muscle of the month

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Most of the muscles that move the femur (thigh bone) originate on the pelvic girdle (in and around the hips) and insert in the femur. The posts major, posts minor and iliac muscles share the same insertion point and are collectively known as the iliopsoas (il-e-o-SO-as). 

The psoas minor is found in only about half of the human population. So we will focus on the other two more prominent muscles. 

Iliopsoas is the strongest hip/thigh flexor making it very important for walking, running and even standing.  Thanks to technologies conveniences, desk jobs and binge watching tv (SITTING A LOT) this muscle tends to be chronically shortened. This can lead to an anterior tilt of the pelvis, limitation of hip extension, weak and overused glutes and hamstrings, bad posture and a myriad of other issues. Some of these can result in a shortened gait (stride) while walking and also having trouble raising up out of bed while lying on their back, needing to use their arms to push themselves up. It usually also results in sciatic and lower back pain and even degenerative discs in the lumbar (lower) spine.         

Origin- Transverse processes and bodies of the lumbar vertebrae

Insertion- With iliacus into lesser trochanter of femur

Action- Psoas major and iliacus muscles acting together flex the hip joint, rotate thigh laterally. RMA (Reverse Muscle Action): Flex trunk on the hip as in sitting up from laying down or, from the other side, leg raises. 

Innervation- Lumbar spinal nerves

Blood Supply- The psoas major muscle receives its blood supply from multiple sources, primarily the iliolumbar artery, a branch of the internal iliac artery. It also receives contributions from the lumbar arteries (branches of the aorta), the obturator artery, and branches of the external iliac and femoral arteries.

Origin- Iliac fascia and sacrum

Insertion- With psoas major into lesser trochanter of femur

Action- Psoas major and iliacus muscles acting together flex the hip joint, rotate thigh laterally. RMA (Reverse Muscle Action): Flex trunk on the hip as in sitting up from laying down or, from the other side, leg raises. 

Innervation- Femoral nerve

Blood Supply- The iliacus muscle receives its primary blood supply from the iliolumbar artery, a branch of the internal iliac artery.Additionally, it receives contributions from the deep circumflex iliac artery, obturator artery, and femoral artery. 

• Low Lunge: Stand with your feet hip-width apart, step forward with one leg, and lower your body until both knees are bent at a 90-degree angle, ensuring your front knee doesn't extend past your toes. Then, push back up to the starting position and repeat with the other. This pose is a beginner-friendly yoga pose that stretches the hips, thighs, and groin, targeting the psoas, while strengthening the legs and core.
• Crescent Lunge: Start in a low lunge with your front knee bent at a 90-degree angle and then straighten your back leg while keeping your back heel lifted. Engage your core, lengthen your spine, and reach your arms overhead, palms facing each other. Keep your gaze forward or slightly upward, and hold the pose while breathing deeply.
• Bridge Pose: Lie on your back with knees bent and feet flat on the floor, about hip width distance, then lift your hips off the ground, creating a bridge-like shape with your body. Lifting the hips in bridge pose lengthens and strengthens the psoas while also engaging the lower back and glutes. It's a beginner-friendly pose that can be modified for different levels and is also great heart opener.
• Supported Bridge Pose: Start in bridge pose. Then slide a yoga block or bolster under the hips and lower down so that your weight is supported by the block, under your hips. Then you can drag one heel out at a time, extending the leg and stretch the front of the hip. Alternate legs. 
• Reclined Knee to Chest Pose: Lie on your back, hugging both knees to your chest, and gently rocking from side to side. This pose gently stretches the psoas by bringing the knee towards the chest. This pose helps relieve gas and digestive discomfort by applying gentle pressure on the abdomen and massaging the lower back.

Tips for Effective Psoas Release:

• Mindful Breathing: Deep, conscious breaths can help deepen the stretch and release tension in the psoas. 
• Listen to Your Body: Pay attention to your body's signals and avoid pushing into any painful sensations. 
• Consistency: Regular practice of these poses will help you maintain a healthy and flexible psoas.

• Boat Pose: Sit with your knees bent and feet on the floor. Lean back slightly, balancing on your sitting bones, and lift your feet, bringing your shins parallel to the floor. Engage your core by drawing your lower belly in and up, and extend your arms forward. You can modify the pose by keeping your knees bent or holding onto the back of your thighs for support. For a greater challenge, straighten your legs and lift your chest, reaching your arms forward. This pose engages the core and psoas to maintain the V-shape, strengthening the muscles. 
• Leg Raises: Lie flat on the back, placing hands palm down under the sacrum and tailbone. Squeeze the legs together and on an exhale lift both legs up to create a 90 degree angle at the hips. Hold for a 2 count. Then put legs back to the starting position on the inhale. Repeat 3-5 sets of 10-20 reps. You can also do this exercise standing up and raising a straight leg out in front of you. Lifting a straight leg while lying down or standing challenges the psoas and hip flexors, building strength. 
• Mountain Pose: Standing with feet together or hip-width apart, maintaining an upright posture with engaged muscles and a sense of groundedness. The pose emphasizes proper alignment, body awareness, and a connection to the breathWhile seemingly simple, Mountain Pose can be a foundational pose for activating and strengthening the psoas, especially when focusing on a strong foundation, proper alignment and core engagement.