain is stronger, lying down practically disappears with the knees pressed to the chest. With severe pain in the intestines or in the front of the thigh in the upper part of it, tension points are located in the lower part of the iliac muscular system.

You can relieve the spasm:

• by means of exposure to acupuncture;
• light pressure with your fingers;
• using bath procedures;
• applying a compress;
• with the help of medicines;
• use a muscle stretching system.

Stretching the iliopsoas muscle relieves spasm and relieves the patient's condition. This procedure relaxes and restores muscle tone, blood circulation and has a beneficial effect on the overall physical and psychological well-being.

Muscle spasm in this section contributes to excessive extension of the spine in the lower back when doing exercises while standing. If the abdominal muscles are weakened, this is more pronounced. Standing exercises are performed slowly, taking into account the rules and recommendations.

1. Do not use excessive force when stretching to avoid spasm.
2. You need to breathe in compliance with a uniform inhalation and exhalation.
3. When doing exercises while standing, the knee of the supporting leg should not go beyond the visible border of the big toes.

Exercise 1

It is better to perform the exercise while lying with your back on a table or bed. Lying on your back, the thigh is retracted towards the discomfort experienced, the lower leg hangs down freely. Bend a healthy limb at the hip, press the lumbar region tightly to the surface of the table or bed. To fix the position of the body, we count to ourselves to 20.

Exercise 2

Lie on the floor, face down. Hands at chest level. Lean on them, bending the torso in the upper part of it, the neck and head are raised as much as possible upward. Fixation for 20-30 breaths. The head slowly lowers, the torso relaxes, dropping into the arms.

Exercise # 3

Lie with your back on the floor. Place your hands under your buttocks. The spine is firmly pressed to the floor. In this position, lift your legs slightly bent at the knees not high from the floor, slowly return to their original position. Repeat the movements 8-10 times.

The square muscle of the lower back is a paired postural muscle that is responsible for lateral stability and tilt of the spine and chest, lifting the hip, and can also participate in the exhalation process. It begins at the iliac crest and is attached to the XII rib and the transverse processes of the lumbar vertebrae I – IV. Roughly speaking, it connects the lower ribs and the pelvis. This muscle is often the source of pain in the lower back. If the gluteal muscles are weakened, the quadratus lumbar muscle partially takes over their function of stabilizing the pelvis and, accordingly, is subjected to unintended overstrain. ...

Overstrain of the square muscle of the lower back: the most common causes

The causes of back pain, namely in its lower part (lower back), can be:

protrusion or hernia of the vertebral disc;
trauma;
pinched nerves;
inflammation of the nerves;
diseases of internal organs (reflected pain);
infections;
rachiocampsis;
spine diseases;
difference in leg length;
displacement of the joints;
overexertion or muscle strain.
It is possible to assume overstrain of the square muscle of the lower back only after undergoing a full examination and excluding other reasons that led to the appearance of pain.

A characteristic feature of problems with the square muscle of the lower back is painful sensation, as well as a noticeable tilt to the "painful" side. Possible causes of overstrain of the specified muscle:

the habit of sleeping on one side with a raised hip;
carrying weights on one side;
weakened muscles of the buttocks;
incorrect posture, etc.

How to relieve tension in the square muscle of the lower back

To relieve lower back pain, it is enough to perform the exercises below, aimed at relieving tension in the square muscle of the back.

Massage will also be useful, but it is better to contact a qualified specialist for it, who knows exactly the technique of performing massage movements.

We suggest you try the exercises and postures below.

1. We reach for the fruit (up to 10 repetitions)

stand up straight, raising your straight arms up;
now raise one hand higher as if you intend to pick a ripe fruit from the tree;
bend the opposite leg at the knee and lift the hip up;
inhale and feel the contraction of the square muscle of the lower back;
exhale and relax;
repeat on the other side.
2. Gentle twisting in the prone position

lie on your side;
apply a roller to the left thigh;
turn the body in the direction of the roller;
hands rest on the sides of the roller (as shown above);
turn your head to any side (whichever is more convenient for you);
You will have to look for the best position on your own, adjusting the bend of the hips and knees, pulling the thigh away from the lower ribs;
linger in the chosen position for a couple of minutes;
exhaling slowly, return to the starting position;
repeat on the other side.
3. The graceful tree pose

