With the development of economy, not only the quality of diet has been greatly improved, but also people are increasingly picky about the methods and requirements of fitness. Some hidden muscle groups in the body are slowly mentioned in the daily fitness training schedule by healthy friends. The inability to straighten the thigh is due to the lack of flexibility of the hip joint, which leads to a smaller range of motion of the iliopsoas muscle. How to activate iliopsoas muscle better needs to be practiced from these four stretching methods.

1, stretching movement of yoga bridge

Lie on your back on the yoga blanket, put your arms on your sides naturally, bend your knees so that your calves are perpendicular to the ground, and put your feet together on the blanket. When you exercise, the muscles in your thighs and buttocks contract. Lift your hips so that your hips, knees and chest are in a straight line. When you reach the peak of contraction, keep your hips contracted, stay for 2 seconds, and then slowly lower your body. During the whole exercise, keep your body in balance and keep your shoulder joint on the ground.

2. Yoga one-legged pigeon king stretching exercise

Sit on the yoga carpet with one leg astride, with the left leg bent in front of the body, the left thigh parallel to the spine and forming a 45-degree angle with the two legs, the right leg straight behind the body and supported on the ground with both hands. During exercise, the back muscles stretch upward, the upper body bends and stretches forward, the elbow bends to make the forearm parallel to the yoga carpet, and the big arm is vertical to the ground, so that the included angle between the big arm and the small arm is 90 degrees, and the action is kept for 2 seconds, then the upper body is slowly lifted, and the back muscles contract back to the initial position.

3. Yoga tree stretching exercise

Stand with your feet together while your toes are together, your heels are slightly apart, your arms are relaxed at your sides, and your body is upright. During exercise, the thigh muscles are taut, the left leg is lifted upward, reaching above the knee of the right leg, the palm of the right hand is taut, the hip muscles are stretched outward, the arms are bent to the chest from bottom to top, the hands are folded, the palms are opposite, the shoulder blades are spread outward, the back spine is kept straight, and the peak is contracted for 2 seconds, then the left leg of both hands droops and the movement is slow, so the right leg is changed from the starting point to practice.

4. Yoga boat stretching exercise

Sitting on the yoga carpet, put your arms on your sides naturally, keep your body straight, straighten your legs forward, and contract your core muscles during exercise. The upper body leans back 60 degrees, the feet are lifted upward, the arms are straight forward, and the palms are down, so that the center of gravity falls on the hips, and the hips are tightened to keep the body balanced, and the legs are flexed backwards to keep the calves parallel to the ground. Do a peak contraction for 2 seconds, then slowly put down your body and return to the starting point. Repeat the action.

Every movement requires a slow speed, so the friends choose their own exercise intensity and appropriately extend or shorten the peak contraction time, which has a great stimulating effect on activating the iliopsoas muscle. However, it is necessary to pay special attention to the fact that the whole stretching action should keep the balance of the body, stretching the main parts, and the force point is in the iliopsoas muscle, and other muscles can participate, so as to better activate the effect.