Psoas Stretch with a Foam Roller for Tight Hips & Low Back Stiffness
Does it feel almost impossible to stand up straight after sitting for long periods? Does the front of your hips or low back feel especially stiff? This gentle psoas and hip flexor stretch uses a foam roller for support, making it easier to settle into the position without the intensity of a more traditional hip flexor stretch.
It’s a simple option when you’ve been sitting for a long time, don’t have the time or energy for a more active practice or just want to spend a few minutes working on hip mobility.
Whether you're dealing with stiffness from sitting, recovering after exercise or simply looking to improve hip mobility, this stretch can help ease tension through the front of the hips and bring more movement to an area that may feel tight or restricted.
Want to learn more about what a “tight psoas” really means? Read: The Psoas: What It Is, What It Does & What “Tight” Really Means
LENGTH:
3 Minutes
LEVEL:
All Levels
EQUIPMENT:
Foam Roller
Benefits
Relieve back and hip stiffness
Improve posture
Release stiffness from prolonged sitting
Stress relief & relaxation
Workout Focus
Hip mobility
Lower body stretch
Foam roller mobility
IMPORTANT SAFETY NOTE:
This workout is intended for general fitness and educational purposes and is not individualized instruction. Physical exercise involves an inherent risk of injury. Please work within your own abilities and stop if you experience pain, dizziness, unusual shortness of breath or feel unwell. If you have an injury, medical condition or other concern about whether exercise is appropriate for you, consult a qualified healthcare professional before participating.
See the full Exercise Disclaimer in our Terms of Service.
Keep Moving
Continue your practice with a few workouts that support similar goals.
Pilates for Hip & Glute Strength
15 min ● All Levels ● Resistance Band
Pilates for Back & Hip Stiffness
20 min ● Intermediate ● Foam Roller
Pilates for Spinal Mobility
20 min ● Beginner ● Magic Circle
Explore More Workouts by Goal
Whether you're looking to relieve pain and stiffness, improve posture, build strength, or move with greater confidence, explore workouts organized around the goals that matter most to you.
Relieve Pain & Stiffness
Ease tension, aches
& stiffness
EXPLORE →
Improve Mobility
Increase flexibility & joint mobility
EXPLORE →
Improve Posture
Stand taller with
better alignment
EXPLORE →
Build Strength & Stability
Build functional, full-body strength
EXPLORE →
Improve Balance
Enhance balance & coordination
EXPLORE →
Stay Connected
Enjoying this workout? Receive new workouts, movement tips, practical guidance and early access to new programs — all designed to help you move with greater comfort, confidence and ease.