How to stretch the psoas major muscle? There are many stretching movements. Among the stretching movements, some are good and some are not so good. However, these movements are all particular. I believe some people still understand how to stretch muscles. So, what is the most scientific way to stretch the psoas muscle? Let’s take a look at psoas muscle stretching.
Action 1
Stand slightly more than an arm's length away from the wall. Bend one leg forward and lean against the wall, keeping your head, neck, spine, pelvis, back legs and ankles in a straight line. Turn your hips outward, keeping your back heels flat on the ground and parallel to your hip joints.
Action 2
Lie on your side, with your knees and hips straight and in line with your trunk. Exhale, push up to a hip joint position, stretch your upper limbs under your shoulders and support your body weight with your arms and hands.
Note: You will need to place your side foot on the ground to stabilize your pelvis.
Action 3
Stretch your arms straight and sit on the ground holding a stool with both hands. Stretch your legs sideways. Exhale, turn your body sideways, cross your left leg above your right knee, and place your left foot on the ground. Exhale, bend the supporting arms, and try to lower the hip joint toward the ground while sliding the outstretched leg off the stool. This is a stretching method commonly used by dancers to correct tight hips.
Do not do this exercise if you have a history of lateral knee ligament injury.
Action 4
Stretch your hands straight by your side, stand with your left leg adducted as much as possible, exhale and bend your trunk on the right side, keeping your hands beside your hip joints.
Action 5
Stand up with your hands straight by your sides, and try your best to adduct your left leg. Exhale and bend the trunk to the right side. Try to reach the heel of your left leg with both hands. Exhale, raise your back, and return to the starting position.
This is an intense stretching exercise because it involves flexion and rotation of the spine.
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