The ultimate guide to psoas stretches and strengthening exercises

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What is the psoas muscle and why is it important?

The psoas muscle (pronounced SO-as) is one of the most important hip flexors in your body. It connects your lower spine to your femur and plays a major role in stabilizing your core, supporting your posture, and enabling movements like walking, running, and sitting.

A tight or weak psoas can throw off your alignment, limit your mobility, and cause pain in your hips, back, or even knees.

Signs of a tight or weak psoas

• Chronic lower back pain

• Hip tightness or discomfort, especially after sitting

• Poor posture or an exaggerated lumbar curve

• Difficulty standing upright

• Pain or stiffness while running or walking

Recognizing these symptoms is key to addressing the root cause through targeted psoas stretch and strengthening exercises.

Best psoas stretches for pain relief and flexibility

Incorporating a regular psoas stretch routine can help you release tension, restore balance, and relieve discomfort. Here are some of the best psoas stretches to get started:

1. Low lunge stretch

This classic hip flexor stretch is perfect for tight psoas muscle relief.

2. Psoas release with a foam roller

Lie on your stomach with a foam roller under your hip. Slowly roll and breathe into the pressure point for gentle myofascial release.

3. Reclined psoas stretch

Lie on your back with one leg hanging off the edge of a bed or bench. Hug the opposite knee to your chest for a deep stretch.

4. Bridge pose

This stretch strengthens the glutes while also gently lengthening the hip flexors.

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Strengthening exercises for the psoas muscle

While stretching is essential, a strong psoas muscle provides long-term stability and support. Try these psoas strengthening exercises:

• Hanging leg raises

• Seated marches with resistance bands

• Bridge marches

• Mountain climbers

• Boat pose (Navasana)

These moves activate and build strength in your deep core and hip flexors.

How to incorporate psoas exercises into your routine

For best results, aim to include psoas release exercises and hip flexor stretches in your weekly routine 2–3 times per week. Alternate stretching and strengthening days, and always listen to your body.

Pair these exercises with proper warm-ups, hydration, and rest for optimal recovery and flexibility gains.

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Safety Tips and Precautions

• Don’t push into pain — gentle discomfort is okay, but sharp pain is a red flag

• Warm up your body before deep stretches

• If you have chronic hip or back pain, consult a physical therapist

• Modify poses using yoga blocks, straps, or cushions as needed

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