Free Back Pain Exercises Physical Therapy Library
DESK RELIEF Floor Mat • Beginner Discs: L1-L2, L2-L3, L3-L4, L4-L5, L5-S1

Half-Kneeling Psoas & Hip Flexor Stretch

The psoas muscle attaches directly to the front of the lumbar vertebrae (L1-L5) and the femur. When shortened from sitting, it pulls the lower back into hyperlordosis and anterior pelvic tilt. Lengthening it removes immense lumbar shear stress.

BIOMECHANICAL MOVEMENT DIAGRAM
Clinical back pain images demonstration - PSOAS & HIP DECOMPRESSION
PSOAS & HIP DECOMPRESSION
🎯 Anterior Hip Flexors

Step-by-Step Execution

CLINICAL PROTOCOL
  1. 1 Begin in a half-kneeling position with one knee on a padded mat and the front foot flat on the floor, both knees at 90 degrees.
  2. 2 Tuck your pelvis underneath you (posterior pelvic tilt) and squeeze the glute on the kneeling side.
  3. 3 Keeping your torso upright, gently shift your entire body weight forward by 1-2 inches until you feel a deep stretch in the front of your kneeling hip.
  4. 4 Optionally reach the arm on the kneeling side straight overhead and lean slightly toward the opposite side.
  5. 5 Hold for 30 seconds while breathing calmly. Switch sides and repeat.
🎯

KEY FORM CUES

  • ✓ Do not arch your lower back to lean forward; keep your pelvis tucked and spine tall.
  • ✓ Squeeze the glute on the kneeling leg throughout the stretch to reciprocal-inhibit the hip flexor.
⚠️

MISTAKES TO AVOID

  • ✗ Do not hyperextend your lumbar spine to get deeper forward.
  • ✗ Avoid letting your front knee collapse inward.
🛑

CONTRAINDICATIONS & WHEN TO AVOID

Do not perform this movement or modify strictly under clinical supervision if you have:

  • Severe knee joint pain or patellar bursitis on kneeling leg (use thick cushion or standing variation)
SCIENTIFIC FOUNDATIONS & CITATIONS

Clinical Biomechanics & Evidence

This exercise protocol utilizes proven spinal mechanics: active core co-contraction (McGill stabilization), directional preference extension (McKenzie MDT), and non-compressive axial elongation to facilitate nutrient exchange in the avascular intervertebral disc matrix.

• McGill, S.M. (2016). Low Back Disorders: Evidence-Based Prevention and Rehabilitation. Human Kinetics.
• Delitto, A., et al. (2021). Low Back Pain Clinical Practice Guidelines. Journal of Orthopaedic & Sports Physical Therapy (JOSPT).
CLINICAL DOSAGE
Hold Duration 30 Seconds
Repetitions 3 holds each side
Prescription Sets 1 set
Difficulty Beginner
Position Floor Mat
TARGET MUSCLES
Iliopsoas Rectus Femoris Tensor Fasciae Latae
STABILIZER MUSCLES
Gluteus Maximus (opposite) Abdominal Wall