Iliopsoas Stretch | Improving Swayback and Tripping

"Lately, it's hard to move my legs forward."
"My lower back gets stiff when I'm sitting."
"My front thighs get tired easily."
"I feel like I might have a swayback."

In the background of these concerns, what is often involved is the "iliopsoas muscle."

However, in actual practice,

・Intending to "stretch" the iliopsoas
・But actually just arching the lower back

These cases are seen quite often.

This time, I will explain:

・What the iliopsoas is
・Why it tends to get stiff
・What to expect from stretching
・How to perform the stretch
・Tips for getting better results

What is the iliopsoas?

The iliopsoas is a collective term for:
・The "psoas major," which starts from the lumbar region
・The "iliacus," which starts from the inside of the pelvis

It crosses the front of the hip joint (the base of the thigh) and attaches to the femur (thigh bone).

It mainly functions to flex the hip joint (lifting the leg forward) and is used quite a lot in daily life, such as when walking, climbing stairs, running, and standing up.

It is also a muscle that is strongly involved in the hip joint, pelvis, posture, and lower back.

Why do modern people tend to get stiff?

A major reason is "long periods of sitting."
While sitting, the hip joint remains in a bent state.

In other words, the iliopsoas is a muscle that "tends to stay shortened and become stiff."

In particular, it is often seen to become stiff when the following continue:
・Desk work
・Increased time on smartphones
・Focus on car travel
・Lack of exercise (or over-exercising)

Characteristics seen in people with stiff iliopsoas

Common conditions seen due to a stiff iliopsoas include:

・Front thighs feel tight
・Short stride length
・Hip joint feels jammed
・Lower back tends to arch
・Getting tired after walking for a long time
・Difficulty using the glutes

and other such states.

In particular, for those who say, “I’m training my glutes, but I only feel it in my front thighs,” it may be related to stiffness in the front of the hip joint.

Expected benefits of iliopsoas stretching

Expected benefits of stretching include:

・Improved flexibility in the front of the hip joint
・Improved stride length
・Reduced tension in the front thighs
・Reduced pressure in the lower back
・Improved posture
・Increased efficiency of glute lifting

and so on.

Points to note for iliopsoas stretching

A common mistake in iliopsoas stretching is
・emphasizing the arch of the lumbar spine (lower back).

In this case, risks arise such as:
・The stretch of the iliopsoas is halved
・The pelvis tilts forward (making it easy to hurt your lower back)

→ During the stretch,
・tilt your pelvis backward (round your lower back) while performing it
to safely stretch the iliopsoas.

How to perform the iliopsoas stretch

・Stretching while lying down

① Lie on your back and pull one knee toward your chest. (If this is difficult, you may clasp your hands behind your knee.) ② Extend the other leg and stretch the base of the thigh. (Do not arch your lower back. Placing a cushion or similar object under the base of the thigh can increase the range.)

・Stretching while in a half-kneeling position

① Get into a half-kneeling position, ② place both hands on the floor, and round your lower back. ③ Move the leg you are stretching far back. (Ensure the angle of the front knee is 90 degrees or more.) ④ Stretch with the image of bringing the base of the back leg's thigh closer to the floor. (It is effective to twist your toes and thigh slightly inward.)

＊If the front leg gets in the way, you may move the leg outward.

Hold for 15–30 seconds once you feel the base of your thigh stretching. Stay relaxed and do not hold your breath.

Summary

The iliopsoas is a muscle used for “walking, standing, and maintaining posture.”

Also, due to the mechanization of daily life, modern people tend to have this area become stiff due to:
・Sitting too much
・Not moving enough (or moving too much)

If you feel:
・Tension in the front thighs
・Decreased walking speed
・Tension in the lower back
・A feeling of tightness in the hip joint
and so on,

It is recommended to start by conditioning the front of your hip joints within a comfortable range.

Even with small, consistent efforts, your body will gradually change.