This technique is called hip flexor stretching with lateral flexion, which is just fancy words for side bending. When I was first learning about the body, I used to get confused about a quad stretch or a hip flexor stretch. And then I finally figured out that one of your quads is a hip flexor.

So some of the stretches look similar or have interchangeable parts. I would like to help you understand a new muscle called the psoas, p-s-o-a-s, psoas. It is a deep hip flexor that connects the upper inner edge of your femur.

It’s a little knob called the lesser trochanter. This muscle weaves through the inside of your pelvis and connects all the way up to your lumbar spine and even up to T12, which is your last thoracic vertebrae. So essentially it’s the only muscle that connects your leg to your rib cage.

Pretty big player in the overall alignment of your body. As we get older, many people have one psoas or both that shortens, hardens, turns, and pulls our body into funky positions. If you have the privilege of being around senior citizens, you’ll notice most people’s rib cage comes forward and their chin lifts and they develop some form of this posture.

You can see how this muscle is a huge player. By learning how to elongate and liberate your psoas muscle, you’re gonna liberate the best potential in your posture. It also feels really good once you get the hang of it.

So keep a visual of this muscle as you’re doing this technique. I’m gonna show you a few ways to do it. So first things first, if I’m going to stretch this side, I would practice stabilizing with a bar or even just a wall.

Just like the quad stretch, reach for the ankle and line up the thighs. Have your thigh surface level. Tuck your bottom under until you feel an intense sensation in the front of your thigh.

Heel to bottom if possible, but don’t force it. Stand up nice and tall in the rest of your body, having a nice open feeling in your chest. When in doubt, squeeze the shoulder blades together and move your head back an inch or two.

Keeping everything the same in the lower body, begin to flex your spine laterally, which just means to the side, and feel your rib cage lifting away from your pelvis on the same side where you’re stretching your quad. Concentrate on your breathing. You can move in and out of the stretch several times.

You can also just hold it there. Once you’re there and you’re feeling the stretch, continue to lean as far as you can, maybe even practicing exploring moving forward and back until you find the sweet spot, a nice sensation deep inside your core. Remember the psoas is a deep muscle.

You can’t see it from the outside, but it plays a really important role in the overall alignment of your body. Now I’m going to show you how to do it kneeling. It’s very similar.

It’s a little bit more stable because you’re connected to the ground. Always use a pad if your knees are sensitive. You’re going to bring your right leg forward, lunge into it, so you’re getting a similar action here.

Keep the pelvis square. If you need to hold onto something, feel free, or you could have your hand right on your knee. Look back at your foot so you see where it is and take your hand and reach for your ankle.

Focus on your breathing. This can be a very intense experience. Move this hip forward gently and engage the muscles around the hip.

So you’re squeezing your glutes. Those are your butt muscles. As you feel comfortable rocking forward and backward, waking up the stretch.

Keep the muscles engaged around your hip. Pull your heel to your bottom if that’s available to you. Then the lateral flexion comes in where you side bend away.

I always pretend I’m pouring water out of the top of my head to really get the spine, which includes your neck, involved. Keep your breath flowing. Don’t hesitate to hold onto something.

And remember, you can always pad your knee if you need to. Learning to stretch this area and getting into your psoas will really help to liberate your entire body, make your spine tall, and help you maintain your best posture for your whole life.