If you want to have a slender waist or strong psoas muscles, you need to perform a series of exercises. This can prevent lumbar muscle strain and can better prevent many joint problems, such as disc herniation. Many people will experience soreness after exercising their waist muscles. There are many reasons for this, and it is also very likely that we did not stretch properly after the exercise. Today, let’s take a look at some ways to stretch the psoas major.
Method 1: Touch the ground and raise hips
Stretch the psoas major At the same time, unlike muscle-building exercises, many movements do not require the assistance of professional equipment and can be completed with bare hands. Touching the ground and raising your buttocks is a very good exercise, and you don’t have to worry about sports injuries. When we touch the ground and raise our hips, we should lift our hips as much as possible to feel the stretch of the psoas major. At this time, we can use the support of our elbows to help lift our body a little while our feet are upright on the floor. Yes, it cannot be bent.
Method 2: Abdominal flexion
To stretch the psoas major, we can also achieve this through abdominal flexion. First of all, we need to keep our body upright, with our feet spread naturally and shoulder width apart, our right arm straightened and raised above our head, and then tilted to the left, with the entire upper body tilted to the lower left corner. Pay attention to keeping the legs during the tilting process. Keep your left hand straight, place your left hand straight on the floor, feel the stretch of your right psoas muscle, pause for a few seconds, then switch to the other side, and stretch repeatedly.
Method 3: Forward Bend Squat
Forward Bend Squat is somewhat similar to a deep squat. However, what is different from a deep squat is that we bend our legs to a greater extent. While bending, perform a squatting motion to feel the stretch in your psoas muscle. When squatting, you can also hold your knees with your hands to determine the depth of the squat. Because everyone's height is different, the depth is also completely different. Everything is based on the feeling of the psoas major muscle. If you want to fully stretch your psoas muscles, you need to keep practicing.