The Psoas Stretch (Iliopsoas)
Generally speaking, the psoas or iliopsoas is a muscle that connects the lower back to the hips (see photo below). It is frequently involved in lower back pain due to shortening and imbalance mostly from our sedentary lifestyles (sitting, driving, computer work). Lengthening or stretching the psoas can significantly lessen lower back pain and help with posture also. We recommend holding the stretch for 20-30 seconds, three times per day.
Look at the photo below before stretching. Place one leg up on a chair or stair (something that won't move). Keep your back, neck, and shoulders in line and slowly lunge forward (similar to a runner's stretch) bending your elevated knee and keeping your back leg (downside leg ) straight and heel on the floor. Don't bend forward at the waist. Hold the stretch for 20-30 seconds three times per day.
For athletes or more flexible folks (same as above) rotate toward the upside leg while leaning back. See photo below
