A psoas stretch

[redbird]

replyhazy asked me about this stretch, and I'm putting it here in case anyone else wants it, and for to help me remember to do it. This is a stretch, not strength training or a cardio exercise, but it feels more like work than most of the stretches I've done.

To do this, you'll need a foam roller or a fairly solid ball about 5-6 inches (15 cm) in diameter.

Lie on your back, with the foam roller or ball under the small of your back (the foam roller should be sticking out toward your hands). Your arms should be pointing somewhat down your body, but not enough to bump into the roller; I think that's about a 30 degree angle.

Fold both legs against your chest (bent at the knee).

Now, extend one leg into the air vertically. Slowly lower that leg toward the floor, keeping it fully extended. (Emilie kept reminding me that this movement should be slow; my tendency was to speed up, because that was easier, but it was also less effective.)

When your heel touches the floor, hold that position for a moment (30-60 seconds feels like a long time here). If you're not reaching the floor (I wasn't for the first couple of months), hold the position with your foot as close to the floor as you can get it.

Now, tuck that leg back against your chest, and repeat using the other leg.