lie on your back;
bend the spine so that the body tilts to the right side;
keep your hips and shoulders on the floor;
grasp your right wrist with your left hand;
give your feet to the right;
so that the legs do not part, it is fashionable to cross them in the ankle area;
feel the entire left side stretch;
after a few minutes, return to the starting position and repeat the pose on the other side.
4. Side stretch while sitting

get down on all fours;
place your hands exactly under your shoulders;
knees and inner thighs should touch and be aligned under the pelvic bone;
move your hips to the left side, rolling to the outside of your left leg (your right leg should be on your left);
look over your right shoulder;
inhale as you stretch the left lower back and left thigh;
exhale to return to the center position;
repeat on the other side.
5. Child's pose

kneel down;
sit with your buttocks on your heels;
bend forward with your arms outstretched;
put your chest on your hips;
move your hands to the position of the arrow, which points to 10 o'clock, so that the body bends to the left;
linger in this position for a minute;
repeat on the other side (hands at 2 o'clock).
Sethealth.ru hopes that the above positions will help relieve tension in the square muscle of the lower back, and with it, the pain in the lower back.

The lack of understanding of the role of the psoas is not surprising. The very process of naming these muscles that connects the upper body to the lower body contains a series of mistakes that spanned four centuries.

Long before Hippocrates began to use the modern Latin term "psoa" - psoas (muscle), the anatomists of ancient Greece called these muscles "the womb for the kidneys" because of the physical relationship with these organs.

In the 17th century, the French anatomist Riolanus committed a grammatical error that persists to this day, naming the two psoas as one “psoas” instead of the proper Latin “psoai” (Diab, 1999).

This possibly influences our perception of muscles as team players rather than individual muscles adapting to our asymmetric habits.

Dr. John Basmajian, the father of electromyographic (EMG) science, contributed to the misunderstanding by arguing that the psoas and iliac muscles function inseparably because they share a common lower attachment.His opinion led to widespread adoption of the term iliopsoas (iliopsoas), depriving each muscle of its individual characteristics, and provoked the precedent to measure the EMG of the iliac muscle, rather than the deep and more difficult to access psoas.

This whole story helps to understand the reasons for the prevalence of misconceptions about the real role of the psoas.

Psoas Mechanics

In the light of the information about the attachment points, the questions arise: does the psoas muscle flex the hip? Or does she move the spine? Or maybe she does both?

Biomechanics are always trying to construct a picture based on "putative" action, taking into account joint health, leverage, and exertion.

The multiple connections to the spine imply that the psoas muscle's primary role is to provide some way for the spine to move. But testing this hypothesis shows that the angles of the attachments do not provide sufficient force for tilting to the side.

Remember the high school (old school!) Body raises from the National Fitness Testing program (now known as the President's Challenge Program)? In a movement similar to a trunk lift (which, oddly enough, is still included in the protocol), the psoas muscle simultaneously extends the upper vertebrae and flexes the lower vertebrae, creating a shear force in the lumbar vertebrae (one vertebra slides relative to the other), and also creates significant compression stress (Bogduk, Pearcy & Hadfield, 1992) - unwanted movement for long-term back health.

Studies show that the psoas plays an active role in hip flexion, but compared to the iliac muscle, the psoas stabilizes the spine more (preventing the vertebrae from rotating in the frontal plane) than it produces leg movement (Hu et al. 2011). Finally, multiple attachments create the need for sufficient lengthening capacity of the psoas muscle to allow the spine, pelvis and hips free, natural movement without pain or injury.

WITH idle lifestyle and psoas

If you've ever seen a triathlete transition from cycling to running, you can imagine how long-term contraction of the psoas affects your ability to walk upright.

In a less extreme situation, hours (and many more hours) spent sitting affect the psoas' ability to stretch to its maximum length - a length that allows you to stand upright and, perhaps more importantly, lengthen when you walk.

If you count the number of patients who go from sitting for eight hours at the workplace to “fitness” activities that further predispose the psoas to shortening (stationary bike, ladder trainer, seated trainer exercises), then you should not be surprised that people doing exercise so many problems with the lower back, pelvis and hips.

What does the shortening of the psoas look like?

Specialists, noticing excessive curvature of the lumbar spine, often conclude that the client's pelvis is tilted forward.

