The iliopsoas an almost unknown muscle! Yet most of us train it without even noticing! It is one of the internal muscles of the hip. It is found in the lumboiliac region and in the inner thigh region. They call it "the muscle of the soul".
Soul because it is a main energy center of the body. The more flexible and strong the psoas is, the more our life energy will be able to flow through the bones, muscles and joints. The psoas would therefore be like an energy channeling organ, a core that connects us to the earth, allowing us to create a solid and balanced support from the center of our pelvis. In this way the spinal column expands and, through it, all our vitality can flow. It is the only muscle that connects the legs to the spine so our correct posture depends on its good performance and more.
1. Ileopsoas Inflammation
Due to the fundamental function of the iliopsoas it is good to point out significant aspects regarding its contraction. Now imagine what happens when the psoas contracts: due to its joining the trunk to the pelvis, a shortened psoas will compress the lumbar vertebrae and lumbar intervertebral discs, and in extreme cases it will be the cause of real herniated discs. Again, not having cost us at the lumbar level, there will also be no structures capable of cushioning the defrosting action of a contracted psoas.
Keeping the psoas in constant tension can lead to serious consequences such as:
- sciatica
- malfunction of the localized organs of the abdomen
- problems behind
- other pathologies.
It is easily flammable, making it difficult for the affected person to restore an upright posture, after a prolonged squatting or a prolonged soft sitting position; Strong contractions following sports activities can cause this syndrome.
In emergencies, which often tend to happen in the morning as soon as you get up, move on all fours and immediately adopt stretching exercises.
2. Ileopsoas Stretching
Relaxing the muscle with quadrupedal stretching will prevent the risk of inflammation and contractures! Let's see how:
- To stretch your right hip flexors kneel on your right knee and place your left foot in front of you so that your left hip and knee are about 90 degrees. Place your hands on your left knee and push your pelvis forward until the right hip is brought in front of the right knee, hold for 20 ”.
- Keep the trunk vertical by checking with the abdomen. 10 reps for two sets with 30 ″ recovery! Repeat with the left leg as well.
- Knee stretch across the chest. Lie on a mat on your stomach (it can also be helpful to use a roller like in the image) and bend your legs. Bring your right knee to your chest, and support it with both hands. Press lightly to bring them closer. Hold the position for about 20 seconds, then repeat with the other knee.
- Vertebral lengthening. You have to lie down on a mat face up. Arrange the arms perpendicular to the body, in the shape of a cross. The palms of the hands must touch the floor.
When it is inflamed, there is a feeling of tension and swelling can occur in the groin. When the psoas is already inflamed, in addition to anti-inflammatory, decontracting massages and a couple of shiatsu sessions, especially in the abdomen and legs, they can elasticize the iliopsoas muscle and be a real relief to remove the cause of contracture and inflammation!
It is therefore important to keep it relaxed by reaping benefits such as:
- a marked improvement in abdominal functions;
- a marked improvement in posture and spine;
- better breathing and a balanced heart rhythm.
Let's see some exercises that help relax the psoas:
- side lunges with dumbbells;
- hyperextensions;
- sit on the bench;
- deadlifts with barbell.
Most people who practice crunches in the gym with a weak rectus abdominis, not isolating the iliopsoas, will experience discomfort on the hip flexor stretch on the second set, not caring why! By making the mistake of continuing to stress a muscle that has nothing to do with the abdominal muscle!
A tip not to be forgotten
Therefore, iliopsoas training is important for the points listed above, but at the same time we must make a distinction! In order not to get confused, I would recommend to beginner biotypes who practice consistently, di apply "the plank" right away.
It is one of the basic yoga poses, capable of effortlessly guiding you to most asanas (Downward Dog Pose) while helping you strengthen the muscles in your arms, shoulders, back and core. Regular practice can also help you improve your posture.
