Table of Contents
Part 1 Overview 1
Introduction 2
What Is the Psoas? 4
Is Your Psoas Healthy? 8
Maintaining a Healthy Psoas 12
Nutrition & Weight Loss 19
Part 2 Flexibility Exercise 27
Active Stretches 28
Leg Swing 29
Walking Psoas Stretch 30
Kneeling Knee Crunch 32
Lunge 33
Inner Thigh Stretch 34
Static Stretches 35
Static Kneeling Psoas Stretch 36
Bent-Knee Stretch 38
Hamstrings Stretch on Bench 39
Bent-Knee Stretch on Roller 40
Outer Thigh Stretch 41
Quadriceps Stretch 42
Hamstrings Stretch 43
Kneeling Psoas Stretch with Leg Rotation 44
Kneeling Wall Stretch 46
Self-Myofascial Release 47
Psoas Release 49
Piriformis & Gluteal Muscles Release 50
Outer Front Hip Release 51
Hamstrings Release 52
Quadriceps Release 53
Yoga 54
Corpse Pose 56
Mountain Pose 57
Tree Pose 58
Pigeon Pose 60
Boat Pose 61
Bridge Pose 62
Triangle Pose 63
Cobra Pose 64
Crow Pose 65
Standing Big Toe Pose 66
Pilates 68
Pelvic Curl 71
Supine Leg Lift 72
Prone Back Extension 73
One-Leg Circle 74
Roll-Up 76
Neck Pull 77
Hundred 78
Single Bent-Leg Stretch 79
Single Straight-Leg Stretch 80
Double-Leg Stretch 81
Teaser 82
Open-Leg Rocker 83
Rollover 84
Jackknife 86
Scissors 37
Spine Twist 88
Corkscrew 90
Part 3 Strength Exercises 91
Strength Training 92
Chair V-Sit 93
Scissors 94
Captain's Chair 95
Plank 96
Opposite Arm & Leg Raise 97
Russian Twist 98
Cat-Cow Pose 99
Superman 100
Extension on Exercise Ball 101
Side Plank 102
Dead Lift 104
Standing Side Kick 106
Single-Leg Hip Lift 108
Knee Extension 109
Single-Leg Squat with Reverse Wood Chop 110
Static Wall Squat 112
Side-Lying Clamshell 114
Quadruped Leg Lift with Bent Leg 115
Quadruped Leg Lift with Straight Leg 116
Part 4 Programs 117
Psoas Programs 118
General Psoas Flexibility 119
General Psoas Strength 120
Psoas Strength & Flexibility for Sedentary Population 121
Psoas Healing from Pain, Swelling & Spasms 122
References 123
Index 129
Acknowledgments 133
About the Author 135
