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What’s this
The iliopsoas is a bi-articular muscle that is very important for its function of connecting the spine and the legs (therefore between the upper and lower halves of the human body). It consists of two parts: great psoas and iliacus muscle, which join together to wrap the femur fixing it to the trunk. Precisely for this reason keeping it flexible is very important, vital. Flexible also means balanced, so not too relaxed and not too tight. It is a very delicate muscle that is affected by the stresses that are experienced also on an emotional level and that can lead it to contract in a chronic way if the condition of anxiety and nervousness is never disposed of.
Extremely connected to another muscle that has a structural function such as the diaphragm that separates the thoracic area from the abdominal one. Protagonist of breathing, the diaphragm in the act of lowering and rising also exerts an important compression on the viscera. This is where its relationship with the iliopsoas comes into play, which joins the diaphragm in the solar plexus. If both are kept stretched and healthy, all the viscera perform their function at their best, with the right space and breathing is deep and long.
Where is it
The iliac muscle starts from the iliac wing (anterior area of the pelvis) and inserts on the femur (lesser trochanter). The psoas muscle starts from the vertebrae D12-L4 (dorsal-lumbar area of the back) egi join the iliac at the level of the lesser trochanter. It is to all intents and purposes a “double brace” that holds our posterior dorsal area together and the anterior one that connects the trunk to the lower limbs.
Curiosity
A very useful book that reveals some secrets about psoas is called “Psoas. My Most Important Muscle ”, written by Jo Ann Staugaard-Jones, is made up of ten chapters divided into three parts. Many aspects of iliopsoas are revealed in this book that link it to the general well-being of the body, to its role in simple walking and running.
Functions
The main function of the ilopsoas lies in the flex the hip is flex the column lumbar. An imbalance of one or both muscles that make up the psoas determines a series of very annoying ailments such as back pain, especially low back pain. It should be imagined as a point from which the structure of both the hip and the spine find an important source of movement from which a fluid course of many actions derives. The iliopsoas also determines the anteriorization of the hip bone and lateral (ipsilatral) flexion and rotation (from the opposite side) of the trunk with unilateral contraction.
Carrying the leg back, the muscle stretches and this is one of the main exercises to stretch it. Somehow its function has a connection with the visceral, being in close relationship with the colon it could cause both inflammation of the colon, or it could suffer from a hypothetical malfunction of the intestine and therefore suffer the discharge of toxins. Digestive system and lumbar disorders go hand in hand and for this reason it is always worth studying together and deepening the two functions.
The iliopsoas muscle stabilizes and moves the back, regulates the gait course by connecting the legs and the spine, creates a functional relationship with the transversus abdomen and the abdominal muscles, including, as we have seen, the diaphragm. It plays a very important role in terms of posture and the balance of the kinetic chains.
3 exercises to keep the iliopsoas healthy
Often many pains in the knees, hips or back are linked to the health of this muscle. The same is true for other emotional states such as stress and anxiety and not least other digestive problems. Keeping the psoas in good health improves many disturbances mechanical or emotional in nature or both which – as we know – are communicating and influencing each other. Exercises to treat iliopsoas weakness or shortening are essential and should be practiced consistently.
Stretching with elastic band
While one leg remains stretched on the ground and the whole back on the ground, one leg is lifted and the elastic is placed on the foot, holding it with both hands. He stretches his leg and pushes himself against the floor with the extended leg, contracting the buttocks in order to activate the pelvis area well. The stretch should take 3 to 5 seconds and at least 5 repetitions should be done before switching to the other leg.
Superman Plank
From the plank position (both hands on the ground and toes on the ground, the whole body suspended and the abdomen active) the hands walk alternately back and forth, always remaining with the abdominals contracted. Very important: do not give in to lumbar areaand, to avoid hurting your back. Go as far with your hands as you can without breaking the diagonal structure. This is a great exercise for strengthening the core and iliopsoas.
Long lunge
From the lunge position with the right leg forward and the left leg back, hold the knee right bent at 90 ° without its projection exceeding the right foot. The knee and the left foot remain on the ground, the abdominals are always contracted. He pushes himself on the lunge to get to the right tension and holds the position for 30 seconds and then switches legs. Avoid arching your back while performing so as not to lose the beneficial and sought-after tension.
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