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Because both the iliacus and psoas muscles have the same action for movement of the thigh they are commonly referred to as a single muscle, the “iliopsoas.”
“What is the purpose of learning how to properly use the iliopsoas muscle, and how does this affect exercise technique from a Pilates perspective?”
Pilates technique done well, teaches the body how to open all the joints and improve muscle length while moving through a full range of motion. Without open joints, movement will either be restricted, or movement will be deflected to the joint above or below the closed joint space creating additional strain on our skeletal and muscle systems.
Our muscles have the ability to contract or shorten, as well as stretch or lengthen, depending on the required task and the habits we have developed for movement and muscle recruitment. The iliopsoas plays a key role for understanding the relationship of the spine and pelvis, to the legs and then learning how to develop safe, healthy, and efficient movement patterns.
If the legs are held in flexion by using the quadriceps, particularly the rectus femoris, movement at the hip joint will be restricted and the front of the hip will be closed. To lower the legs further, if the hip cannot move freely, the lower back will engage to pull the pelvis into a greater anterior tilt to achieve the result of holding the legs at a lower angle. However, managing the movement this way means that the lower back muscles are doing more work than the abdominals to support the correct position. When the lower back moves into extension in this manner, it closes the joints of the lumbar spine, places strain on the entire spine and the proper curl cannot be maintained. This is a very dangerous way to work, and reinforces poor
The psoas major connects the ribcage and torso with the legs. A large multi-joint muscle it attaches to six joints (T12, L1 - L5) and passes over two (SI joint,[link widoczny dla zalogowanych], Ball & Socket of the Hip) It passes through the front of the pelvic bowl and attaches on the inner side of the thigh on the lesser trochanter.
With much to say on the topic,[link widoczny dla zalogowanych], I foresee an Iliopsoas: Part 2, to continue discussion of techniques to facilitate finding the psoas and releasing the rectus femoris as the primary hip flexor. Understanding this muscles action and purpose can help teachers, and students develop effective ways to tweak Pilates technique and gain greater benefits from their Pilates workouts.
A Brief Anatomical Introduction to the Iliopsoas
The Benefits of Pilates for Efficient Muscle Action
Thinking About the Action of the Psoas During Exercise
The iliacus is a fan-shaped muscle that lies on the inside of the pelvic bowl, attaching below the inner rim of the pelvic bones (Ilium.) The fibers blend with the psoas and insert on the lesser trochanter along a shared tendon.
The primary action of the iliopsoas: Hip flexion
An example of the importance of the iliopsoas can be seen in the Pilates mat exercise The Hundred. Ideally, the legs should be held off the floor, in hip flexion at eye level. (Most beginners don’t have the strength to begin with the legs at this angle, so the exercise is usually taught with the legs starting at 45 degrees or a higher angle off the floor.)
This was the question asked of me, which led to an interesting few days of contemplation about how I think, what I teach,[link widoczny dla zalogowanych], how I originally learned many of the Pilates exercises, and how my teaching has evolved as I’ve grown and deepened my understanding of human movement and the work of Joseph H. Pilates.
If the spine is stabilized the resulting movement will be flexion at the hip joint.
If the thigh (hip joint) is held still and the psoas is contracted bilaterally, the result will be flexion of the lumbar spine which results in anterior tilt of the pelvis.
The psoas muscle is also activated in both lateral flexion (side bending) and rotation of the lumbar spine.