The psoas muscle is a major muscle in the human body, responsible for stabilizing the base of the spine, allowing the spine to flex, and rotating the hips for a free range of movement. When kept limber, the psoas functions smoothly with the other muscles of the body to support an upright posture and a flexible lower spine and hips. When the psoas is strained or contracted, it can lead to limitations in free range of motion and an increase of lower back pain. For this reason, people should regularly engage in stretches which will address their psoas muscles.

The start of the psoas muscle is found in the lumbar, or lower spine, where the paired psoas muscles anchor on either side of the spine. The muscles wrap around, into the pelvic area, and attach at the knobby part of the hip with several strong tendons. The psoas muscles are considered to be crucial among the hip flexor muscles. Hip flexors allow people to bend their bodies into their hips and to pull their hips into their bodies, and are an important part of human anatomy.

Individuals who experience lower back or hip pain may have contracted psoas muscles which are not providing the support that they need. They should gently stretch to elongate their muscles and make them more flexible, as well as seeking medical attention if the pain continues, grows worse, or changes. Engaging in a regular physical fitness routine which includes stretching such as Pilates or Yoga will help to keep the psoas muscle aligned, strong, and flexible, along with other vital muscles of the body.

The most basic psoas stretch, and one of the most gentle, involves lying on your back on the floor. Make sure that your pelvic position is neutral, your scapulae are flush with the floor, and that your spine and head are in perfect alignment, forming a straight, smooth line. Gently bring one knee up to your chest while extending the other leg along the floor, breathing deeply and evenly. Hold the position for several breaths before switching sides, and repeat several times.

For a deeper psoas stretch, adopt a lunging position with one knee forward, forming a 90 degree angle, if possible, between the hip and the calf. Extend the other leg behind you, kneeling slightly, and lower yourself slowly into the stretch, which you will feel in the front of the hip. Keep your spine perfectly straight while performing this stretch, and do not allow the knee of your forward leg to overhang your toes.