This movement is a way of lengthening the psoas muscle (one of the hip flexors) which has a number of key steps to it. These are using the mechanics of the body to try to focus the movement into the psoas and countering typical avoidance movements.
This is an alternative to the Hip Flexor Stretches.
Equipment
None needed other than some space (including above your head)
rSteps
- Stand with both feet facing forwards.
- Take a comfortable step forward with one foot. In the photo to the right, it’s my left foot. it is not a big stride, as this knee will be bending to apply the stretch to the psoas on the back leg.
- Lift the toes of the back leg off the floor, so you can pivot on the ball of the back foot to rotate inwards at the hip so the heel of that foot is out to the side of the toes. We’re looking for inward rotation of the hip.
- The same arm as the back leg comes up to shoulder height in front of you, and that reaches forwards. This is preventing you turning towards the back foot. In the first set of photos below it is my RIGHT psoas I’m working on, so my RIGHT arm is reaching forwards
- The opposite arm, the same arm as the leg that stepped forwards. reaches up towards the ceiling, preventing you tilting to that side. In the first set of photos, it is my LEFT arm reaching upwards
- The front knee bends to increase the stretch.
- Hold for at least 30 seconds
- Repeat with the other foot in front, with the arms doing the opposite. In the second set of photos, it is my RIGHT foot stepped forwards so I’m working on my LEFT psoas, with the LEFT arm reaching forwards and the RIGHT arm reaching upwards.
There are a number of steps to it, and I still sometimes get a bit confused as to which arm does what. This should not cause any discomfort or pain, if it does then please stop the movement.
Video
Thanks for reading this my lovely Interonauts.
Tim