This form of postural assessment is erroneous, since it is not supported by objective data on the position of the skeleton, in particular, the origin of the curve.

Excessive extension of the spine or forward tilt of the pelvis is not necessarily evidence of a shortened psoas muscle. Instead, there is a particular curve created by the displacement of the upper lumbar vertebrae combined with extension and displacement and flexion of the lower vertebrae. This is similar to excessive bending, with one exception - a bony sign: the rib cage.

Psoas Muscle Assessment

Due to the fact that the psoas muscle can move the spine forward, it is very common to see "protruding ribs" when the muscle is shortened.

It is difficult to assess this in a standing position, since many people compensate for the shortening of the psoas muscle by slightly flexing the hip joints and knees, "weakening the lumbar line." For an objective assessment, use the supine position.

Begin with the patient in a sitting position with legs straight. The quadriceps muscles should be completely relaxed and the back of the thigh should touch the floor. Stop the patient by tilting backward when the lower thigh is lifted off the floor.

At this point, support your patient under the head and shoulder blades, leaving room for the ribs to drop to the floor. The height of the support depends on the tension of the psoas muscle.

Ideally, the patient should be able to lie flat on the floor with a "neutral" skeletal position. The shortened psoas muscle will lift the thigh or lower ribs off the floor. This assessment is a correctional position. If ribs are raised by the psoas muscle, ask the patient to relax until the lower ribs are on the floor. In the future, it is necessary to gradually reduce the height or position at which support is needed.

To test the iliopsoas muscle (PPM), have the patient sit on the edge of the couch. Stand next to the patient and place one hand on the patient's thigh just above the knee.

Place your other hand on the patient's shoulder. Ask the patient to raise the knee against the resistance of your arm. The working force of the MRP is then compared with the force of the same muscle on the other leg.

Post-isometric muscle relaxation

All joints in the human body are surrounded by muscle complexes and are controlled by muscle contractions. Contraction of some muscle groups and timely relaxation of others is a guarantee of smoothness and efficiency of body movements. When pathological displacements occur in the joints, the effect of pronounced irritation of the receptors of tendons and muscle fibers is manifested. This leads to a reduction in both small groups of periarticular muscles that fix the pathological position of the joint, and large muscle-fascial complexes, leading to a change in the biomechanics of the whole body.

Treatment of such a complex of disorders should consist in returning the causal joint to its normal position and range of motion. Unfortunately, the pronounced periarticular muscle tension makes it difficult for the body to carry out self-correction.

Muscle relaxation is essential to help the body get on the path to healing.

It is known that in the phase of normal muscle contraction, the internal energy resources of the muscle are depleted, after which the relaxation phase begins. In the case of pathologically tense muscles, various groups of fibers are alternately involved, which allows the muscle to be in a tense state for a long time. If we deliberately increase the force of muscle contraction in response to resistance applied from outside, all groups of muscle fibers will be involved, which will lead to their subsequent relaxation and make it possible to stretch the tense muscle, release the pathologically displaced joint.

Basic rules for post-isometric muscle relaxation:

1. Before starting the exercise, it is necessary to bring the joint to the side of the limitation, to achieve maximum tension and tension of the pathologically contracted muscle. The preparatory movement is carried out to the level of intensification of pain manifestations. This is a traffic restriction barrier.

2. The movement carried out to increase muscle contraction should be carried out in the direction of maximum painlessness and correspond to the direction of the previous muscle contraction (opposite to the restriction barrier).

3. The force of additional muscle contraction is 30% of the maximum and should not increase pain manifestations.

4. Resistance to muscle contraction should be sufficient to keep the limb or body from moving in space. The muscle should tense, but not produce movement held by resistance.

5. The time of additional muscle tension is 5-7 seconds.

6. After tension, a 3 second pause is maintained - the muscle relaxes.

7. After a pause, the muscle is stretched towards the restriction barrier until pain appears. This is a new barrier of limitation.

8. 3-4 approaches are performed with a gradual increase in the freedom of movement of the joint and muscle relaxation.

Exercise 1.

I. p.- lying on the edge of the bed on a healthy side, you can put a small pillow under the pelvis and lower back. Both legs are bent at the knee and hip joints, the legs and feet hang over the edge of the bed. Due to the mass of the legs, during relaxation, the pelvis will tilt and a feeling of stretching will appear in the overlying side.

