How to exercise the most scientific way of stretching the psoas major muscle

There are many stretching movements for how to stretch the psoas major muscle. In the stretching movements, some movements are very good, and some are not very good. However, these movements are all particular. I believe someone still understands how to stretch the psoas major muscle. So, how to train the psoas major muscle stretching? Let’s take a look at the stretching of the psoas major muscle.

　　Action 1

　　Stand slightly larger than an arm. One leg is bent forward and leaned against the wall to keep the head, neck, spine, pelvis, hind legs and ankles in a straight line. .Rolle your hips outward, keep your backward heels flat on the ground and parallel to your hip joints.

　　　Operation 2

　　Lying sideways, stretch your knees and hip joints straight into a straight line with your torso. Exhale, push upwards in a position to lean against your hip joints, and extend your upper limbs under your shoulders to support your body weight with your arms and hands.

　　Note: You have to put your side feet on the ground to stabilize your pelvis.

　　Operation 3

　　Straighten your arms, hold your stool with both hands and sit on the ground. Exhale and turn your body sideways. Cross the left leg on the right knee, and the left foot is on the ground. Exhale, bend the support arms, and try to lower the hip joint to the ground while sliding the extended legs off the stool. This is a common method for dancers to correct their hips too tight.

This exercise should not be done if there is a history of injury to the lateral ligament of the knee joint.

Action 4

Straighten your hands on the side of the body, stand on the left leg and retract your legs as much as possible, exhale and bend the right side of the trunk, keep your hands next to the hip joints.

Action 5 　　Straighten your hands on the side of your body, stand, and try your best to retract your left leg. Exhale, bend the right side of your torso. Try to reach the heels of your left leg with both hands. Exhale, put on the back, and return to the starting position.

　　This is a very vigorous drafting exercise, because it includes the bend and rotation of the spine.

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