If your hip flexors get extremely tight quickly, below are 7 fantastic stretches to help you release them, specifically the psoas muscle.
I want to focus on the psoas muscle in this post because it’s the primary hip flexor of the thigh. These stretches also target the other hip flexor muscles, such as the rectus femoris (quadriceps).
I included a full video tutorial of these stretches if you’d like to do them with me. Otherwise, below the video is a breakdown of the stretches and instructions for doing them properly.
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I struggled with psoas tightness for so many years. Psoas tightness caused me a great deal of lower back pain. I made. Once I started releasing the psoas consistently, my hips started to feel more balanced.
When the psoas muscle shortens and tightens, it starts to affect your posture in addition to causing hip tightness. An anterior pelvic tilt, rounded shoulders, and a rounded back is a sign of tight hip flexors.
So, by working on this muscle through self-myofascial release and doing the stretches in this post, you’ll hopefully maintain a healthy muscle balance and avoid tightness.
The iliopsoas unit comprises the Psoas major, minor, and iliacus muscles (1). The iliopsoas muscle unit is the primary hip flexor of the thigh. Its overactivity can lead to tightness and dysfunctions. Here’s what this complex muscle group looks like:
Origin: The Psoas major muscle is part of the iliopsoas muscle (the Psoas combine with the Iliacus).
You can see how when the psoas tightens, it pulls on your lower back and pelvis. The Psoas muscle originates from the transverse and lateral surfaces of the last thoracic vertebrae and intervertebral discs.
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The deeper segment originates from the lumbar vertebrae and intervertebral discs. The Psoas minor is a thinner muscle located on the front or anterior aspect of the psoas major muscle (2)
Insertion: The lesser trochanter receives the insertion of the PSOAS muscle. The trochanter is part of the femur bone and is a muscle attachment site.
The stretches below will release the Psoas and the Rectus Femoris, both of which are part of the quad muscle group and are hip flexors.
I recommend you foam roll the Psoas for a few minutes before stretching.
Hold each stretch for 10-20 seconds. If you have a disc bulge or herniation, please avoid the extension stretches. I’ll mark them for you.
And if you’d like to follow along with me through each stretch, here’s the video of the 7 stretches:
You can also do this stretch standing. Keep your back straight and avoid over- arching your lower back to also stretch the psoas.
*Skip this one if you have a disc issue, sciatica, or experience pain extending your back. You have 7 more stretches to choose from!
* If you have a disc bulge, herniation, or sciatica, try the modification instead. Avoid the high cobra.
If this is still an intense stretch for your lower back, you can rest your head on your hands. This slight elevation will help restore your spinal curvature and release psoas tightness.
The wall psoas stretch is exceptionally effective in releasing the psoas. Be careful with this stretch, as it can be very intense. Start slow and increase the intensity progressively.
This adductor stretch is a great addition to the list because the adductors can also inhibit the hips and cause psoas compensation and tightness.
I like to add it in to complete my stretching routine!
