Let's Strengthen and Stretch the Iliopsoas! The Important Role of the 'Deep Core Muscles' That Change Your Posture and Gait

"I've been tripping more easily lately," "I'm worried about my hunched back," "My lower back feels heavy and dull," "I get tired quickly when walking."
If you are feeling these concerns, your "iliopsoas" muscles may be weakening or becoming stiff.

The iliopsoas is a muscle you don't hear about often, but it is a very important muscle that is deeply involved in posture, walking, and preventing lower back pain.

In this article, we will introduce the role of the iliopsoas and some stretches and exercises you can incorporate into your daily life.

■ Where is the iliopsoas located?

The iliopsoas is a collective term for the "psoas major," "psoas minor," and "iliacus" muscles.

They connect the spine to the pelvis and the thigh bone, and are located deep within the body (inner muscles).

Their main functions are:
・Lifting the legs
・Stabilizing posture
・Supporting the pelvis
・Assisting in movements like walking, running, and climbing stairs

These are the functions.

Although these muscles are used naturally every time you walk, they tend to weaken because they do not work sufficiently in a lifestyle involving a lot of desk work or car travel.

■ What happens when the iliopsoas weakens?

When the iliopsoas weakens, it leads to various physical issues.

For example:

・You become prone to a hunched back
・You become prone to lower back pain
・Your stride becomes shorter
・You become more prone to tripping
・You become prone to a protruding belly
・You become prone to fatigue

These are the changes.

Especially when sitting for long periods, the iliopsoas remains in a contracted state, making it prone to stiffness.

When muscle weakness and reduced flexibility occur simultaneously, it leads to poor posture and increased strain on the lower back.

■ First, make it easier to move with stretches

It is important to stretch stiff iliopsoas muscles before trying to strengthen them.

We recommend the "lunge stretch."

① Place one knee on the floor
② Bring the other leg forward
③ Slowly move your pelvis forward
④ Hold for 20-30 seconds in a position where the base of the back leg feels stretched

At this time, be careful not to arch your back too much.

Many people feel their hip joint movement become lighter after doing just 1-2 sets on each side.

It is recommended to do this after waking up in the morning or after sitting for a long time.

■ Simple exercises to strengthen the iliopsoas

In addition to stretching, building muscle strength is also important.

We recommend the "thigh lift exercise" for beginners.

① Stand with your back straight
② Slowly lift one knee to nearly 90 degrees
③ Hold for 2-3 seconds
④ Lower it slowly

Do 10 repetitions on each side.

Once you get used to it, you can also get sufficient results by alternating thigh lifts for 30 seconds while standing, or by lifting one leg at a time while sitting in a chair.

The key is to perform the movements slowly without using momentum.

■ Daily consistency changes your future body

The iliopsoas is a muscle that will respond well if you stimulate it a little every day, even without intense training.

By maintaining flexibility with stretches and maintaining muscle strength with light training, you can expect many benefits such as:

・Improved posture
・A longer stride
・Reduced strain on the lower back
・Prevention of falls
・Easier toning of the abdominal area

These are the benefits.

If you feel like you haven't been exercising enough lately, start by being conscious of your iliopsoas.

Although it is a small muscle deep in the body, its function has a major impact on the entire body.

Starting today, make stretching and thigh lift exercises a 5-minute daily habit, and aim for a body that can move lightly and easily.