Stretch of the Week: Bosu® Ball Psoas Stretch

We will be performing the Bosu® Ball Psoas Stretch for the fourth week of May! This stretch will target the psoas, hip flexors, abdominals and muscles between the front ribs.

Although you do not need a Bosu® Ball to perform this stretch, using one will increase the stretch and add a strengthening component. If you have low back problems or difficulty getting up and down from the floor please skip this week’s stretch.

How to perform:

1. Turn the Bosu® Ball flat side down, then take a seat on the inflated center as shown in photo 1.

2. Using your hands for support, carefully and slowly lower your upper body down to the floor. Scoot yourself back until the tops of your shoulders touch the floor as shown in photo 2. You should not feel congested in the neck. If you do, then you’ve scooted too far back.

3. From here bring the right knee in towards the chest as shown in photo 3. Use your hands to gently pull the knee in. Draw your belly button to the spine to engage the abdominal muscles so you don’t roll off the Bosu® Ball. This is where the strength component comes in. You should begin to feel stretch in the left front leg and belly areas.

4. If you want more stretch continue by straightening the leg as shown in photo 4, keeping all engagements of your muscles as in step 3. This is a much deeper stretch for the psoas and hip flexors. Try to flex the toes of your left foot toward your face to keep the leg active. Spread your collar bones wide to keep your chest open for easier breathing.

5. Depending on the level of stretch you want, stay in either position 3 or 4 for one minute. Then, re-bend the knees and perform the stretch on the left side. To come off of the Bosu® Ball, simply scoot back as you did in step 2, until your low back is on the floor. Then roll to your side to come up.

Interested in learning more? Email me at rachel.lackowski@athletico.com

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