Description of the Partner Assisted Edge of the Bed Stretch

The partner assisted edge of the bed stretch is a highly effective exercise designed to target and lengthen the psoas muscle, a major hip flexor that runs from the lower spine to the femur. This stretch is performed with the assistance of a partner and involves the participant lying on the edge of a bed while the partner helps to stabilize and extend the leg to stretch the psoas muscle deeply. This exercise is particularly beneficial for improving hip flexibility and reducing tension in the lower back and pelvis.

Refer to the demonstration video above for detailed instructions on how to perform the partner assisted edge of the bed stretch, including various modifications and progressions.

Muscles Activated During the Partner Assisted Edge of the Bed Stretch

The primary muscle targeted during the partner assisted edge of the bed stretch is the psoas, but it also engages other muscles in the hip and thigh. These include:

1. Psoas Major:

   • The psoas major is the main muscle being stretched. It is a deep hip flexor muscle that runs from the lower spine to the femur.
   • Function: Hip flexion and stabilization of the lumbar spine.

2. Iliacus:

   • This muscle works in conjunction with the psoas major and is part of the iliopsoas group.
   • Function: Hip flexion and stabilization.

3. Rectus Femoris:

   • Part of the quadriceps group, it assists in hip flexion.
   • Function: Hip flexion and knee extension.

4. Tensor Fasciae Latae (TFL):

   • Located on the outside of the hip, it assists with hip flexion and stabilization.
   • Function: Hip flexion, abduction, and internal rotation.

5. Gluteus Maximus:

   • This muscle is engaged to stabilize the pelvis during the stretch.
   • Function: Hip extension and external rotation.

Benefits of the Partner Assisted Edge of the Bed Stretch

1. Improves Flexibility: Regularly performing this stretch helps increase the flexibility of the psoas and other associated muscles.
2. Reduces Muscle Tightness: This stretch can help alleviate tightness and tension in the hip flexors and lower back.
3. Enhances Hip Mobility: Stretching the psoas muscle can improve the range of motion in the hip joint, aiding in better performance of lower body movements.
4. Prevents Injuries: Incorporating this stretch into your routine can help prevent muscle strains and injuries by maintaining muscle elasticity and joint health.
5. Promotes Recovery: Stretching after workouts can aid in muscle recovery and reduce post-exercise soreness.

Tips for Optimal Performance

1. Maintain Proper Form: Ensure your body is in a straight line and your lower back remains flat on the bed to maximize muscle engagement and reduce the risk of injury.
2. Communicate with Your Partner: Ensure clear communication with your partner to avoid overstretching and ensure the stretch is performed safely.
3. Use a Gradual Progression: Start with basic variations and gradually increase the intensity as your flexibility improves.
4. Breathe Properly: Practice deep, even breathing to enhance relaxation and effectiveness of the stretch.
5. Warm Up First: Perform a light warm-up before stretching to prepare the muscles and reduce the risk of injury.

Contraindications and Cautions

While the partner assisted edge of the bed stretch is generally safe, it is important to approach it with common sense and heed the following cautions:

1. Avoid Stretching When in Pain: Do not perform this stretch if you are experiencing pain or if you have an acute hip or lower back injury. Always seek professional medical advice before starting or continuing with exercises if you have any concerns.
2. Warm Up Properly: Ensure you warm up your muscles before performing the stretch to reduce the risk of injury.
3. Listen to Your Body: Pay attention to how your body feels during and after the stretch. If you experience any discomfort, stop immediately and consult a healthcare provider.
4. Seek Professional Guidance: If you are new to this stretch or have any health conditions, consider consulting a physical therapist or fitness professional to ensure you are performing the stretch correctly and safely.

Disclaimer

The information provided in this article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition or exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read in this article.

References

1. American Council on Exercise. (n.d.). Hip Flexor Stretch. 
2. Healthline. (2020). Psoas Stretch. 
3. National Academy of Sports Medicine. (2021). Hip Flexor and Psoas Stretches. 
4. Mayo Clinic. (2021). Exercises for Hip Flexor Pain. 
5. Cleveland Clinic. (2021). Stretching Exercises for Hip Pain.