The Best Psoas Stretches for Pain Relief and Mobility

Focusing on your psoas muscles might be the key if you’re experiencing lower back or hip pain or simply want to enhance your flexibility and posture. The psoas (pronounced SO-az) is a powerful muscle that plays a crucial role in your body’s overall movement and stability. In this blog post, we’ll explore some of the best stretches to keep your psoas healthy and pain-free.

What is the Psoas Muscle?

The psoas muscle is part of a group of muscles known as the hip flexors. It runs from the lower lumbar spine through the pelvis and attaches to the femur. This muscle is essential for various movements, such as lifting the thigh, stabilizing the spine, and maintaining good posture. When the psoas becomes tight or imbalanced, it can lead to discomfort and mobility issues. That’s why stretch therapy is so important.

Why Stretch Your Psoas?

A tight psoas can cause:

  • Lower back pain
  • Hip discomfort
  • Poor posture
  • Limited range of motion

Incorporating a psoas stretch into your routine can help alleviate these issues, improve flexibility, and enhance overall body function. Here are some of the best psoas stretches to include in your routine.

1. Lunge Stretch

How to Do It:

  1. Start in a standing position and step one foot forward into a lunge position.
  2. Lower your back knee to the ground and keep your front knee bent at a 90-degree angle.
  3. Push your hips forward until you feel a stretch in the front of your hip and thigh.
  4. Hold for 20-30 seconds, then switch legs.


  • Psoas muscle stretch and hip flexors.
  • Improves hip flexibility and mobility.

2. Psoas Release on a Yoga Block

How to Do It:

  1. Lie on your back with a yoga block under your sacrum (the bony area above your tailbone).
  2. Bend your knees and place your feet flat on the floor.
  3. Slowly extend one leg straight out and let it relax towards the floor.
  4. Hold for 30 seconds to 1 minute, then switch legs.


  • Gentle release of tension in the psoas.
  • Promotes relaxation and lengthening of the muscle.

3. Bridge Pose

How to Do It:

  1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  2. Press your feet into the floor and lift your hips towards the ceiling.
  3. Clasp your hands under your back and roll your shoulders under for support.
  4. Hold for 20-30 seconds, then slowly lower down.


  • Engages and stretches the psoas.
  • Strengthens the glutes and lower back muscles.

4. Low Lunge with Side Stretch

How to Do It:

  1. Begin in a low lunge position with your back knee on the ground.
  2. Raise your arms overhead and interlace your fingers.
  3. Lean your torso towards the side of your front leg, feeling a stretch along the side of your body and hip.
  4. Hold for 20-30 seconds, then switch sides.


  • Deep stretch for the psoas and side body.
  • Enhances flexibility and balance.

5. Warrior I Pose

How to Do It:

  1. Step one foot back and bend your front knee from a standing position.
  2. Keep your back leg straight and turn your back foot slightly outward.
  3. Raise your arms overhead and reach up, engaging your core.
  4. Hold for 20-30 seconds, then switch legs.


  • Stretches the psoas and hip flexors.
  • Strengthens the legs and core.

Tips for Effective Stretching

  • Warm-Up First: Always warm up your body with light cardio or dynamic stretches before diving into deeper stretches.
  • Breathe Deeply: Focus on your breath, inhaling deeply and exhaling slowly to help release tension.
  • Consistency is Key: Incorporate these stretches into your regular fitness routine for the best results.


By incorporating these psoas muscle stretches into your routine, you’ll be well on your way to improved flexibility, reduced pain, and enhanced overall mobility. Remember, a healthy psoas means a healthier, more active you!