Psoas Stretch: 3 Hip Flexor Stretches & Anatomy

Let’s find your hip flexors! From a standing position, lift your knee up toward your chest. The main muscles that contract to make this movement possible are the psoas, iliacus, and rectus femoris. The sartorius and pectineus also play a smaller but important role in flexion too (we'll cover those in a future video).
VIDEO CONTENTS
00:00 Psoas Stretch
00:11 Hip Flexor Tightness Check
00:42 Psoas Anatomy
01:22 Iliacus Anatomy
02:05 Why Your Hip Flexors are Tight?
03:54 Standing Hip Flexor Stretch
06:27 Blaster Pose
07:47 Splits
Psoas: this is your filet mignon muscle that starts at thoracic vertebra 12 and lumbar vertebrae 1-4, crosses the pelvis and then attaches on the inside of your femur on the lesser trochanter. If this muscle is tight, it can pull your lower back into extension and put excessive pressure on your lower back region.
Iliacus: this hip flexor starts on the inside of your pelvis, meets up with the psoas and attaches on the lesser trochanter.
NOTE: the psoas and iliacus are often referred to as the iliopsoas muscle(s) since they act in unison and are wrapped in the same iliac fascia.
What happens if they are tight? From a standing position, take a big step forward into a lunge and hold here. Those same muscles on your back leg, need to relax and extend to make hip extension possible. Your ability, or lack thereof, to lunge, will be determined by the mobility of those same five muscles. In a deep lunge, it’s easy to see and feel the limitations those flexor muscles to extend, but less obvious is how those tight muscles might affect your standing posture, walking, and running gates.
Tight Hips Problems
*Exaggerated anterior pelvic tilt
*Side swing gate
*Pain in back, hips, knees
Why are my hip flexors so tight? Since we spend most of our day sitting, in a shorted hip flexor position, your muscles naturally shorten and tighten over time. In a world without furniture and cars, we would get up and down from the ground hundreds of times daily, constantly extending our hips and stretching those muscles. In developed societies, you might go days or even weeks without any significant hip extension movements at all.
To stretch your hip flexors, you need to extend your hip, relax completely, and hold for 2-5 minutes. If you’re familiar with Science of Stretching approach to flexibility, you’ll know the Three Principles of Practice: (1) Wet Noodle, muscles stretch best when relaxed, (2) Breathe to Relax, inhale through your nose for four counts and out through your mouth with a “ha” sound for an eight count, (3) Time Under Passive Tension, spend 2-5 minutes in each pose when training mobility.
POSES
Standing Hip Flexor Stretch
Blaster Pose
Splits
WANT MORE?
* Check out this article: www.yogabody.com/hip-flexor-s...
* 21-Day Hip Opening Challenge www.yogabody.com/21-day-hips
* My Podcast: www.LucasRockwoodShow.com
* Main Site: www.yogabody.com/
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Have a question? Please post down below.
#PsoasStretch #HipFlexorStretch #HipStretch

[@YOGABODY.Official]

Let me know which of these poses help you or if you have any questions. I monitor these comments myself. Be sure to hit subscribe to get next week's video. - Lucas

[@keithodonnell]

eewee~

[@wildwildwest1662]

Thank you for video sir. I try all 3 but now it make my feet numb. Thank you

[@janestapleton5228]

Please do a version of "seated chair yoga" for these muscles. A lot of older people need these muscles stretched as they sit a lot but can't do lot of floor work. Thanks so much for a great video!

[@stelamax]

היי, לוקאס. תודה רבה על הסרטון שלך. שעזר לי עם השריר שמציק לי כבר שנה. בעקבות הוידאו שלך יש לי אופטמיות לגבי הרחבת ושחרור השריר וחיזוק שלו. ורציתי לשאול, כמו שאמרת, האם ישיבה מזיקה לשריר הזה. האם יש דרך נכונה לשבת שתעמיס פחות על הגב?

[@chevovillarreal7270]

That's awesome !! Thank you .

