Stretching the muscles of the lower back, hips and thighs

Antigravitational PIR (post-isometric relaxation) of the iliopsoas muscle - an exercise for stretching this muscle (musculus iliopsoas). This exercise is suitable in case of lumbar pain.

Goal of the exercise:

  • Relaxation of the iliopsoas muscle
Default position
  • Sit on the edge of the table
  • Pull one of your legs bending in knee and hip to your stomach, and roll to your back
  • While laying on your back, keep the other leg hanging down from the table
Phase 1
  • Lift the freely hanging leg up for about 2 centimeters (1 inch) and slowly breath in
  • Keep the leg lightweight for about 5 seconds
Phase 2
  • With exhale let your leg drop
  • Relax for a while
  • Keep holding your leg with your arms, you are fixing your pelvis that way
Exercise video tutorial

Common mistakes

  • Insufficient fixation of the pelvis through the second leg
  • Inadequate time of relaxation

How often to exercise

  • when you feel stiffness or pain in the lumbar area

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