Adductor Stretch with a Partner

Brief tutorial on
Facilitated Stretching

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Adductors Self-Stretch

Short Adductors Self-Stretch

1.Sit with your back straight, knees bent, and the soles of your feet together.

3.Place your arms or hands against the inside of your knees, then attempt to bring your knees together against your own resistance, isometrically contracting your short adductors. Hold the contraction for about six seconds, breathing normally. Then relax, and exhale while you use your leg muscles to pull your legs closer to the floor, stretching your adductors.

4.Repeat 2 to 3 times

5. Facilitated stretches should always be pain free. If you experience pain, try repositioning your leg or use less force during the isometric contraction of the abductors. If the pain persists, don't do this stretch until you've determined why it hurts.

Long Adductors Self-Stretch

1.This stretch is an adaptation of a common adductors stretch. To stretch the right long adductors, assume a side-lunge position, being careful not to bend the left knee beyond 90 degrees, keeping the right leg straight, foot flat on the floor. All your weight is on your left leg.

2.From this starting position, attempt to pull your right leg toward your midline, using the floor to provide resistance to this movement. Hold this isometric contraction for about six seconds, breathing normally. Then relax and on the exhale, deepen the stretch by sinking lower into your left leg.

3. Facilitated stretches should always be pain free. If you experience pain, try repositioning your leg or use less force during the isometric contraction of the abductors. If the pain persists, don't do this stretch until you've determined why it hurts.

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