Many people are wondering about the Many people are wondering about the: stretching that you can do to keep them in perfect condition and thus achieveí and preventionón of injuries and discomfort. In this sense, it is important to know whaté it is about and its characterísticas, so that you can understand what its function isón to find the best way to stretch it.
The múilopsoas century psoas heíaco are a músacculus found in the abdominal cavity and on the front of the thigh. It is one of the múmost powerful muscles of the body, being the principal flexor of the thigh and the más powerful of the múhip flexor muscles. onceómain n for which this múmuscle has so much power is because it is reflected in the illuminative branchíhere and offers a pulley movement.
The psoas heíaco Eastá made up of two parts,, el psoas, It is one of the most powerful muscles in the body., y there heíaco, It is one of the most powerful muscles in the body.. The múcentury psoasíaco is very important at the pathol levelógico. Además, It is important the detail that forms the floor of the triángulo de Scarpa.
Index
the detail that forms the floor of the Scarpa triangle is important
To pigsón of psoas major is born in the véT12 vertebrae and the first five lumbars T12-L5, además of at the base of the appócorresponding transverse physises, and descends towards the fossa ilíhere of the coxal, where it joins the porción heíaca. I inserted itón vertebral is somewhat curious, since these are different arcs that areán overlapping from one intervertebral disc to the other.
Ilíaco
The múcentury psoasíaco it is a múcompound saculusá composed of the psoas major and múexcuse theíaco. Before talking about psoas ilíaco: stretching, you need to know it in depth.
To pigsón heíhere it was created above on the inner lip of the crest ilíaca, spins itíhere previous, Superior and inferior, base of the sacred, leave the graveíaca internal, Iliolumbar ligament and lateral aspect of the anterior aspect of the sacrum.
Both muscular bodies unite to pass under the inguinal ligament in the external area, having to insert it together in the trocánter minor of fémur. During its journey, the iliopsoas is related to different óorgans, how are the laughsñones, diaphragm, uréteres, renal vessels, blind, colon, il arteriesíprimitive acas and arteries and veins ilíexternal acas. has a relationshipón very íintimate with the lumbar plexus, that is in charge of crossing the múcentury.
This iliopsoas is innervated by direct branches of the lumbar plexus and the femoral nerve.. To pigsóInferior n below the inguinal ligament forms part of the floor of the so-called triáfemoral angle.
Acción
El psoas heíaco moves the free lower limb in a general way, causing a flex to occurón on the hip for elevationón of the limb and start walking when the opposite limb assumes body weight. Nevertheless, spaghettién can be in charge of moving the trunk; the contractionón bilateral of the psoas theíaco starts the flexióno of the trunk at the hip of the fixed thigh. this one tooén am a múpostural century, who is active and maintains normal lumbar lordosis and resists hyperextensionón of the jointón coxal.
insertón, origen, innervateón e irrigatedón
On the psoas ilíhere you have to know the following aspects, starting with the insertón that the superior has it in the bodies of the úlast vértebra dorsal (D12) and the first five lumbar, while the lower takes place in the trocánter minor of fémur.
As regards the origin, the psoas part occurs on the lateral aspects of the veinsélumbar vertebrae, on the front faces of the appótransverse physises and intervertebral discs of the 12thª védorsal spine at 5ª vértebra lumbar, while the ill partíhere it originates from the inner face of the fossa ilíaca.
Regarding the innervationón , the two of meúcenturies that form the psoas ilíaco are innervated by different branches. In the case of the psoas major, it is due to the branches of the anterior branch of the lumbar plexus., de L1 a L3. For his part, he heíaco does it by the branches of the femoral nerve (L2, L3).
By úlast, the irrigationón también is divided according to the portions of the múiliopsoas skull. Nevertheless, some músculi share the same blood supplyón. The psoas major is supplied by the lumbar arteries., that is to say, branches of the abdominal aorta artery, and the external iliac, the continuationón of the abdominal aorta artery. For his part, the iliac tan only lies irrigated by part of the il arteryíexternal box.
Cómo stretch the psoas ilíaco
If you are looking for psoas ilíaco: stretching, We are going to explain a simple way to do it so that you can prevent injuries and treat other problems.. To be able to carry out the stretching in an appropriate way, must be placed with one leg stretched backwardsás and another that is flexed in front.
In this position, the pelvis should be as close to the floor as possible.ámaximum possible. Then the position must be maintainedón and repeat the movement with the other leg. In this way, with this maneuver the múpsoas muscle that is stretched is the one of the leg that is extended.
Common mistakes in stretching the psoas ilíaco
There are some common mistakes that occur when doing the ill psoas stretch.íaco, as they are:
- Do not reverseóno of pelvis. It is key to do it without arching the lower back, that is to say, contracting the abdominals and glúteos but without doing it.
- Have a misaligned back It is another of the errorsácommon s. The posture must be correct for a greater effectiveness of the exercise.
- destabilizationón. Try to reach higher ranges of stretch whenever you areéit's stable; and if you see that you have to keep your balance, accomplishás the first step of the exercise and then do it raising the arm.
- stretch too much It is another of the errorsáusual s. It is necessary to look for an intensity that allows us to maintain it with a good posture without destabilizing ourselves.. You must go as far as tension is achieved.ón, but don't force too much.