What are the best stretches for the psoas muscle?

Best Psoas Muscle Stretches

For optimal psoas muscle stretching, perform static hip extension stretches held for 30-60 seconds, repeated 2-4 times per session, conducted daily or at minimum 2-3 days per week, with the muscle pre-warmed through light aerobic activity or moist heat application. 1, 2

Optimal Stretching Technique

Duration and Frequency

• Hold each static stretch for 30-60 seconds for maximum benefit in reducing psoas/iliacus muscle stiffness 3, 2
• Perform stretches daily for greatest gains in hip range of motion, with minimum frequency of 2-3 days per week 1, 2
• Repeat each stretch 2-4 times per session, aiming for 60 seconds of total stretching time per muscle group 2, 1
• Research demonstrates that iliacus muscle stiffness (measured by shear elastic modulus) significantly decreases after 1 minute of stretching, with further reductions occurring up to 5 minutes of cumulative stretching 3

Proper Execution

• Stretch to the point of tightness or slight discomfort, never pain 2, 1
• Perform movements slowly and breathe during each stretch—exhale during the stretch phase 2
• Pre-warm the muscle through 5-10 minutes of light aerobic activity or apply moist heat packs before stretching for enhanced effectiveness 2

Specific Stretching Methods

Static Hip Extension Stretch (Primary Method)

• Position yourself in a lunge stance or modified Thomas test position to achieve hip extension
• The psoas is maximally lengthened when the hip is extended, making hip extension stretches the most anatomically appropriate 4
• Hold the terminal stretch position for 30-60 seconds before slowly returning to resting length 2

Proprioceptive Neuromuscular Facilitation (PNF) - Advanced Option

• Perform a 3-6 second contraction at 20-75% maximum voluntary contraction of the hip flexors 2
• Follow immediately with a 10-30 second assisted stretch into hip extension 2
• Evidence shows PNF produces significantly greater improvements in hip extension range of motion and pain reduction compared to standard stretching techniques 5

Integration Into Exercise Program

Timing Considerations

• Stretch when pain and stiffness are minimal, typically prior to bedtime for those with hip or low back issues 2
• Alternatively, perform stretching during the cool-down phase after aerobic or resistance training 2
• Allow at least 48 hours between intensive stretching sessions for the same muscle group when combined with strengthening 2

Complementary Strengthening

• While stretching addresses muscle tightness, the psoas also requires strengthening for optimal function
• Hip flexion exercises at 30-60° of hip flexion produce highest psoas activation (>60% MVIC), particularly with active straight leg raises 6
• Perform resistance training 2-3 days per week at 60-70% of one-repetition maximum for 8-12 repetitions across 2-4 sets 2

Critical Pitfalls to Avoid

• Never perform ballistic or bouncing stretches on the psoas, as this increases injury risk—use controlled static or PNF methods only 2
• Avoid stretching inflamed or acutely painful muscles; modify by decreasing range of motion or duration until inflammation subsides 2
• Do not hold your breath during stretching—this creates unnecessary tension and reduces effectiveness 2
• Do not stretch cold muscles; always warm up first through light activity or external heat application 2

Expected Outcomes

• Measurable reductions in muscle stiffness occur after just 1 minute of static stretching, with progressive improvements up to 5 minutes 3
• Daily stretching produces the greatest gains in joint range of motion compared to less frequent protocols 1, 2
• Combined with appropriate strengthening, flexibility training contributes to reduced low back pain and improved lumbopelvic stability 5