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The iliopsoas, this muscle group you should take special care of

2022-02-10T11:41:25.196Z


We use this muscle group on a daily basis, to stand up straight or to move. If we neglect it, it can ruin our days by causing pain in the lower back, in the hips, in the knees. A little precise care to follow urgently in these times of...


The human body is home to over a hundred muscles.

Among them, there is one that we should particularly and frequently worry about: the iliopsoas.

Its name may be unknown to you and yet this muscle group that connects the spine to the legs plays a key role in our physical and mental well-being.

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essential for movement

In Ayurvedic medicine, some go so far as to call it “soul muscle”.

If the practitioner Sylvie Verbois points out that the term is debatable, she nevertheless specifies that “the iliopsoas is connected to the hips.

The latter being considered as a place of passage of life experiences (joys, errors, abandonments ...), it is said that a pain felt at this level is a sign of a non-acceptance of the present, "says she.

When it is used very little, the psoas contractsSamuel Urtado, osteopath

No scientific data attests to this idea.

On the other hand, its location and its function actually make it an essential muscle for daily movement, walking, running... "The psoas arises on the front part of the lumbar vertebrae, the iliac is inserted inner face of the pelvis, defines the masseur-physiotherapist Yener Kilic.

The two come together to form a common core and enter the femur.

It is thus essential to flex the hip, raise the knee, stabilize the pelvis.

It also helps stabilize the spine ensuring our posture and gait.

The small psoas "completes the action of the large one to bring the pelvis forward, adds sports doctor Jean-Christophe Miniot, although almost half the population does not have it and some have it from a side and not the other.

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"The iliopsoas causes chronic pain, so in fact it has a psychological impact," says the sports doctor.

The cause of the pain?

Physical inactivity.

“When it is very little used, the psoas contracts, mentions Samuel Urtado, osteopath and yoga teacher.

This leads to pain in the lower back, such as lumbago or herniated discs.

The majority of lower back sufferers have an overly tight psoas.

By neglecting it, you can also expose yourself to pain “in the hip, knees or tears”, adds Sylvie Verbois.

5 positions to adopt to relieve back pain

5 positions to adopt to relieve back pain

We recover

Against a wall, back straight, arms crossed at shoulder height, legs slightly apart, push the wall with the back of the hand and arms.

The shoulders are kept low during the exercise and the arms are kept straight, stretching them to each side during the exhalation.

Hold the position for five seconds.

Four repetitions.


Photo Press

We build muscle from the shoulders to the lower back

This is the swimming

position

 in Pilates.

Lying on your stomach, head slightly raised, looking down.

Legs outstretched and arms outstretched forward, belly tucked in, shoulders well down, small slow beats are performed with the right leg and the left arm at the same time, then vice versa.

Three sets of six repetitions.


Photo Press

We stretch like a cat

On all fours, head up, inhale while digging into the lower back and releasing the stomach.

On the exhale, wrap the head and push on the hands to round the back.

We maintain this position of the cat which stretches while inhaling strongly.

We relax on the exhale.

Five repetitions.


Photo Press

Relax the shoulders and upper back

One hand holding the frame of a door in front of you, legs slightly bent, let the weight of the body go backwards while blowing to slowly stretch the muscles of the scapula.

We maintain the position, the rounded back while inhaling for five seconds, then we exhale by extending the stretch a little more.

Three repetitions on each side.


Photo Press

We release tensions

See the slideshow

5 pictures

take care of it

To cherish it, it is essential to move as much as possible and stretch it.

To do this, we opt for the exercise of the front lunge.

After taking a big step forward with your left leg, bend the latter so that the knee forms a 90° angle, and put the right knee on the ground.

We stay like this for a few seconds, feeling the stretch.

Then perform the same movement on the other side.

To reinforce it, “all sporting activities that require bending the leg seem suitable, especially swimming and dancing, says osteopath Samuel Urtado.

To make it more flexible, yoga remains a good practice.

In many postures, there is an opening of the hips, this stimulates the iliopsoas”.

Sylvie Verbois also recommends arnica oil and super lavandin essential oil for massages.

Finally, if pain persists, we go to consult a physiotherapist or an osteopath.

*Originally published in February 2020, this article has been updated.

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Source: lefigaro

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