Iliopsoas Muscle Detail : Know Your Muscles.

Samarpan Physiotherapy Clinic

The term Iliopsoas Mean’s the combination of the psoas major muscle & the iliacus muscle Join at their inferior ends. These muscles are distinct in the abdomen, but usually indistinguishable in the thigh. As such, they are usually given the common name “iliopsoas” and are referred to as the “dorsal hip muscles”.The psoas minor Also contribute to the iliopsoas muscle.

Psoas Major Muscle

 

Psoas Major :

This muscle is deep to the abdominal Parts.

Origin Site: Bodies and transverse processes of the lumbar vertebrae
Insertion Site: Lesser trochanter Femur.
Nerve Supply: Lumbar plexus
Action: coxal joint- it flexion, laterally rotation, & adduction of The hip Joint.

 Iliacus : Deep to the abdomen in the iliac fossa

Origin: Iliac fossa
Insertion: Lesser trochanter Femur.
Nerve Supply: Femoral Nerve.
Action: coxal joint- it flexion, laterally rotation, & adduction of The hip Joint.

 

psoas major muscle

Psoas major and monor muscle

Psoas Minor : Roughly 40% of the population has a psoas minor.  In a human, it is a relatively insignificant muscle.

Origin : Body and transverse processes of the first lumbar vertebrae
Insertion : Superior ramus of the pubis
Nerve Supply: Ventral rami of the lumbar
Action: Assist to create lordotic curve in the lumbar spine & tilt the pelvis posteriorly

 

Psoasmajor Muscle

Psoasmajor Muscle In Action

 Iliopsoas Weakness :

Iliopsoas weakness may result in a “sway back” posture or “flat back” posture. As the line of gravity falls slightly posterior to the hip axis, it creates an extension movement at the hip. EMG studies shows that in normal conditions the iliopsoas muscle is activated to create an internal flexion movement to counteract this external force. Prolonged hyperextension resulting from this sway back posture increases stress placed on the anterior hip joint ligaments & anterior joint capsule, resulting into instability in the hip joint. This can also cause muscle imbalances due to overcompensation of surrounding muscle tissue.

Weakness in the iliopsoas causes decreased ability to flex the hip joint, as well as difficulty bringing the trunk forward when preparing to rise up from a seated position or walk up an incline. If you are a runner, it decreases your stride pattern.

power Traingle :

power triangle

power triangle

This Can Be Explained Via Power Traingle. Many have heard of the “power triangle” in weightlifting – in this position the hips are flexed & the trunk is forward. With weak iliopsoas muscles you will have difficulty getting into this position, which means you lose out on potential power you can create in this area. So, you may not make gains you would like in the lift. Iliopsoas weakness also causes instability at the squat portion of these lifts, which can cause discomfort to the athlete.

Strengthening the Iliopsoas Muscle :

Strengthening the iliopsoas can improve speed, agility, & strength in Olympic lifting movements. You can do any of these basic exercises before your workout or even after:

Leg Lifts :

leg lift exercise

leg lift exercise

Lie on your back, legs extended in front of you. Place your hands either underneath your bottom or above your head. If your hands are above your head, be conscious about leaving your lower back on the ground rather than curved. Best way to do this is to think about bringing your belly button towards the spine. Lift one leg several inches above the ground. Do ten to fifteen reps on each leg. You can do these with weight As Exercise To Progress.

Hanging Leg Lifts (Knee to Elbows) :

Hanging Leg Lifts (Knee to Elbows)

Hanging Leg Lifts (Knee to Elbows)

Hang from a pull up bar. Lift both knees in towards the chest. It’s important to reach the knees to the chest area, or you can aim for your elbows like the knee to elbow movement.

V-Sit :

v sit exercise

v sit exercise

Start lying down. Lift the lower legs, knees bent at ninety degrees. Place the hands on the shins and begin to lift the upper body. Try to release the hands forward on the sides of each leg. If the strength is there, lift both legs upwards rather than forward. Hold for ten to twelve seconds, do 10 to 12 repetion.

 Stretching Exercise Of Illeopsoas Muscle:

psoas stretching exercise

psoas stretching exercise

Tight iliopsoas can leads to low back discomfort & dysfunction because the muscles pull on the pelvis & affect range of motion in the low back and hips.

Use Following movements to help bring Full length Of The Muscle :

Low Lunge :

low-lunge Exercise

low-lunge Exercise

We all know what a lunge position is. Remember to keep the bent knee at ninety degrees and lower the back leg towards the group. Lift the upper body. You want to shift your energy forward rather than backwards. If you would like you can lift your hands up towards the ceiling & add a little backbend to this movement to increase More stretch to Illeopsoas Muscle.

 

low lunge exercise

low lunge exercise

Bridging :

bridging exercise

bridging exercise

After lying down, Bend your knees so your feet are close to your gluteus Muscle. Start to lift the pelvis by squeezing the gluteus & hamstrings. You hands should be by your side.
Inclined Plane or Reverse Plank

Begin in a seated position. Arms are behind the body and fingers are forward towards your feet. Activate the gluteus & hamstrings and start to lift the pelvis. Keep your arms Straight. The lower legs should be bent at a ninety-degree angle at the knees. If you feel comfortable in this position, extend the knees so both legs are extended forward. If you can hold this position for 10 seconds to Upto one minute.

psoasrelease1

psoasmajorstretching

psoas major stretching

A healthy & Strong Iliopsoas Muscle is important for all the movements that you do in day to Day life. So, it’s vital you take the time to strengthen & stretch these muscles to get the most out of your workouts & to prevent injuries. If you run into serious problems such as pain in the iliopsoas (which can Leads to as low back pain or hip pain), then consult a physiotherapist can help alleviate those problems & Treat any resulting gait problems you may have developed, as well.

boundanglereclining reclining-psoas-stretch-3

Readers Comments (1)

  1. very Good Detail, We Follow Your Exercise

    Reply

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