Strength training to work the iliopsoas for seniors
Have you noticed that it’s become harder to lift your feet or that you trip more easily lately? For older adults, the key to maintaining walking ability is the iliopsoas muscle, which connects the legs and upper body.
In this article, we introduce iliopsoas strength-training methods that even seniors can do without strain.
There are also yoga and stretching routines that feel good to stretch, making it easy for beginners to get started.
Why not join us in moving your body as a habit to brighten your healthy everyday life?
- For Seniors: Back-Strengthening Exercises, Calisthenics, and Stretches—Workouts Women Can Do Without Strain
- Summary of exercises for seniors: introducing preventative care movements by body part.
- Grip strength training for seniors: Introducing gentle exercises, stretches, and strength workouts you can stick withNEW!
- For Seniors: How to Strengthen Your Inner Muscles. Fall Prevention
- [With Video] Lower-limb strength training for seniors that can be done in bed
- [For Seniors] Recommended Easy Strength Training
- [For Seniors] Rehabilitation exercises targeting each body part: Introducing easy routines you can incorporate without strainNEW!
- [For Seniors] Stretching Exercises: Easy and Safe to Do
- [For Seniors] Core Training: Recommended Simple Rehabilitation
- For seniors: Leg-strengthening exercises you can do without overexertion.
- Recommended simple exercises for recreational activities for the elderly
- [For Seniors] Simple pelvic floor exercises: various trainings in standing, sitting, and supine positionsNEW!
- [For Seniors] Leg and lower-back training: Fall prevention
[For Seniors] Iliopsoas-Strengthening Exercises (1–10)
Psoas muscle exercisesNEW!
As we get older, we often develop pain in the knees and lower back.
If massage hasn’t been helping, why not try this exercise to strengthen your iliopsoas? Activating the iliopsoas can reduce the strain on your knees and lower back.
It’s simple: sit toward the edge of a chair and perform high knee lifts.
Do 30 reps on each leg.
If you want to increase the load, extend both arms straight forward and lean your torso slightly forward.
Keep doing the knee lifts in this position.
Iliopsoas Walking ExerciseNEW!
Here’s an iliopsoas walking exercise you can do even if actual walking is difficult.
First, lie on your back.
Then draw one knee toward your chest, and, imagining you’re walking on the ceiling, extend your leg straight up.
Slowly lower it back down as is.
The key is to lower it slowly—if you drop it quickly because it’s hard, you won’t get the full benefit.
Also, inhale through your nose and exhale through your mouth as you lower your leg.
By continuing this exercise, you can master a hip-centered walking pattern and reduce the strain on your knees and ankles.
Easy Iliopsoas StretchNEW!
When you remain seated for long periods, the iliopsoas muscle atrophies and becomes stiff.
If the iliopsoas stops functioning properly, it can place stress on the knees and lower back, potentially causing pain.
So here’s a simple iliopsoas stretch you can do at home.
First, get on all fours and extend your right leg straight back.
Bend your left leg and bring it forward.
Then twist your torso to the opposite side of the extended leg.
Walk your hands to help you rotate slowly while paying attention to your breathing.
The key is to initiate the twist from the pit of your stomach (solar plexus).
Switch legs and hold each side for 20 seconds.
[For Seniors] Iliopsoas-Strengthening Exercises (11–20)
5-minute iliopsoas stretchNEW!
A psoas stretch you can do while sitting, lying down, or even watching TV, letting you relax for five minutes.
When you splay your legs, take your time and keep them parallel to the floor.
Keep your gaze facing forward or look down at the floor—whichever helps you feel the muscle stretch—and focus on moving carefully.
Steady your breathing, slowly inhaling and exhaling.
You may find it even more effective if you do it after getting out of the bath.
Iliopsoas stretch while lying downNEW!
A recommended iliopsoas stretch to do before daytime chores and activities or after a bath.
First, when stretching on your side, move while keeping in mind that you’re pushing your hips forward.
When stretching on your back, raise and lower one knee to alternately lengthen and shorten the muscle.
Place a hand on your glutes, and as you perform the lengthening movement, focus on whether the muscle is actually stretching—that’s the key point.
Be mindful of your breathing, relax, and take it slowly.
Two exercises that work the iliopsoasNEW!
A psoas stretch recommended for people concerned about anterior pelvic tilt, lower back pain, or shorter strides.
For the seated psoas training, keep your posture upright and move your legs so they don’t hit the markers.
In the half-kneeling position, focus on the front of the hip joint and make sure your torso doesn’t arch backward as you move—that’s the key point.
Because the movements are slow, you can adjust while listening to your body, which is another plus.
Try to move slowly without holding your breath.
Iliopsoas Pilates & StretchNEW!
Pilates stretches for the iliopsoas that you can do casually at your own pace without worrying about time or place are a perfect exercise for older adults who find it difficult to go out.
The iliopsoas is an important muscle used when lifting the thigh.
As we age, it becomes easier to stumble while walking, which can lead to serious injuries from falls, so let’s move our bodies within our limits and stay healthy.
The key is to perform each movement carefully, moving slowly and lengthening the muscles.
Doing this exercise will also slim the lower abdominal area and make moving your body more enjoyable.