[@166444554]

Thanks mate 2 years of Physio couldn’t fix but you did…. Grateful to you

[@YOGABODY.Official]

Happy to hear, keep going!

[@tamaramcphail8682]

I'm amazed at how long 3 minutes feels in these poses!

[@verashaak1406]

Those stretches help so much gave me lots of relief Thank you. So much.

[@Bas_Lightyear]

Seeing how the psoas muscle connects to all those lower vertebrae really highlights why the lower back can get so tight and compressed, and result in hyperlordosis when the muscle is shortened and pulls everything in! The immediate relief in the lower back after doing these stretches is incredible. Thank you so much for this video!

[@terryshepherd2154]

As a keen road cyclist(and golfer) who never used to stretch and now aged 54, I was getting real lower back tightness/issues. These stretches are unbelievable... thanks a lot.

[@YOGABODY.Official]

Glad they're helping! - YOGABODY Team

[@peachescastillo9211]

Amazing how being tight in this area can cause so much pain. Im definitely going to do these stretches. Thank you!

[@Only2GendersCommonSense]

I did squats yesterday, and today I have a psoas.

[@lizziebkennedy7505]

LOL!

[@BelalC]

I think the key message here is to use those 3 principles to get the most out of any stretches. Thank you!!

[@TA.Milton]

I’m a wrestler, and I’ve had this annoying clicking since November. Words couldn’t express how fed up i was with this. We’ve done stretching before but this helped even more than the stretching in practice. These deep 5 minute holds work so well for me. I’ve only done it once and already i’m smiling with relief. I’ll report back every week or so to tell you all how it is. I haven’t wrestled since then, due to another injury it put me out of commission, but i feel like i’m coming back on track slowly. I’m so happy with how this felt.

[@salazeka]

so how do you have been?

[@TA.Milton]

@@salazeka less tighter, more range of motion, but i still have this clicking problem. Most likely something to do with my glute muscles

[@RubyRay8888]

kzbin.info/www/bejne/eWTEqmuQi8mKfdk&ab_channel=PrecisionMovement

[@ipushfatkidzzz2555]

Does it just tighten up out nowhere when training wrestling, It’s more like a tightness but no pain ? I got same problem

[@TA.Milton]

@@ipushfatkidzzz2555 yeah we have the same thing then, tight and no pain, just keep stretching it and workout on some lunges and squats they should relieve symptoms from what physical Therapy has told me

[@ez6944]

Thank you so much! The front of my hip been bothering me for a week, I just try table stretch and already feel so much better. Going to try full routine in a bit ❤

[@susanatkinson5060]

so calm and well explained. and a refreshing change for bombastic, music filled, too quick videos. thank you

[@celinemorisset5533]

Great tip Lucas. Thank you for making it easy to understand. Love it!

[@lorane5423]

Thank you, thank you, thank you. Ive been doing hip stretchers for only 4 days and I feel so much relief. New subscriber for sure

[@denisekuhn6271]

Thank you so much for the clarifications. You are so encouraging!

[@mlowe7245]

Thank you very much Lucas. The poses will be so beneficial to my exercise routine

[@farahdibastephanus8584]

From the moment I stumbled onto your KZbin channel I have been enjoying your approach of simplifying yogic practices. Thank you so soooooooo much for sharing this with us! Blessings to you.

[@Crim_tams]

Mate you just saved me $120 going to a physio this really helps stretch out where I've got pain and frees up my lower back pain thanks heaps!

[@YOGABODY.Official]

We're glad to hear that the stretches are helping with your lower back pain! - YOGABODY Team

[@emilymiller4349]

These videos are great!!! Thank you!!! I've been trying to diagnose a tight left psoas muscle for years. This video made it crystal clear to me what was going on AND gave me great stretches to address it. (I've watched a lot of KZbin videos trying to figure this out. Yours are fantastic.) I particularly like the "blaster pose" and the "standing psoas lunge" from your "three weird stretches" video. Thanks again. You're doing a great service here.

[@YOGABODY.Official]

Thanks so much Emily. Keep practicing...

