The Cyclist's Stretch (... and Officer workers too!)

Geoffrey Hogan, Osteopath

Hello all,

The days are brighter, longer and warmer now thankfully. A long cycle seems like a great way to spend a day or a nice way to commute to work. Stretching your legs properly afterwards is essential, especially the hidden and often overlooked psoas major muscle (pronounced "So-As").

Psoas major is possibly the most important muscle of the low back. It is also a huge muscle. It bends the hip (hip flexor). But here’s the important bit – it attaches to all the bones and discs of the lower back and eventually attaches itself to the thigh bone (femur).

A number of cyclists have presented to me in the sports clinic complaining of low back pain. Often it is directly related to tightness in the psoas muscle. We say this could have been avoided with proper psoas stretching.

Cycling exercises the psoas muscle making it tight. Additionally, the sitting position keeps the hip in flexion causing a relative shortening of the muscle.  (Interestingly, office workers often also have shortened psoas major muscles due to prolonged sitting).  When it is tight or shortened, psoas major pulls on the lumber spine affecting the movement here and this can lead to back pain.

To stretch this muscle, place a cushion on the floor. Kneel onto one knee using the cushion to protect the knee – this is the side being stretched. The opposite leg is in front with the knee bent to 90 degrees. Shift your weight forwards onto the front leg so that the front knee comes up towards your chest. The back knee, fixed to the cushion, is pulled back behind the hip and a stretch can be felt at the front of the hip. Be sure to lean forwards (not backwards) at the waist. Hold the stretch for 30 seconds. Release for 2 seconds. Stretch again for 30 seconds. Repeat 3-5 times on each side.  

The stretch should not be painful, only a stretching feeling should be felt. If it is painful of if you feel pain do not continue. Always seek professional help if in doubt. Pain that does not go away always needs to be checked. Our Clinic offers FREE telephone advice 020 8946 2331.

So keep your psoas loose, enjoy the weather and stay injury free!

Geoffrey Hogan M.Ost

REGISTERED OSTEOPATH

Wimbledon Osteopathy & Cranial