About a week ago I was squatting around 245,but apparently I didn't warm up correctly,and I injured my right psoas muscle. For the first 2-3 days,I had intense pain in my upper thigh,and lower right lumbar region. Now the pain is gone,but my mobility is literally shit tier on my right side. Lunges feel stiff as hell,and my right leg feels incredibly tight trying to hit parallel when squatting. Any routines or stretches you guys can recommend to regain mobility?
http://www.fix-knee-pain.com/psoas-stretch/ also look up couch stretch, that shit is brutal