[@angus9541]

Thank you for this man. I’ve been living in paint for ever and this looks like an alternative to the normal lunging that doesn’t seem to be belong much.

[@hellothereboyo]

I started doing incline walking and was always getting left side hip flexor pain 20 minutes into the workout, just tried the knee on floor dynamic stretch once for each side before walking and the pain is gone, thank you! you are a life saver

[@andrewrobb633]

Yet another great video Lucas. Thanks for taking the time.

[@Skillmatic323]

Holding the pose for longer than three minutes is a complete changer. So many videos recommend this and that stretch but nothing has been as effective as the timed “wet noodle”. thank you!

[@tanyaeenergy]

Ah!! Thank you for the detail in anatomy and cueing. Super helpful!!! 🙋🏻‍♀️❤️

[@chelsiearthome8094]

Thank you so much! I have had a sore psoas since postpartum almost a year ago. making my back, hips and pelvic bone feel so off.. that's why I recently got your yoga trapeze! I am so in love! I love your channel to! thanks so much for all you do!

[@thaohoang_mj]

Very helpful. Thank you so much for the instruction.

[@purplecatconfetti3769]

Excellent! Instructional video. 😍 I am a toddler care giver so I'm always In hunching mode throughout the day. I hurt the area you are talking about 22 years ago and then my hip flexor has been giving me grief ever since. Thanks for giving so much sound & educational advice of how to improve ourselves because the doctors really are not helping the way you are. My Dr back in 2005 that it was an ovary problem which it wasn't. Thanks again.

[@diannegarrett489]

Thank you soo much I had my left hip replaced one year ago.. but now it feels like my groin and the front and back of my right leg is so tight everyday I go the therapy pool everyday and exercise now I will try these 3 exercises. 😊

[@Smk202020]

These are the trouble spots for me. Thanks!

[@GForceimpact]

Fantastic video and brilliant instruction! Thank you

[@cfidellmt]

Thanks for this video! I’m on the 3rd time through the hip opening series. Life changing!!!

[@YOGABODY.Official]

Great to hear;) keep going!

[@kyrareneeLOA]

You are spot on!! Love that you talked about breathing into the stretch... Also loved that you said, longer holds is the key. Spot on. 💛

[@MicheleAccettulli]

Wow!!! Thank you for this video. I’m LITERALLY living in ‘answered prayer’. I took the question of ‘what is going on with my hip’ and here you are! A friend sent a different video of yours to me, but it skipped over to this one. Have a wonder-full day!! I am now!! ✨💖✨🙏🏻✨💖✨

[@kevinjohnson2380]

Love this drill, it’s something I’ve started to use in my practice

[@AA-pg9ve]

Thank you man I’ve got my hips a little bit relax after days telling a lot of pain

[@ns9463]

My hips are sore and when do lunges I tip over to the front my posture tilts my knees start to hurt. I do cycling and a bit of weight training, I also do yoga yin type holding the posture for a time. This does help but I just learned that I can also use other support props like the chair so I will do this at home. Bless you for sharing!

[@douglasorton9135]

This is the brief, concise video I've been looking for. I'll take these stretches with me on my travels. Thanks!

[@YOGABODY.Official]

Hope it helps, Douglas!

[@lovesbirth1]

Liz Koch is the BEST resource for more information.

[@Dynamofoe]

Thank you for this great video! I pulled this muscle a month ago and been struggling to heal it! 🙏🏽 😊❤

[@ns9463]

Thank you , very much.I will be definitely trying this!

[@1988till]

Best video on the topic, thanks so much!

[@JDBoelter]

Excellent lecture and demonstration. This channel has rapidly become one of my "go-to"s for solid physical therapy ideas and innovative poses to keep things fresh.

[@brianfabrizio4676]

The table stretch is the best stretch I have ever felt for these muscles as someone with minor lumbar scoliosis. Wonderful content.

[@YOGABODY.Official]

thanks Brian!

[@purplecatconfetti3769]

Those cushions are a terrific idea !

[@vrudy6]

I did these stretches, and in just my third session I felt an improvement. I think the 2 minute minimum stretch is key. Thanks!

