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Lower Back Pain Causes & Solutions Psoas Stretch

Pilates Information
Free Pilates Exercises Online
Sample Pilates Exercises
(If you have back pain, read about modified exercises on the right side of this page, also follow the link about trigger points).
Psoas Stretch:- Start Position
  1. From the Relaxation Position, bring your left leg up and clasp it at the knee.
  2. Pelvic neutral! Anchor the Scapulas!
Psoas Stretch:- Action
  1. Breathe in, then zip and hollow.
  2. While breathing out, slowly stretch your right leg out along the floor.
  3. Breathe in, and maintain zip and hollow.
  4. While breathing out, bring your right leg back to the start position.
  5. Repeat twice each side.
What the Psoas Stretch Does
  1. A core exercise for treatment of a common cause of back pain: trigger points in the psoas muscle.
  2. Gently lengthens the Psoas to its required length without the pelvis "looking down".
  3. Holding the other leg and applying the techniques of Pilates 'Controlology') stabilizes the pelvis, and helps to avoid low back pain.
  4. This Psoas stretch is safe because it does not overstretch the psoas.
Psoas injury exercises, (Scroll right>>>>....)
Psoas Stretch, Start Position
Psoas Stretch, Start Position
Psoas Stretch, End Position
Psoas Stretch, Action
Picture and Discussion: The "Tight-Weak" Psoas Muscle, is prone to spasm and shortening, or "tight weak psoas". This is a trigger point phenomenon. Trigger point massage will release it and greatly enhance stretch and strengthening exercises. "Tight weak Psoas" is believed to contribute to 10 -15% of cases of Low Back Pain. More info:- The TriggerPoint Manual, also Pain upon Hip Extension. Diagram: The Psoas and Iliacus piliopsoas
Watch Points
  • Keep your neck relaxed and scapulas anchored! (Feel free to place a small cushion under your head).
  • It is more important to keep the pelvis stable than to totally straighten the leg!
Psoas Stretch for Severe Back Pain
  • If you experience severe back pain while extending your leg or returning your leg from the extended position, You should see a trained professional. They may advocate the following:- Psoas Stretch for Severe Back Pain. If the pain is mild to moderate, try the following.
Psoas Stretch for Moderate Back Pain:-
  1. Breathe in, then zip and hollow and press your lower spine into the ground. (This will tilt the pelvis so that it is looking "upward").
  2. While breathing out, slowly stretch your right leg out along the floor. Do not let you back arch! Stop at the point that you feel pain.
  3. Breathe in, maintain zip and hollow.
  4. While breathing out, slowly bring right leg back.
  5. Repeat twice each side.
Reference
  1. Shirley A Sahrmann: Diagnosis of and Treatment of Movement Impairment Syndromes Publ. Mosby 2002
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