How to Work Out Your Psoas Muscle and Improve Your Health
There is one major muscle that’s so vital for your everyday health, but receives so little attention than it should have. It’s called the psoas.
What is the psoas?
The psoas muscle connects your upper and lower bodies and helps you move. It is one of the two muscles that make up the iliopsoas, which is the strongest hip flexor.
The psoas muscle is attached to the vertebrae of the lower spine, sits on top of the pelvis and connects to a tendon located at the top of the femur. It is also connected to the diaphragm and holds all your major organs in place.
What are its functions?
A healthy psoas muscle keeps your pelvis aligned, your hips stable, and most importantly, gives you greater mobility and core strength. It allows you to train harder, lift heavier and gain strength efficiently.
Although the psoas muscle is one of the most important muscles in the body, it is also often neglected. When it comes to gaining core muscles, we focus on our abs. We do it not knowing that there’s a deeper layer of muscle underneath called the iliopsoas that we also need to work out.
What are the dangers of neglecting my psoas muscle?
You need your psoas muscle to perform basic body movements. However, if you spend hours sitting, then your psoas muscle tightens. This could lead you to develop lower back and pain, as well as sustain injuries.
How can I work out my psoas muscle?
There’s a lot of ways for you to work out your psoas. Here are six of many exercises that you can perform to keep your psoas flexible and increase your body’s mobility.
Proprioceptive Neuromuscular Facilitation (PNF) Stretching
PNF stretching decreases the stiffness surrounding a problematic joint while relaxing the other muscles.
A dynamic stretch exercise requires you to put maximum effort in working out your joints and muscles. By doing this, you prepare your body for movements that are high intensity and require more mobility.
Three-Dimensional Core Stability Exercise
These intense workouts essentially work on your core’s endurance. Strengthening your core and the muscles underneath it is important if you want to do extreme sports.
Mobility exercises, like running and biking, are full body workouts that help joints move flexibly and freely.
These exercises help loosen and lengthen the body’s connective tissues in order to make muscles breathe and be more flexible.
Muscle Activation Movements
These workouts target muscle areas that don’t get much exercise to help your body move efficiently.
Where do I learn these workouts?
There’s a lot of Youtube videos featuring these workouts. But you can only really strengthen your psoas if you follow a specific program, like the Unlock Your Hip Flexors program by Mike Westerdal and Rick Kaselj, MS of CriticalBench.com. The program gives a thorough background on the importance of your hip flexor and incorporates all the workouts above. To know more about this program, click on this link.