[@marie2513]

Amazing and informative! Thank you!! 🧘🧘

[@anitaburke1971]

I’ve watched soooo many videos about these muscles and how to stretch them. This is the only video I believe can help me. Thank you for your wonderful explanations and tips on how to stretch this area. THANK YOU!!!

[@YOGABODY.Official]

Thanks Anita!

[@1cleandude]

Awesome job Lucas thanks 🙏

[@darrylryan5568]

David Goggins bought me here! Great video, thanks!

[@hectormercado7357]

so informative. thanks again

[@FabioKasper]

These really helped. Thank you so much.

[@Rosannasfriend]

This was so helpful. Thank you.

[@dustiedouglass4621]

Thank you lovely, I shall be doing extra of these daily. Hoping for a a lovely stretched Psoas and Illiacus

[@papervidocq]

An awesome vid, thanks! This will certainly aid my recovery.

[@suetomlinson9204]

🙏🏼🙏🏼🙏🏼thank your for this explainer. Life saver🙏🏼

[@tinamenard5320]

Thank you! Your video is the only one I found that addresses lateral rotation or lack there of.. I'm a Neuromuscular therapist and it's hard to find good stretches for hard to get to places.. thanks again..

[@dr.ziaul-hussnain6070]

The best, simply the best.

[@albo5106]

Another informative video bro! Thanks again👍

[@EmMa-gw1oc]

Wonderful video, really comprehensive. Thank you! :) Subscribed! x

[@keithwalker5078]

all these streches are easy to do and will put little strain on the person and can be done at home. TY

[@woncameron24]

1st and 2nd for me. thx a lot

[@staceyhumphreys4825]

After driving 7 hours yesterday my right hip hurt so bad. It was sore just laying on that side. I googled “tight hip flexors” and eventually found these videos. Did the stretches after work today. Looking forward to seeing how this works over time.

[@an0malyk4t]

Sweet baby Jesus, you’re a lifesaver. The splits one is the hardest for me, but it feels great after. Thhhank you!

[@ras864]

This video has been a savior for me. Very active - walking, cycling, basketball and tennis. All of these are leg and back sports. Recently I've taken muscle relaxer and it has helped me to stretch. # The pose I like most is placing my leg on the table.

[@ca0520]

Such valuable content, Thanks you!!!

[@cairistionac8882]

These are awesome. I've been looking for good psoas stretches to improve my dancing. My medical geek mind appreciates the A&P explanations.

[@cabilgibbs]

Be careful of Narcissistic tendencies

[@suzychristensen8977]

This is excellent, Thankyou!

[@SDIMMIC6745]

Thank you! you helped me diagnose some posture issues I have while walking, particularly anterior pelvic tilt. The poses were very effective, and I can definitely feel the stretch post-pose. The 2-3 minute hold is new to me too. I was always told 30 seconds or so, and it makes sense that you need to hold it longer to really relax the protective muscles.

[@jvatos]

Great Video, was searching for this kind of information for a longer time now, great work!!!💪

[@AngieTomsha]

Thank you!! Very helpful!

[@havad3938]

Million thanks. My life quality will be greatly enhanced.… I stretch three times a day, worked on my APT for years, I'm still issues in that area, and pains in the morning.… This was my main issue all along! Improvement from my first round. Even my breathing improved.

[@deon907]

I love how you demonstrate these poses. They will help me personally and with my teaching, Thank you!

[@YOGABODY.Official]

Hope it helps, NeonD!

[@nathanroberts3186]

This felt amazing. The laying one showed me my hamstring on my bad side is beyond tight as well. When it was the spring leg it was almost impossible to get my foot in front of my knee.

[@camillafrova1875]

So helpfull!! Thanks

[@sareetasharma516]

Thank you!

[@alexlackner1945]

As a physio and yoga teacher myself, i can attest to the quality offered on this channel.

