Psoas Dysfunction Tests
Psoas Test to Determine Whether Your Psoas is Too Tight
Setup
- Lie on your bed on your back with your legs and feet dangling off the edge of the bed
- Pull both of your knees into your chest (like you’re curled up in a ball)
Execution
Slowly lower one leg until a stretch is felt in that leg or the thigh comfortably rests on the bed with calf and foot dangling off edge. Repeat with opposite side.
Interpretation
You passed: If you could get your thigh all the way to the bed’s surface without feeling any sort of stretch, your psoas is not too tight on the side of the leg that was lowering.
You failed: If your thigh stops part way to the surface of the bed and you feel a stretching sensation in your abdominals or on the front of your upper thigh, your psoas is too tight on the side where you feel the stretch, and you should commit to regularly stretching the psoas muscle on that side until you can pass this test. Read the floota.com article on how to stretch your psoas.
Psoas Test to Determine Whether Your Psoas is Too Weak
Setup
Stand bolt upright with your back to a wall, feet together, heels three inches from the wall, back of head touching the wall
Execution
- Lift one of your thighs as high as it will go until it is above horizontal (at the least)
- Hold this position for 30 seconds
Interpretation
You failed: if your thigh drops below horizontal before 30 seconds has passed, the psoas on the side of the thigh that was raised is weaker than optimal, and you should consider strengthening it.
You passed: If you could hold your thigh above horizontal the whole time, your psoas is not too weak. Just because your psoas isn't weak doesn't mean you can't benefit from strengthening you psoas and your hip flexors more generally, however. Consider reading the Floota.com article on "desk jockeys" (detailing the negative effects on one's body of sitting down 24/7/365) to learn more about the psoas.
Further Reading: Related Floota.com Articles
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Originally Posted: 11/24/2008
