Lately there has been more and more talk about the psoas muscle. You can follow entire workouts on Instagram and YouTube and find interesting facts about them in many articles. What is behind this term and why is it so important to take care of it? Below we will tell you briefly and succinctly what this topic is actually about and what you can actively do to keep this muscle in good condition.

Psoas muscle – one of the most important in our body

psoas muscle healthy back

Which is the psoas muscle?

Scientifically called the Iliopsoas muscle, it is known in everyday language as psoas. It is not for nothing that this extremely important muscle for our body is also called hip flexor or leg lifter, because without it you cannot walk, hop, bend or even sit. It is one of our largest skeletal muscles and forms the only connection between our spine and our legs.

This is why the psoas muscle ensures optimal stability and mobility of the body at the same time. It also goes through the abdominal area and the pelvic floor, which ensures it has other important functions. This muscle also affects a number of internal organs, blood circulation and diaphragmatic breathing. More precisely, it can be called the lumbar iliac muscle.

A powerful bridge between legs and upper body – the psoas

train psoas muscles

In her book “The Psoas Book”, the internationally known therapist Liz Koch even calls this important muscle the “muscle of the soul”. And rightly so. The ancient Ayurveda teaching and current studies indicate how great the influence of its condition is on our physical and mental well-being.

Regular stretching can significantly improve the function of the psaos muscle

psoas muscle stretching exercises

What weakens our psoas muscle?

Chronic back pain, tiredness and sluggishness as well as poor posture and restricted movements could be symptoms of decreased psoas function. Because if this muscle is neglected, it tends to shorten pretty quickly. And unfortunately there are too many reasons for this in our everyday life. One of the most common is sitting for a long time – in the office, in front of the television, while driving, etc. The psoas muscle as well as the surrounding fasciae can shorten even more if you sit with crossed legs or high heels for longer. The important hip flexor also suffers when wearing uncomfortable shoes. The consequences are often back, lumbar or knee pain, which can severely impair our wellbeing and quality of life.

Do not stay seated for more than 40 minutes at a time!

psoas muscle symptoms back pain

Other factors that have a negative effect on the psoas muscle are stress and tension as well as inner restlessness and anxiety. On the other hand, one should control with appropriate relaxation techniques, such as autogenic training or progressive muscle relaxation.

How do you keep the psoas fit?

In addition to relaxation techniques, it is extremely important to keep the muscles fit through regular walks, crawls, cycling and other asymmetrical activities or suitable stretching exercises, yoga asanas and workouts. Here we have four simple but very effective exercises ready for you. You can do these either one after the other or individually and benefit from them on a daily basis.

# 1 side crunches

Young woman doing bicycle crunches at the gym.

The right execution:

# 2 Yoga Asana – the dove

yoga asana psoas muscle training

The right execution:

# 3 Lateral stretch in the seat

side stretch psoas muscle training

The right execution:

# 4 Half the bridge

psoas muscle exercises tips

The right execution:

Stay fit and active! Never neglect your psoas muscle, rather stretch and exercise it regularly so that it can serve you faithfully!

Have fun training and be healthy!

psoas muscle stretching exercises