[@YOGABODY.Official]

Thanks so much for the support, Alex! - YOGABODY Team

[@ttvRussell]

Great video, so helpful

[@crystalgaynor4729]

This is the BEST explanation of the psoas and iliacus and how they function. Thank you, thank you, thank you!!! 🌸

[@YOGABODY.Official]

Thanks Crystal!

[@anthonyp3450]

Thanks for the videos; very helpful and educational.✔️

[@metalking40]

From athlene X to Bodyweight warrior.. I've been following them from 2017 and yes it did give me relief. But your advice knocked everything out of the park. It worked like a charm. The key point you mentioned here is the 3 minute time under tension and the 4 second in and 8 second out breath was the game changer man. Instantly I could feel the difference. Thank you so much for your contribution. On a side note.. The psoas is also called the soul muscle and this is where all your internalised emotions are stored.. When you stretch and release you release these emotions as well. People with very tight psoas will whimper and sometimes tear up while stretching this muscle.

[@YOGABODY.Official]

Thanks for your feedback, Shane! Happy to hear it was helpful.

[@lesleyhand4287]

Most excellent visual and description ever!!!

[@Gunner-down-under]

Fantastic description. I've been searching for a stretch to open my hip flexors for months.

[@YOGABODY.Official]

Thanks Gunner... keep going!

[@bigcatproductions2789]

Exactly My problem , thanks 👍

[@birdsandthingsbeachandbush1064]

I had to save this I'm going to need it. Great video

[@marlybranch7880]

Glad I found your I.G and You Tube channel today! Did these stretches and I can’t believe how I’m able to stand straight up and walk w/o lower back and hip pain. I’m gonna do each of these videos every day and pray I’m able to take lengthy walks again. This combination was amazing for me!

[@YOGABODY.Official]

Consistency is key, keep it up! - YOGABODY Team

[@Pucklive]

Great! Thank you!

[@petejurewicz548]

great Sunday morning

[@sunsunsunh]

this is great!! thank you

[@lees5402]

Great Video thanks. I have literally been crippled for days now with a lump in my PSOAS region. I could not walk or raise my leg up. Excruciating pain ensues. I have literally been using a walker, and now a crutch Probably doing too much lunging in an effort to shift emphasis to my left side which has been partially disabled for decades, due to a chronic knee condition for 30 plus years. Anyway I also have extreme anterior pelvic tilt, always had. I am 60 now. I forgot about these stretches. Bless you for posting this. I bet this fixes the problem, once I get the inflammation down.🙏

[@romanvigil1555]

See the internet can be used for great things. Thanks really appreciate your insight.

[@ballyBe_]

You are amazing!, thank you very much. 💗

[@gordonrichardson7308]

I really love your skeleton illustration!

[@DaisiePotting]

This was great thankyou so much. xx

[@giacomocucinare7591]

Great video Lucas ! Please your advice about min. max doing these exercises per day (at least a set of 4 per day 9.35). Many thanks for your answer

[@YistheRumGon]

Wow, a good teacher! Subscribed forever, thanks

[@YOGABODY.Official]

Gabriela - Thanks so much for your support!

[@MicheleAccettulli]

Oops… took the question to my meditation… and here you are. Looking forward to learning more. Love the 1st 2 poses. THANK YOU! ✨💖✨🙏🏻✨💖✨

[@YOGABODY.Official]

Thanks Michele!

[@Rob-jn6bj]

Really well explained. Great stretches. Thank you so much

[@YOGABODY.Official]

thanks, Rob!

[@annietariq1000]

Great videos, I’m 65 wanted some stretch’s to make my body flexible

[@johncorbett5925]

Learning from you, thanks

[@ffarag]

Thank you so much Lucas, you are the best .

[@YOGABODY.Official]

Hope you found it helpful!

[@brianrichardson8298]

I have spent hours looking at psoas stretching videos but this is by far the clearest. I have subscribed and can't wait to put some of the teachings into practice. Thanks for sharing.

[@YOGABODY.Official]

So happy to hear, Brian!

[@debratuoto2687]

Wow, thank you so much for the clarity without a bunch of vocab fluff.

[@YOGABODY.Official]

Hope it helps, Debra!