The iliopsoas muscle is composed of the iliacus muscle and the psoas major muscle. The iliacus muscle is fan-shaped and originates from the iliac fossa; the psoas major muscle is long and originates from the side and transverse process of the lumbar vertebrae. The two inferior muscles join together, pass deep to the inguinal ligament, and insert on the lesser trochanter of the femur.
The main function of the iliopsoas muscle: when supported proximally, its pulling force is from bottom to upward, and it can flex the thigh when contracted.
When supported distally, both sides The iliopsoas muscles contract at the same time, causing the trunk to bend forward and the pelvis to tilt forward
In today's society, we have to sit in front of the computer for 8 to 10 hours a day, and our iliac muscles psoas muscle,. Even the rectus femoris on the front of the thigh becomes tight.
Tightness of the iliopsoas muscle can easily cause excessive anterior tilt of the pelvis (Anterior Pelvic Tilt), increase the angle of lumbar lordosis, and increase the chance of low back pain.
Today I want to bring you iliopsoas muscle massage and relaxation!
How?
1. Use massage balls to relax your muscles and fascia!
First, find the iliac crest. If you use a ball tool, first show the side support. position, then lie on the ball, let the ball position be below the iliac crest, slowly scan sideways back and forth until you find a (pain point), maintain the movement there, maintain At least 30 seconds.
Because this point is very sensitive to pressure, it will make you tense up at first, but remember to relax and continue to press the surrounding area. Proceed slowly
2. Improve the extensibility and elasticity of the iliopsoas muscle through static stretching!
Then we need to smooth these old groupsWeave, providing its ductility. The "Couch Stretch (below)" is one of the most effective exercises for opening up your hip's range of motion. Keep the distance between your back heels and buttocks as close as possible.
