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(pronounced “so-as”). While it can be a tricky muscle to target and stretch, with a little perseverance, it
can be done.
– Sacroiliac pain
– Sciatica
– Disc problems
– Spondylolysis
– Scoliosis
– Hip degeneration
– Knee pain
– Menstruation pain
– Infertility
– Digestive problems
A tight psoas muscle can also cause or contribute to a number of other conditions like hip pain, groin
pain, uneven leg length, scoliosis, instability in the core of the body, and limited flexibility in the lower
back (2).
3. Kneeling Lunge
1. Take a kneeling lung position on the ground with your front leg at a 90º angle in front of you.
2. Posteriorly tilt your pelvis (tuck your tailbone under, glutes tight), and shift your weight forward
toward the front knee, while maintaining the posterior pelvic tilt.
3. Be sure not to curve the lower back – keep your tailbone tucked.
4. Stay here for 30 seconds to 1 minute. Relax, and then repeat on the other side.
5. Perform 3-5 repetitions on each leg.
4. Frankensteins Exercise
1. Start by walking like frankenstein, kicking one leg up, and reaching toward the opposite hand.
2. It’s important to keep your spine upright, and kick your leg up as high as you can. Don’t have your
body forward flexed as you’re kicking – if your hamstring flexibility is limited, and you can’t kick up
to shoulder height, you can still do the exercise with a lower kick. Only go up as high as your hip level.
As you become flexible over time, you’ll be able to kick higher and higher.
3. Do 15 repetitions on each leg, and perform 3 sets.
6. Standing Gate Openers
1. Lift your right foot and flex your right knee, pulling it towards your chest.
2. With your thigh parallel to the ground, swing your knee to the left, across the centre of your body,
and then to the right, opening your hips as much as you can.
3. Go back to the starting position, and repeat on the left leg.
4. Do 5-7 repetitions on each side.
7. Sit-Ups
1. Lay down on the ground with your knees bent and feet flat on the floor.
2. Place your hands behind your head, and curl your upper body up from the mat with smooth control.
Don’t jerk yourself up and strain the neck. Instead, keep your back flat, neck straight, and use the
muscles of your core to bring you up.
3. Do 3 sets of 10 repetitions.