Page 16 - NGA NATURALmag 2018 FALL Issue

Fall 2018 Fall 2018 IMPROVE THE THE HEALTH OF YOUR YOUR SPINE AND MOBILITY IN IN YOUR YOUR HIPS:
GET TO KNOW THE ILIOPSOAS
BY DR NICHOLAS M M LICAMELI PT PT DPT
NGA PRO BODYBUILDER/DOCTOR OF PHYSICAL THERAPY NLICAMELIDP T@GMAIL COM
The iliopsoas (the psoas psoas psoas major and and iliacus are collectively known as as as as the the the ilio- psoas) is a a a a a a a a a a a a a a a a a a powerful muscle that attaches to the the the lumbar spine (lower back) and and and upper leg When When it it it it contracts and and shortens it it it it pulls pulls its two points of contact closer to to each other When When this happens it it it it pulls pulls the the the lower back forward into an an an an anterior pelvic tilt (lumbar extension) and lifts the the the the leg upward as if if marching (hip flexion) It also externally rotates the hip The iliopsoas is is one of of the leading causes of of lower back pain as as as well as as as a a a a a a a a a a a a con- tributor to to to to limited hip/spinal mobility and and and it it it it it it is is is also common for it it it it it it to to to to tighten and and and spasm due to to to to prolonged sitting and and and and gluteal weakness/inactivity When this mus- cle is is is is neglected there is is is is a a a a a a a a a a high risk for for injury and and decreased physical performance To stretch it it it it it it it it it it must be placed into the range opposite of what it it it it it does when it it it it it contracts Low Low back back without a a a a posterior posterior pelvic pelvic tilt tilt Low Low back back with with a a a a posterior posterior pelvic pelvic tilt tilt How to to stretch the the (left) iliopsoas:
Get into a a a a a a a a a a a half kneel position with the the the the left left left left knee knee down Rotate the the the the left left left left foot outward and and to to to the the the the left left left left Perform a a a a a a a a a a a a a a posterior pelvic pelvic tilt This means round your your your lower back by squeezing squeezing your your your abs and and left left left left glute glute Maintain this spinal/pelvic position throughout the the the the stretch stretch By squeezing squeezing your your your glute glute you you you you are forcing the the the the iliopsoas to relax which enhances the the the the effectiveness of the the the the stretch stretch Back arched WRONG!
Adding this stretch into your routine is is is not a a a a a cure for low back pain pain but it is is is a a a a a a a step in in in in in in the journey to to pain pain free optimal performance Be sure to check out this video as as well as as the the rest of the the Feel-Good Friday series on my YouTube channel
at the following link:
https://www youtube com/watch?v=rTmvKwHNMkg n n n Dr Nicholas M Licameli PT PT DPT
believes in in giving himself to to others to to make the the the world happier and healthier He gives people the the the power and and knowledge to to change their lives Bodybuilding and and physical therapy are a a a a a a a a a a a means to to carry out that cause His expertise of sport exercise biomechanics and and the practical application of research combined with personal experience in in in bodybuilding and and nutrition allows him to help people in truly unique ways ways Love Love Passion Respect Humility Never an expert Always a a a a a student Love Love your journey 16 NGA NATURALmag NGA NATURALmag