Standing Quad to Deep Psoas Stretch

STRETCH

BENEFITS

Lengthens muscle in front of the legs, may relieve pressure off the knees and hips, can bring incredible relief to the lower back, improves posture if practiced consistently

Stretching your quads and psoas are essential, especially as you age. It’s good for your thighs, lower back, hips, and knees.

Before you begin, assess your lower back tension with torso twists, side bends, and hip hinges.

Stand and holding on to something. Bend one knee and bring the foot behind you, grabbing your ankle. Hold this for about a minute. Anywhere between 30 seconds and three minutes is preferred. Pointing your knee down towards the ground, lifting your chest, and squeezing your butt are all great ways to intensify and deepen this stretch.

After you have gotten this area thoroughly stretched out, you can take the next step. Stack a couple of dense pillows, a pile of folded towels, or your foam roller on the floor. Lay face down and place this pile under one knee. You’re aiming for a three to six-inch lift. (You can start at two inches if you need the progression.)

Just like in the previous stretch, grab your ankle by bending the elevated knee to your butt. Hold here for as long as you can handle, upwards of a couple of minutes. Breathe. If it’s too easy, then squeeze your Glutes or increase the height of your stack to intensify.

After you’ve completed the mobility on both sides, recheck your lower back tension by hinging, bending, and twisting, as you did before you began. Continue to work on these stretches regularly until your lower back feels tension and pain-free 100% of the time.

Side Note: If you’re just on the cusp of being able to do this, ask a friend to hand you your ankle.