Raise your feet and lower legs to a horizontal position, hold the tension for 5-10 seconds (a). Movements are best performed on exhalation.

Then take a deep breath, relax, and stretch. The legs will lower and with their weight will stretch the square muscle of the lower back and their own muscles of the spine (b). The movement is repeated 3-4 times with increasing amplitude during stretching.

If conditions permit, you can grab the headboard with your “upper” hand. In this case, the stretch will be more noticeable and will capture the latissimus dorsi muscle.

Exercise 2.

Allows you to stretch the same muscles and relieve stress on the joints and discs of the spine. It is more suitable for those who have pain in the evening. To do this, put a stack of books 15-20 centimeters high next to the cabinet. If you have a crossbar in your house, then it is better to use it, although a door will do, or in extreme cases, just a wall on which you can lean.

I. p.- standing with one foot on a pile of books, the other hangs freely without touching the support, arms are extended upward as much as possible, fix the position, holding on to the support. As you exhale, pull the hanging leg up ("pull" the leg into the torso), as shown in fig.a.

After holding this position for 10 seconds, inhale, relax and shake the hanging leg, trying to touch the floor with the foot (Fig. B). Normally, there should be a stretch of the muscles in the lumbar region on the side of the hanging leg. Repeat the movement 3-4 times with each leg.

After completing this exercise, you must lie down and lie down for an hour, so it is best to do it before bed.

The PIRM technique will be more effective if it is carried out from the hanging position on the bar on one hand. Moreover, if on the right, then the left leg should be tightened, and vice versa. This option is suitable for athletes and everyone who can perform it, sagging on the bar for 2-3 minutes, holding with one hand.

Exercise 3.

I. p.- lying on your back, legs are straightened. On the foot (near the toes), throw a long towel, like a stirrup. Hold the ends in your hands and pull over yourself like reins. The leg will begin to rise, as we have already said, normally at 80-90 °, that is, it will come out into an upright position. If the angle of ascent is smaller and, for example, after 30 ° there are pulling pains along the back of the thigh, under the knee or in the lower leg, then this is the very (hidden) muscle spasm that must be eliminated, otherwise it is early or late will manifest itself clearly - in the form of an exacerbation. To eliminate this spasm, PIRM is used.

First, slightly loosen the tension on the towel and return to the original pain-free position of the leg. Then take a calm breath and press your toes on the towel, like on a pedal, you will feel how the muscles of the back of your leg tighten. Your effort should be of medium intensity. Hold the muscle tension for 7-15 seconds (it is advisable to hold and inhale). Exhale, slowly relax the muscles in your leg, and pull the towel towards you with your hands.

If everything is done correctly, without haste and jerking, then the leg will rise above the initial level and overcome the initial pain barrier.

Then stretch the muscles to a new "threshold" - in our case, for example, from 30 to 50-70 °. And as soon as the already familiar pulling sensation appears, press your fingers on the towel again, hold the tension while inhaling and stretch. Now the ascent angle can be 80-90 °.

So, in 2-3 cycles, the spasm in the vast majority is eliminated.

It is often believed that such pains are associated with inflammation of the sciatic nerve, but this exercise once again proves the muscle origin of the pain syndrome, which most often can be stopped by simple stretching.

Possible Difficulties While Performing This Exercise:

1. Muscles are difficult to stretch, or it provokes pain. In this case, try increasing the tension delay up to 20 seconds, and the stretching movement itself in small amplitudes - 5-10 ° each.

2. Perhaps, in one such cycle, the muscles will not be stretched to normal. Therefore, classes should be repeated for several days, sometimes 2 times a day. It is important to note that if after this exercise the volume of movement has increased by at least 5-10 °, then you are on the right track and things will go.

3. If the movement "stalled" without reaching the norm, then you should look for persistent changes in the muscles or in the hip joint. This situation is often observed in patients with long-term osteochondrosis, trauma, patients with coxarthrosis. In this case, do not try to bring the flexion to 90 °. Perhaps your individual norm is less and is, for example, 45 °. But even in this case, after taking PIRM, you will definitely feel relief.

The above PIRM exercises are key for the correct position of all the higher parts of the spine. In addition, they increase the reserve of the musculoskeletal system due to the increase and normalization of the volume of movement in two large joints - the knee and the hip. Now they will perform the prescribed range of motion and relieve the spine, and consequently, the risk of repeated exacerbations of lumbar pain will decrease.

