Psoas
· Lying Down
1. Lie on your back, on the edge of a firm bed or table, with your thigh at the edge.
2. Bring your opposite leg up to your chest and hold it as close to your chest as possible.
3. Slowly lower the other leg (the one being stretched) off the edge of the bed or table. Let the leg hang gently. If you feel any strain, you can support the stretched leg on a stool or chair.
· Kneeling Down
Always start with the pelvic tilt (tuck your tail and flatten your back while tightening buttock and abdominal muscles).
1. Slowly, keeping your whole trunk upright, move your whole torso forward. Feel the stretch in the groin.
2. You only move forward about one inch. Hold for 30-90 seconds, 2-3 repetitions, 1-2 times per day (can be done more frequently when acute). Note: Don't forget to breath.
Option: Do the kneeling by going slowly forward and back. Hold 3-10 seconds, 3-10 repetitions, 1-2 times per day.
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