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The Psoas Muscle – EasyFlexibility
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The Psoas Muscle

Posted by EasyFlexibility Team on

Psoas - a lot has been said about this muscle. A deep hip flexor located in the center of the body. It is in close proximity to various organs. It is involved in various functions.

If you want a True (Squared) Front Split, you can't do it with tight psoas. Not going to happen. Many other techniques require a flexible Psoas. It's a rather tight and "hard to get to" muscle. But its flexibility is an absolute must.

But How do we stretch it?

Well... Ask a yoga or dance teacher how to stretch the psoas, and you may get something like this:

hip flexors lounge stretch yoga 

This is a typical stretch that stretches the flexors of the hip. But is this a true Psoas Stretch? To answer that question we have to check with the science of Kinesiology.

The stretch shown above simply places the hip into extension. This means all the flexors of the hip are stretched indiscriminatorily. All 10 of them. Yep...


There are 10 muscles that flex the hip, 11 if you really want to get into it

If you are interested here they are, 6 Hip Flexors (they are called hip flexors, so they must flex the hip):

And if we want to be very technical, the anterior fibers of Gluteus Medius.


So you are stretching 11 muscles in that stretch! If ANYONE of them is tigher than the Psoas in that position, You are NOT getting the Psoas.

You see the dillema? There are 11 doors. Psoas maybe door 3 or 5 or 10. And you can't even get past door 1 or 2.

Kinesiological Stretching Techniques have an answer

You see, no two muscles do the same thing. Psoas does something no other muscle do:

  • It Flexes the hip
  • Adducts the hip
  • Laterally Rotates the Hip
  • Laterally flexes the lumbar spine.

No other muscle does that. Its close relative Iliacus does not even do that. It does everything Psoas Does, except for the lateral flexion of the spine. This allows us to separate the Psoas out.

Of course Kinesiological Stretching Techniques is a lot more than just using the science of Kinesiology to target an individual muscle, as you see on the video. But that will be addressed in the upcoming articles.


If you want to see how Kinesiological Stretching techniques are used to stretch each of the hip flexors, this program have helped many people:

Tight Hip? Get the complete Hip Combo!

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7 comments

  • Hi Jennifer, if you strengthen all muscles in your hips and legs using the ELC exercises then you can go back to stretching safely. Have a look please:
    http://easyflexibility.com/products/extended-length-conditioning-for-lower-body

    EasyFlexibility on
  • Any tips for how to stretch it with a hip replacement? I can’t do that deep front lunge anymore. I had an anterior entry (scar in front) and have the hardest time. I’m very flexible still even after the replacement and I can go out of normal alignment easily. So I always used to push past the normal level of stretch before and now if I do that I’m afraid it will dislocate.

    JEnnifer SOutherland on
  • Hi Drew, this program will help, and even more if you complement it with the ELC program, have a look here please: https://www.easyflexibility.com/products/extended-length-conditioning-for-lower-body

    EasyFlexibility on
  • What can I do if I regularly sprain/pull my psoas? I know better than to stretch a pulled muscle but it is very frustrating when it happens.

    Drew on
  • Hi ERin, on the front leg where? The top? Those muscles are being contracted, so that’s probably what you feel, not a stretch. If that bothers you keep alternating sides doing the exercise, also try trigger point release on the area before doing the exercise and it should make a big difference.

    EasyFlexibility on

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