Massage and stretching of iliopsoas muscles

The iliopsoas muscle consists of the iliopsoas muscle and the pisopsoas muscle. The iliopsoas muscle is fan-shaped and originates from the ilio fossa; the pisopsoas muscle is long-shaped, originating from the side and transverse process of the lumbar vertebra. The two lower muscles are in harmony, passing through the deep surface of the inguinal ligament, and ending at the small trochanter of the femur.

The main function of the iliopsoas muscle: When supporting proximal, its tension is from down to upward, and when contracting, it can flex the thigh

When supporting distally, the iliopsoas muscles on both sides contract at the same time, causing the trunk to bend and the pelvis to bend forward

In today's society, we need to sit in front of the computer for 8 to 10 hours a day, and our iliopsoas muscles, and even the rectus femoris on the anterior thigh become stiff.

The tension of the iliopsoas muscle can easily cause excessive pelvic forward (Anterior Pelvic Tilt), increasing lumbar lordaria (lumbar). The angle of lordosis leads to an increase in the chance of low back pain.

Today I will bring you massage and relaxation of the iliac posterior muscle!

How to do it?

1. Use a massage ball to relax the fascia!

First, find the iliac crest (iliac crest). If you use a ball tool, first show the lateral support position, then lie on the ball, and let the ball position be on the iliac crest (iliac crest). Slowly scan the side back and forth below the crest until you have a (pain point), maintain the movement there for at least 30 seconds.

This point is very sensitive to pressing, and will make you tighten when pressing at the beginning, but remember to relax and continue to press around the area around the press. Do it slowly

2. Improve the ductility and elasticity of the iliopsoas muscle through static stretching!

Then we will smooth these old tissues and provide their ductility. "Couch Stretch (below)" is one of the most effective movements, which can open the range of movement of your hip joints. Make the distance between the heel and the butt as close as possible.