Lying flat on your back, rest your left leg on the floor, while bringing your right leg back toward your body. Lie on your stomach with legs straight behind you. In this pose, you don't need to perform any muscular action to release the psoas. Get down on the floor of your office. Use your right arm as a pillow for the right side of your head. I know Psoas is a fancy word, but basically it's the muscle on the front of your hip. Hip Flexor Stretches - Sports-health . Intensity is light. Stretch Hip Flexors Standing - Unlock Hip Flexors The key to finding either the quadriceps stretch or the standing psoas stretch is to set the shape up correctly. Steps to do exercise : Take into a half-kneeling position with the right leg about two feet in front of the left leg. Pay close attention to the inner thigh of the back leg trying to set it . Begin to focus on your breath. Commonly called iliopsoas muscle. Reach up with both hands, push your hips forward, lean back and then lean away from your back leg. Psoas Hip Flexor Stretch (Standing) - YouTube A good stretching routine should be performed 2-3 times a day to keep your hip muscles from getting too tight. Orient your trunk so that both the hips and shoulders are facing forward. Stagger your feet approximately two feet apart in a lunge position. Thomas Stretch Psoas Muscle. Move to a kneeling position on the floor. Hip Flexor Stretches for Seniors - ELDERGYM® Standing Psoas Stretch - YouTube Standing Lunge Psoas Stretch: This stretch will also work as an Iliopsoas stretch. Active Supine Stretch. Pull your unaffected knee in towards your chest. The Psoas Muscle. Frog stretch. Lie on your stomach with legs straight behind you. The opposite knee should be straight and the torso should remain upright. If you're familiar with the Science of Stretching approach to flexibility, you'll know the Three Principles of Practice: (1) Wet Noodle, muscles stretch best when relaxed, (2) Breathe to Relax, inhale through your nose for four counts and out through your mouth . . Bend the knee of your right leg while keeping your left leg straight. Iliopsoas bursitis is an inflammatory response within the bursa located under the iliopsoas muscle. 2. The iliopsoas responds to direct and angular pressure, anywhere from 30-90 seconds. Standing Quad and Hip Stretch (1:20) Stand upright while balancing on one leg. 4. Reach up with both hands, push your hips forward, lean back and then lean away from your back leg. Repeat 5 to 10 times.