Stretching for Good Posture - The Psoas Muscle

Stretching for Good Posture - The Psoas Muscle

   This is a stretch for the deep psoas muscle that when tight compresses the lumber spine, tilts the pelvis and can contribute to sciatica and lumber pain.

  In horse riders if this muscle is tight it prevents the rider being able to stretch the leg back and keep the heel in alignment with the shoulder. It also causes anterior tilt which is a sway back and if it one muscle is tighter than the other, can cause one hip to be higher than the other and the toe pointing more outward.

  The psoas is a very strong and powerful muscle. It helps the body bend towards the ground and sideways, and is the prime mover for lifting the leg up when walking.

Tightness Test

  Wearing loose fitting clothing lie on the floor and bring one leg up to your chest. Keep your head on the floor. If the psoas muscle is tight on the opposite leg, the back of the thigh will lift off the floor. Repeat for the other leg.

  Caution - with all stretches do not create pain.

Psoas Stretch

  Sit on the edge of a table where your feet will not touch the ground. You may like to put something on it such as a folded blanket for comfort.

  Gently roll back bringing one leg up to your chest (with head still on the table).

The hanging leg is doing the stretch and should not be touching the table.

  Allow the leg to stretch down to the ground, but keep your body straight. You could add ankle weights to help the stretch.

  Hold the position for 30 seconds then repeat with the opposite leg.

   Repeat 2 more times holding the position for up to a minute or longer if comfortable.

Valee More has a horse riding background and is trained in remedial massage, craniosacral therapy and orthobionomy. She loves helping horse riders with awareness of their posture, releasing tight muscles and pain, and helping to realign their posture to assist in their riding. She empowers clients with self-help techniques such as stretching specific muscles and learning to use the body in a more balanced way. Valee guarantees pain relief during sessions.

  She also works with horses with Reiki and craniosacral therapy. Her websites are www.animalhealing.co.nz and www.theoasisclinicltd.com