I used to be a devoted cyclist. Training four times a week and trying to become faster. One day I noticed a little tingling in my leg. That tingling became worse and one morning, after an intensive training, I couldn’t sit, walk and sleep anymore. I tried physiotherapy for over a year, but still, I couldn’t sit for longer than one hour without an agonizing pain in my leg. An MRI showed: a herniated disc in the lumbar region. If you Google ‘herniated disc’ the internet will come up with core strengthening exercises and I’ve been doing these for over a year, so I signed up for surgery. By coincidence, I read about the ‘Supine groin stretch’. I tried it one evening and woke up pain-free the next morning. I kept doing it and long story short: I canceled surgery and I’m without pain for 2 years now.
But what does the ‘Supine groin stretch’ do? It stretches the psoas muscle. The psoas muscles are the primary connectors between your torso and your legs. A tight psoas muscle accentuates the lumbar curve. This arching of the lower back compresses the lower vertebrae. I believe that this was the root and the sustainer of my herniated disc.
Cycling and a tight psoas seemingly go together like peanuts and chocolate. When the psoas contracts the leg is pulled towards the chest. Exactly this is what you do when you are you’re tucked forward and hammering on those pedals. Combine this with a desk job and your hips never actually go into full extension. Recipe for disaster .. in retrospect.
I now have a range of psoas stretches for multiple occasions: on the road, in a hurry or when relaxed at home. If you have better examples, please feel free to add those in the comments.
Supine Groin Stretch https://www.youtube.com/watch?v=W8znRwZP0ME
Couch stretch https://www.youtube.com/watch?v=WSaKIP4mQUA
On a table http://www.roypumphrey.com/wp-content/uploads/2013/03/5193-350x278.jpg
Psoas stretch on foam roller https://www.youtube.com/watch?v=kUOfhQgNy9Y
Static kneeling psoas stretch http://www.stretchify.com/wp-content/uploads/2013/08/psoas-stretch-2.png?3ce666
Disclaimer: This is my personal opinion based on my personal experience. The information, ideas, and suggestions are not intended as a substitute for professional medical advice.
