how much is too much for stretching of iliopsoas (psoas) ?

[Bob291]

All,

I'd like to get a consensus on how often to stretch iliopsoas (hip flexors), known also as psoas. I've found that stretching it every day can actually INCREASE tension and DECREASE flexibility in this muscle.

Not only that, too much stretching of iliopsoas seems to throw everything out of whack and leads to other muscle pain and stomach problems.

But then if I don't stretch it enough, it also seems to tighten up. I can't seem to find a good schedule for stretching psoas. Does anybody have some clues or hints for me?

Thanks in advance... Bob.

[Thomas Kurz]

too much stretching of iliopsoas seems to throw everything out of whack and leads to other muscle pain and stomach problems

Pain of which other muscles?
Stomach problems or abdominal muscles problems?

[Guest]

Hi Thomas,

Thanks for your reply. Over-enthusiastic stretching of iliopsoas seems to cause it to actually tighten up. The tightening seems to cause my posture to change, tightening trapezius, calf muscles, you name it.

It also seems to "twitch" on me a lot, almost like its in a spasm. But usually that means that a muscle is tight and needs to be stretched out, right?

What am I doing wrong? Should I be able to stretch the hip flexors as much as I want? Or does anyone else have trouble with excessive stretching of psoas?

Thanks in advance... Bob.

[Thomas Kurz]

If a muscle twitches a lot or is in a spasm, it likely means that it is overworked and needs rest. But to be sure it is best to check this with your doctor. A massage therapist can do deep massage on the accessible part of the iliopsoas (as it leaves the pelvis and at its attachment deep among the inner thigh muscles) to relax it. When other muscle groups malfunction and your posture changes because of iliopsoas stretches (hip flexor stretches) then maybe your lower back muscles are weak. (Lower back erectors oppose hip flexors.) In your workout do your hip flexor strengthening (and stretching too) before your lower back strengthening exercises. Otherwise you may get lower back pains.

As for the frequency of stretches: I do various types of stretching for hip flexors nearly every day. Heavy duty exercises for combined strength and flexibility of hip flexors I do two or three times per week or not at all--it depends on what I feel in my hip flexors and in my lower back.

Here is what I wrote in a recent e-mailing to Stadion list (subscribe at http://www.stadion.com/registration.html ):

Soreness [which goes together with tightness] after even relaxed stretching indicates that your muscles are structurally weak (see the article on Delayed Onset Muscle Soreness in Stadion News at
http://www.stretching.info/freebies ). This weakness can be
caused by not enough conditioning (running, empty squats,
pushups, etc.) or, less likely by poor nutrition. To see if
what you eat (or not eat) has anything to do with it, read
chapter Nutrition in “Science of Sports Training”
( http://www.stretching.info/science.html ).

[Bob291]

Thomas,

Thanks for your detailed response. I think you might be right about it being overworked. Just a week of rest seems to have made a difference.

Why is it that a muscle twitches or spasms from being overworked? Does it seem like it should be getting stronger and able to take the load?

Thanks........ Bob.