If you perform these exercises regularly, then after a week or two you will notice that your legs are bent and unbend in full and without PIRM. In this case, you can limit yourself to testing once a week using the same techniques, and if there is a deviation from the norm, carry out stretching exercises.

Recall that the main criterion for the correctness of the PIRM techniques is not degrees, but your feelings. published by

Lumbar-lumbar group of muscles It is the main flexor of the trunk and the strongest flexor of the hip. These muscles are often called simply psoas muscles.The group includes muscles: psoas (located at the lumbar vertebrae), iliac (lies on the inside of the pelvic crest and psoas minor (comes from the outside of the psoas major muscle) In 40% of people, the psoas minor muscle is absent ...

The iliopsoas muscle group is attached with one side to the inner side of the spine behind the organs located in the abdominal cavity, and the other to the lumbar ribs of the lower spine and to the inner side of the pelvic bones. Passing under the inguinal ligament in the groin, they attach to the upper thigh (large bone). When the legs are tense, the iliopsoas muscles contract and bend the torso forward at the hip.If the legs are not tense, then as a result of the compression of these muscles, the knees are brought to the chest, and the hip flexes at the hip joint.

The ilio-lumbar muscle group serves to maintain the body in an upright position. They work in the burden of walking, running and playing football. Like other muscles in the trunk, they play a very important role in sports and dancing.

Overstrain is the cause of tension points in these muscles. Repetitive overload leads to repetitive, increased contractions of the thigh muscles. This typically occurs with dancing, gymnastics, jogging, hurdling, and sports that involve kicking (such as soccer). For the same reason, stress points occur when doing too many squats, sitting for extended periods with the knees above the level of the hip, and curling up in a curled assault.

If the tension points are in the upper part of the iliopsoas muscles, pain occurs vertically along the vertebrae of the lower back. It will only be on one side - the side of the affected muscle. The pain intensifies in a standing position and decreases in a prone position, when the legs are bent at the knees in the hip joint. If the tension points are located in the lower iliac lumbar muscles, pain manifests itself in the bowel region and in the front of the upper thigh. The strong contraction of these muscles makes it difficult to keep the body upright.

Palpation of the iliopsoas muscles is difficult, but possible. In order to feel the upper part of the muscles, you need to lie on your back. Bend your knees, keep your feet on the floor, move your knees to the side - away from the pain. In this position, you can reach some parts of the abdominal muscle group to work on the iliopsoas muscle group. Place your palms at the level of your navel, and then move them 5 cm apart towards the outer border of the rectus abdominis muscles. Press down and toward the midline of the body to feel for the rigid plexus of the iliopsoas muscles. When pressed, they can react painfully and appear like ropes. Pressing deeply along the tape of the muscle from the navel to the inguinal ligament.

Lie on your back and bend your knees to feel for tension points on the inside of your hip joint. This time, you do not need to spread your knees to the sides. Feel for the groin ligament. Walk up the ligament until it joins the hip joint, with the hip bone. Place your palm on the bone and push down as hard as possible with your fingertips and then toward the edge. If you find tension points there, it will lead to pain in the intestinal region. Likewise, other stress points can be identified by alternately pressing directly on a portion of the inguinal ligament near the thigh bone.

In order to find the points that are responsible for pain on the outside of the thigh, you need to find femoral triangle. Rigid iliopsoas bands can be felt on the outside of the femoral triangle pad. To locate the stress point, gently press down on this area. Remember that there are many fragile structures in this area, so be careful when impacting this area.

As with all muscles, stretching is a necessary procedure to relax the iliopsoas muscles.

Stretch 1: Lie on the edge of a bed or table and let the sore leg hang down. Bend the other leg at the hip joint so that the pelvis remains on the surface of the bed (table). Maintain this position for 20-30 seconds.

Iliopsoas stretch 1

Stretching of the 2 iliopsoas muscles

Stretch 2: Lie on the floor. Place your hands on the floor, palms down, against your chest. Raise your upper torso by resting your hands on the floor. Arch your neck and head towards the ceiling, keeping your feet relaxed on the floor. Do this exercise for 20-30 seconds. Come out of the position by slowly relaxing your arms and lowering yourself to the floor.