Day 77- Psoas Stretch with Pelvis on Log with Hamstring Stretch 2

 

This exercise is intended to continue the process of opening up the front of the hips, which will relieve tension in the low back and at the base of the ribcage.

 

To do this exercise you will need a mat, a magic circle, and a foam roller.  Start by lying on your back with the foam roller underneath your pelvis.  The foam roller will be perpendicular to your spine.  One foot will be planted on the ground with the knee bent and the other foot and leg will be in the air.  Wrap the magic circle around the ball of the foot that is in the air and hold on to it. Then you will begin reaching both legs long and across the body.  The bottom leg will remain in contact with the floor as you reach it across your midline until the knee is straight.  At the same time the top leg will cross the body as you straighten the knee. Maintain the tension on the magic circle to be sure that the lateral hamstring is stretching.  Inhale as you bend both knees and then repeat again.

 

Things to think about

Like all hip flexor and psoas or illiacus stretches, it is important to keep your pelvis neutral or in a slight posterior tilt.  If you let the pelvis move with the leg then the oppositional force is lost and the stretch is lessened. To increase the stretch use the exhale to find a slight hollowing in the abdomen so that the pelvis is being pulled away from the lower leg.

Day 76- Psoas Stretch with Pelvis on Log with Hamstring Stretch 1

This exercise is intended to open the front of the hip for a wider range of motion that will expand a person’s gait by lengthening the length of a person’s stride.

 

To do this exercise you will need a mat, a magic circle, and a foam roller.  Start by lying on your back with the foam roller underneath your pelvis so that your head neck and shoulders are on the ground behind you and your feet are on the ground on the other side of the log.  Then reach one leg up towards the ceiling with the magic circle wrapped around the flexed foot that is reaching towards the ceiling and your hand is holding the magic circle so that you can pull back on the toes.  Then stretch the other leg long beneath you.  This is a dynamic stretch so once you find this first position you’ll bend both knees sliding the foot on the floor back towards you, then straighten both legs to increase the stretch.  Inhale as you bend both knees and exhale as you straighten them.

 

Things to think about

 

To get the most out of this stretch it is important to use your abdominals to keep your pelvis rocked towards your belly button. If you let your back arch and your pelvis rock towards your tailbone, then the muscles that should be releasing will be gripping and putting strain in the low back.

Day 66- Psoas Stretch with Pelvis on Foam Roller

This exercise is intended to open up the front of the pelvis.  The foam roller adds additional height to the pelvis to increase the stretch and provides a secure surface on which to place the pelvis.

To do this exercise you will need a mat and a foam roller.  Start by lying on your back with the foam roller underneath your pelvis.  The foam roller should be perpendicular to your spine.  Hug one knee towards your chest and reach the other knee out long.  Keep your heel connected to the ground.  Continue breathing as you reach your leg long away for you.  Continue breathing as you do a few ankle circles in each direction. Then switch legs to stretch the other side.

Things to think about

It is important to keep hollowing out the abdominals as you stretch so that your spine remains neutral as opposed to extending.  Every time you exhale imagine rocking your pelvis away from your leg to add opposing forces.

Day 65- Psoas Stretch with Pelvis on Ball

This exercise is intended to increase the stretch at the front of the hip.  By elevating the pelvis the position of this exercise can increase the length found at the front of the hip.

To do this exercise you will need a mat and a soft ball.  Start by lying on your back with the soft ball underneath your pelvis.  Then hug one leg towards your chest, and stretch the opposite leg long beneath your body.  Be sure to reach the heel towards the floor.  Continue your breath as you are reaching your leg long away from you.  Keep your heel connected to the ground.  To continue opening the hips along different fascial lines you may also do ankle circles with your heel connected to the ground.  Repeat with the other leg reaching out long beneath you.

Things to think about

The soft ball provides a certain amount of support for the pelvis, but you want to be sure that the back remains neutral as opposed to over arching.  If you feel like your spine is bending too much then hollow out the abdominals and try to pull the pelvis away from the legs.

Day 64- Easy Psoas Stretch with Ankle Circles

 

This exercise is intended to continue the process of opening up the hips.  The ankle circles allow you to ease the front of the hips through several fascial planes at the top of the thigh

 

To do this exercise you will need a mat.  Start by lying on your back with one leg hugged towards your chest and the opposite leg lengthened long along the floor.  Begin breathing being sure that your heel is connected to the floor.  Then as you continue breathing circle the ankle around the axis of the heel.  Feel how the movement of the ankle can reverberate through the lower leg, the thigh, and into the hip joint.  Do about five ankle circles in each direction and then switch legs.  Keep your breath continuous and full.

 

Things to think about

As with all Pilates exercises it is important to be mindful of the breath in this exercise.  Especially because the Psoas which runs along the front of the spine is connected fascially to the diaphragm and taking full deep breaths can aid in the success of the exercise.

 

Also keep the heel connected to the ground, You might even imagine that you are pressing the foot into the ground.  This helps to engage the fibers of the hamstrings at the top of the thigh, which as antagonists to the hip flexors, will aid in the release.

Day 63- Easy Psoas Stretch

Easy Psoas Stretch

This exercise is intended to begin the process of opening up the front of the hips.  It is a great exercise for those of us who suffer from low back stiffness.  This exercise is also beneficial at the beginning of the day before our feet hit the floor.

To do this exercise you will need a mat.  Start by lying on your back and hug one knee to your chest by holding on to the back of the thigh.  Lengthen the other leg long beneath you. Continue breathing as you stay in this position.  As you exhale imagine that your leg is reaching further away from you, and as you inhale feel the breath expand the back of the ribcage.  Stay in this position for 5-10 breaths. Then hug both legs to your chest and continue on the other side by stretching the opposite leg long beneath you.  Keep your breath moving in and out of your lungs in a continuous manner.  Repeat twice on each side.

Things to think about

This is a recuperative exercise.  Keep breathing even if you don’t feel a stretch.  The inhale in the back of the ribcage will encourage the muscles at the base of your ribs to loosen and release for easier movement.