How should ordinary people exercise iliopsoas muscle strength

Speaking of iliopsoas muscles, many people are familiar with it. Of course, it is beneficial for people to exercise iliopsoas muscles by themselves. However, many people do not know how to exercise iliopsoas muscles. In fact, you can use corpse-spreading, tree-style, single-legged ace pigeon style and other methods. So, how should ordinary people exercise iliopsoas muscle strength? Let’s take a look at how to exercise iliopsoas muscles.

1. corpse-spreading

1. corpse-spreading

　　Lying on a mat with your feet apart, slightly wider than shoulder-side; place your hands on the floors on both sides of your body, leave your hip joints at a certain distance, and open your palms upwards. Close your eyes and breathe naturally. Consciously release tension in various parts of your body.

2. Tree style

　　Standing, with your feet together, big toes leaning together and heels slightly apart. Relax your arms and naturally droop on both sides of your body. The thighs are tight and consciously lifting your knees. Imagine a string from the inner side of your thighs, passing through the core area, front chest and back until it comes out from the top of your head, pulling you upwards. Shoulders are downwards, chest, and shoulder blades relax and retract inwards. The pelvis is leaning forward, and the tailbone slowly extends to the floor. While breathing smoothly, maintain this posture for 30-60 Seconds.

　　3. Single-legged Ace Pigeon Style

　　Sit on the cushion with one leg, bent your left knee in front of the body, the left thigh is parallel to the spine and the edge of the cushion, the calf is at a 45-degree angle, and the right leg is straightened behind the body. Place your hands on the cushion in front of the body, push the body slightly backward. Keep the position of the hip joint unchanged. The body slowly lie forward, support the ground with elbows, and stretches the torso, and the hip joint sinks to the ground. Maintain this position for 20 to 30 Second. Change the other leg to be located below the chest and repeat the above movement.

4. Boat style

　　Sit on the mat, stretch your legs on the mat in front of the body, adjust your posture to ensure that the weight of your body is concentrated on the ischium. Contract the core muscles, lean back slightly and keep straight, while exhaling, flex your knees, lift your feet off the ground, and the upper and lower body in a "V" shape. If possible, you can also stretch your legs, raise your hands forward and keep them parallel to the ground. Keep breathing deeply during the entire movement, and continue to move for 20 Seconds, no more than 1 minute at most.

5. Bridge style

　　　Lying on your back, your arms are naturally placed on the side of your body, your knees are flexed, your feet are placed flat on the ground, and your heels are kept at a certain distance from your hips. The thighs and hip muscles are contracted, and the hips are raised until the body forms a straight line from the knee to the chest. Continue to contract the gluteus muscles when reaching the top. During this process, pay attention to keeping the neck relaxed and the shoulder joints do not leave the ground. Maintain this posture for 20 to 30 seconds or longer.

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