3 exercises to strengthen the iliopsoas and better maintain the stability of the spine
The iliopsoas is made up of the iliacus and psoas major muscles. The iliacus muscle can flex the hip joint. The psoas major is on both sides of the spine and plays a role in stabilizing the spine. If our psoas major muscle is relatively weak, it will affect the stability of the spine and cause lumbar spine lesions. Therefore, exercise the iliopsoas muscle is very important. The editor has compiled 3 effective exercise methods and shared them with friends who have poor balance and spinal problems, hoping to help them.
The first training method: bridge training iliopsoas method
Lie on your back on the yoga blanket, bend your knees to keep your thighs and calves at 90 degrees, put your arms down on both sides of your body naturally, and place your body above the buttocks on the yoga blanket. Contract the muscles of your thighs and buttocks during exercise. Lift the hips up, when the head, torso, and knees are in a straight line, the peak contraction for 30 seconds, then slowly lower the hips back to the original position, while relaxing the muscles of the thighs and buttocks, the whole action is completed. Note: We can't leave the ground above the upper back and keep our arms and shoulders stable. This movement stabilizes the body under the contraction of the iliopsoas muscle, and also requires the cooperation of the muscles of the buttocks, thighs, hips and abdomen.
The second training method: single leg king pigeon training iliopsoas
It's the best hip-opening exercise in yoga and works great for your workout goals. Keep the body straddled on the yoga blanket, straighten the right leg to the back of the body and bend the left leg in front of the body, so that the thigh and the edge of the yoga blanket are parallel, the calf and thigh are kept at 45 degrees, and the hands are placed on the sides of the body. Keep the upper body straight, put both hands in front of the body during exercise, and at the same time, the body is slowly lying forward, the forearm is parallel to the edge of the yoga blanket, the torso is stretched forward, and the hip joint is slowly extended downward, keep the action for 30 Seconds, and then slowly restore the body back to the initial stage, repeat the action to continue training for the right leg.
The third training method: corpse pose training the iliopsoas
Friends who have practiced this movement, see that the preparatory posture of the movement is very simple, so I think that the exercise effect of the movement is average. In fact, this movement is the most difficult. It relies on the mind to relax your tense iliopsoas muscles, so that the effect can be achieved. more obvious.
Lie on your back on the yoga blanket, with your feet slightly wider than shoulders apart naturally, open your arms on both sides of your body to keep a certain distance from your hip joints, open your palms upwards naturally, adjust your breathing, close your eyes, and use your mind to make your The body is in a state of complete relaxation.
These three movements are the training methods of yoga. They mainly rely on stretching the iliopsoas muscle to enhance the stability of the spine, enlarge the range of motion of the spine, improve its activity adaptability, and make the iliopsoas muscle exercise. The effect is better, fitness friends can exercise in their leisure time, and it will not take up too much time for everyone.