GENERAL INFORMATION
The psoas minor is a small muscle located in the hip region. It is considered a minor muscle in comparison to the larger psoas major. The psoas minor assists in hip flexion and contributes to the stability and posture of the pelvis and lower back.
ORIGIN
The psoas minor originates from the sides of the last thoracic vertebra (T12) and the first lumbar vertebra (L1).
INSERTION POINT
It inserts onto the pectineal line of the pubis, a ridge on the inner surface of the pubic bone.
MAJOR ARTERIES
This muscle receives its blood supply from branches of the lumbar arteries.
NEURAL INNERVATION
The psoas minor muscle is innervated by the anterior rami of the lumbar nerves (L1-L2), which provide sensory and motor innervation to the lower limb.
TRIGGER POINT
Trigger points in this muscle can cause pain and discomfort in the lower back as well as the hip region.
CONCENTRIC FUNCTION
During contraction, the psoas minor muscle assists in hip flexion, contributing to the movement of bringing the thigh closer to the torso.
ECCENTRIC FUNCTION
The eccentric function of the psoas minor muscle occurs during the controlled lengthening of the muscle, such as during the lowering phase of a squat or lunge.
ISOMETRIC FUNCTION
The psoas minor muscle can contract isometrically to stabilise the pelvis also maintain hip joint stability.
RELATED MUSCLE SCIENTIFIC NAMES
- None (psoas minor does not have any other scientific names)
ANTAGONIST MUSCLES
- Gluteus maximus
- Hamstrings (e.g., biceps femoris, semitendinosus, semimembranosus)
COMMON INJURIES
- Strains or tears of the psoas minor muscle: Caused by overuse or sudden movements, resulting in sharp pain, swelling, and muscle weakness.
- Muscle imbalances lead to pelvic and lower back pain from poor posture, repetitive stress, or improper biomechanics.
EXERCISES
- Hip flexion exercises: Focus on the psoas muscles with movements like hip raises and leg raises to enhance hip mobility.
- Core strengthening exercises: Incorporate hip flexion with hanging leg raises and pike crunches for improved core stability.
- Cable hip flexion: Use a cable machine to perform controlled hip flexion movements, increasing strength and endurance.
- Mountain climbers: A dynamic exercise that targets hip flexors while boosting cardiovascular fitness.
- Pilates exercises: Specifically designed to target hip flexors for overall muscle balance, flexibility, and core stability.
STRETCHES
- Kneeling hip flexor stretch: This stretch stretches the psoas minor and other hip flexors, alleviating tightness and improving flexibility.
- Supine figure-four stretch: Targets the hip area, releasing tension in the iliopsoas and surrounding muscles.
- Seated butterfly stretch: Improves flexibility in the hip region, promoting a better range of motion.
- Pigeon pose (variation): This is a deep stretch of the hip and lower back, ideal for releasing tension and enhancing flexibility.
- Standing quadriceps stretch: Targets the hip flexors and quadriceps, improving flexibility and reducing the risk of injury.