The iliopsoas muscle is one of the most essential muscles in our body, and is usually neglected. The iliopsoas is made up of the psoas major, psoas minor, and iliacus muscles and is essential for walking, running, and even standing. Many people, especially those who sit for long hours or engage in activities that put stress on their hips and lower back, feel pain and discomfort in this muscle. In this blog, let’s discuss what the iliopsoas muscle is, why it is often tight and painful, and how to iliopsoas stretch properly.
The Anatomy of the Iliopsoas
The iliopsoas muscle is a large muscle situated in the lower part of the abdomen and pelvis and is involved in several functions. It connects the lower spine to the femur (thigh bone). It is mainly involved in the flexion of the hip, which enables you to raise your knee towards your abdomen. Also, the iliopsoas assist in the stabilisation of the spine (especially the lumbar spine) and posture and are, therefore, very important to maintain core stability.
Common Issues: Iliopsoas Muscle Pain and Tightness
Due to its participation in many vital movements, the iliopsoas muscle is usually susceptible to different problems. One of the complications is iliopsoas muscle strain, which is a painful condition that may present as a dull or sharp pain in the lower back, groyne, or hip. Tightness is another problem which occurs when one sits for a long time or performs an activity that involves repetitive movements, such as running, and results in pain because the muscle becomes rigid. Also, iliacus muscle pain that is localised at the iliacus part can limit hip mobility in the affected individual. If not addressed, these problems can progress to become severe complications such as lower back pain, hip problems, or postural imbalance disorders. This is why it is important to include iliopsoas muscle stretch in your exercise regime.
Effective Stretches for the Iliopsoas Muscle
Given below are two easy iliopsoas stretch for individuals looking to work on these muscles. These can be done at home and are easy to do.
The Classic Iliopsoas Stretch
Try doing this stretch at home to alleviate your back pain, iliopsoas muscle pain, or tightness.
How to Perform:
To perform this stretch, one should stand on one leg while bending the other knee at the knee joint and placing the foot in front of the body so that the two kneeling joints are at 90 degrees. Do not bend your back too much to avoid straining the lower part of your back by keeping your back straight and tightening your stomach muscles. Then, while exhaling, pull your hips backwards as far as is comfortable, then inhale, and pull your hips forward until you feel an iliopsoas stretch in the front of your hip and thigh. This should be done for 20-30 seconds, and then switch to the other side to balance the stretching of the hips.
The Butterfly Stretch
The butterfly stretch is beneficial for the inner thighs as well as it engages iliopsoas muscles. If you have iliopsoas pain, try this exercise at home.
How to Perform:
Sit down on the floor with your feet shoulder width apart and then spread your legs straight out in front of you. Bend your knees and touch the soles of your feet together while allowing your knees to fall to the sides. With your hands on the knees use your elbows to push the knees down while at the same time bending forward but maintaining a straight back. Keep this stretch for 20-30 seconds and you should feel the stretch in your inner thighs and hips.
When to Seek Professional Help?
Despite the fact that stretching can be very useful, it is not a proper cure. In case you have severe or chronic iliopsoas muscle pain, you should consult a doctor. General practitioners or physiotherapists can offer specific treatments such as massage, exercise and other therapies that will help in addressing the pain associated with the iliopsoas muscle including the iliacus muscle pain.
Conclusion
The iliopsoas muscle is not as commonly talked about as other muscles, but it is extremely significant. No matter if you are an athlete, an office worker, or a person who wants to enhance the quality of his/her life, it is possible to benefit from iliopsoas muscle stretch. Iliopsoas muscle stretch are very useful in relieving iliopsoas pain and tightness and in improving flexibility and mobility of muscles and joints.
