The hip flexors, particularly the deep-seated muscle known as the psoas major, play an important role in our overall mobility and emotional health. This muscle connects the spine to the legs and is essential for hip flexion, stability, and posture. When it becomes tight, it can generate discomfort and emotional stress. This article investigates effective procedures for relieving tension, strengthening this crucial area, and understanding its emotional implications.

This 2024 up-to-date article covers the most utilized iliopsoas stretches, strengthening exercises, and the best stretch to release the psoas and surrounding muscles and connective tissues (fascia).

Identifying Symptoms of Tight Hip Flexors

When the hip flexors are restricted, they can create a plethora of physical and emotional symptoms, including:

• Chronic discomfort in the lower back
• Stiffness in the hips
• Challenges in maintaining an upright posture
• Increased feelings of anxiety and emotional strain
• Digestive issues stemming from tension in the abdominal region

The Emotional Connection

Many health professionals believe tightness in the hip flexors is connected to our emotional state. Tension in this section can be correlated with feelings of fear and anxiety. Addressing tightness’s physical and emotional aspects is essential for holistic well-being.

Effective Techniques for Relief

Incorporating targeted stretches and exercises into your regime can help alleviate tightness in this area. Here are some highly endorsed techniques:

1. Kneeling Lunge Stretch: Start kneeling, step one foot forward into a lunge, keeping the back knee on the ground. Gently propel your hips forward to feel a stretch in the hip flexor.

1. Camel Pose: Kneel on the floor, arch your back, and reach for your heels. This pose effectively opens up the hip flexors and stretches the area.

1. Glute Bridge: Lie on your back with your knees bent. Lift your hips towards the ceiling, engaging your glutes and core. This exercise strengthens the glutes while stretching the hip area.

1. Side-Lying Stretch: Lie on your side and pull your(symptomatic) top leg back while keeping the bottommost leg straight. This action effectively stretches the hip flexors.

Best Psoas Specific Mobility Stretch

This stretch specifically targets the iliopsoas muscle by lengthening all of the fascial connections that connect and thus can “pull” on the fibers of the iliopsoas to increase global flexibility of not only the iliopsoas but also all of the adjacent connective tissues that blend into the iliopsoas. This type of global work or stretch is more effective at increasing the flexibility of the hip flexors and psoas. 

Starting Position- Right iliopsoas Stretch

While in a lunge position, with the right knee and lower leg extended behind the right hip on the floor, the left foot flat on the floor, and the left knee bent to greater than 90 degrees, if balance is a problem, spread the legs for a wider base of support.

To Stretch

1. Pelvis: Tuck the pelvic bowl (pelvis) backwards like you’re trying to put a tail between your legs. This will cause the spine to straighten out and lengthen. 
2. Arms: Straighten arms with the wrist extended to lengthen all the upper body tissues that attach to the psoas. 
3. Torso: To isolate the iliopsoas, the spine needs to be first bent away or leaned to the left and then rotated to the left to further lengthen and create tension specifically in the psoas. 
4. Repeat: Hold for 45 seconds and repeat three times daily. 

Performing this stretch regularly and properly is the best method to increase the mobility of the iliopsoas, causing lower back pain and hip flexor dysfunction. 

Strengthening Techniques

In addition to stretching, it’s essential to strengthen the hip flexors for optimal health. Here are some practical exercises:

• Resisted Hip Flexion: Use resistance bands to perform hip flexion exercises, which directly target this muscle group.

• Leg Raises: Lie flat on your back and lift one leg at a time while the opposite leg remains stationary in bent position. This exercise helps strengthen the hip flexors.

• • In this exercise, it’s vital that the lower back remains on the table. If the back is arching, then the psoas and other hip flexors are operating from a position of poor stabilization and can’t utilize their full range of motion. 
• Standing Hip Flexor Raises: Stand straight and lift one knee towards your chest, engaging the hip flexors.

When using resistance bands to strengthen muscles, it’s essential to start with the lowest resistance band possible and progress when you can do 15-20 repetitions without arching the lower back or breaking from proper form. 

Expert Insights for Maintaining Hip Flexor Health

To maintain healthy hip flexors, consider the following expert recommendations:

• Incorporate regular stretching and strengthening exercises into your weekly routine.
• Practice mindfulness and relaxation techniques to reduce emotional stress.
• Maintain good posture throughout the day to prevent tightness.
• Stay hydrated and consume a balanced diet to support muscle health.

Recent Research and Insights

Conclusion

Incorporating the best stretches and strengthening exercises for your iliopsoas muscles can effectively address tightness in the hip flexors. These recomendation will help lengthen and strengthen these essential muscles, improve flexibility, and reduce lower back pain. By dedicating time to this practice daily, you can experience a significant improvement in physical comfort and emotional well-being.

About the Author: Dr. Justin Dean is a clinical educator and Sports Chiropractor practicing in Los Angeles, CA. He has traveled the world to learn the most up-to-date techniques for stretching and strengthening the muscles of the lower back, hip, knees, and several other specializations. 

Our editorial practices include evidence-based practices, interventions, and recommendations.

Reach out to Dr. Dean (sports doctor) in Los Angeles, California by texting (best), calling 323-354-6077, or emailing at drjustindean@gmail.com