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Brief tutorial on |
Stretch Archives Adductor Stretch When you bring your legs together (toward your midline),
you are using your adductor muscles. The adductors also variously assist
hip flexion, hip extension, and lateral rotation, and they help to stabilize
the legs in running. They are commonly much tighter in men than in women.
Groin pulls are often related to fatigue or improper stretching of the
adductor longus. Check their range of motion. Normally, the legs should be
able to abduct 45 to 50 degrees from the midline. If this range is limited,
it's often due to tight adductors.
Supine Stretch for the Short Adductors, With a Partner 1. The stretcher lies comfortably on his back on the table. Position yourself to lightly stabilize the stretcher's left hip against the table, using your other hand to control the stretcher's right leg. Direct the stretcher to keep his hips flat on the table during the entire sequence. Your hand is on his left hip as a reminder. 2. The stretcher bends his right knee, places the sole of
his right foot against the inside of his left knee, and lowers his right
leg toward the table as far as it will go, keeping his left hip flat on
the table and keeping his low back flat, too. This lengthens the short
adductors to their end range.
3. With your hand on the inside of his right knee, direct the stretcher to begin slowly to attempt to push his right knee toward the ceiling, isometrically contracting the short adductors. 4. After the isometric push, the stretcher relaxes and inhales deeply. During this time, maintain the leg in the starting position. 5. On the exhale, the stretcher contracts the hip abductors to pull his knee toward the floor, keeping his low back flat on the table. This deepens the adductor stretch. 6. Repeat 2 to 3 times. 7. After the final stretch, help the stretcher bring his legs together to avoid possible groin strain from this vulnerable position. 8. The stretcher will sometimes get abductor cramps during
this stretch. If this occurs, stop and stretch the abductors first, then
go back to the adductor stretches.
Supine Stretch for the Long Adductors, With a Partner 1. The stretcher lies comfortably on his back on the table. He abducts his right hip as far as he can, keeping the knee straight and kneecap pointed toward the ceiling (this prevents rotation of the leg). He may hook his left heel over the edge of the table to keep his left leg from sliding across the table. In this position, the long adductors on the right are at the end of their range. Standing at the right side of the table, between the table
and the stretcher's leg, support the lower leg with your left hand and
place your right hand across the medial aspect of the knee. This position
prevents stress to the medial collateral ligament during the isometric
phase .
3. With your hand on the inside of his right knee, direct the stretcher to begin slowly to attempt to push his right knee toward the ceiling, isometrically contracting the short adductors. 4. After the isometric push, the stretcher relaxes and inhales deeply. During this time, maintain the leg in the starting position. 5. On the exhale, the stretcher contracts the hip abductors to pull his knee toward the floor, keeping his low back flat on the table. This deepens the adductor stretch. 6. Repeat 2 to 3 times. 7. After the final stretch, help the stretcher bring his legs together to avoid possible groin strain from this vulnerable position. 8. The stretcher will sometimes get abductor cramps during this stretch. If this occurs, stop and stretch the abductors first, then go back to the adductor stretches. |
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