Having shortened adductors is a common problem. When people have shortened adductors, the mobility of the pelvis is limited. This has a negative effect on the adjustment of the spine. Concurrently, the adductors can then no longer adequately stabilize the hip and pelvic area.
Therefore, female and male should regularly Stretch their adductors. This can effectively reduce the susceptibility to injury in the groin area. The loosened connective tissue allows the lymph fluid to flow more quickly to the cells. This increases your ability to regenerate, so that you can perform even better from now on. The same applies to stretching the abductors, which are the counterpart of the adductors.
In general, stretching exercises are important to protect your legs from injury. Therefore, you should also stretch the other thigh muscles and the calves.
This article will give you some useful information about adductor stretches, so you can add thIS different exercises to your warm-up routine in the future.
Muscles used during adductor stretches
Adductor stretching primarily works the adductor muscles (musculus adductor). However, depending on how you perform this exercise, you can also stretch the calves, thighs or even the lower back.
1. Butterfly Stretch
The Butterfly Stretch exercise is one of the most popular stretches, also known as the Seated Hip Stretch or Seated Groin Stretch. This stretch exercise is a seated hip opener that has tremendous benefits and is suitable for all levels, including beginners. In fact, it is effective for releasing tension in the hips and improving mobility, especially after strenuous workouts, repetitive movements or long periods of sitting.
For the Butterfly Stretch, get into a seated position. Both feet press against each other in front of you. The knees are thus directed to the side. Your upper body is upright and your gaze is directed forward. Grasp your feet with your hands.
Tip: To increase the intensity of the adductors stretch during this exercise, push your knees towards the floor. For an even stronger effect, you can use your elbows to push your thighs down. By bending your upper body forward without forming a hunchback, you will increase this stretch.
2. Standing groin stretch
This stretch is also very popular among fitness athletes. This exercise, comes in different variations.
Stand and now extend one leg out to the side. You tend to shift your weight in the other direction. This leg rests on the inside of the foot. Alternatively, you can kneel on the floor with the leg that is not being stretched. Support yourself with your hands in front of your body. The hands are on the floor at about shoulder width, with the arms not fully extended. As a result, the upper body is slightly bent forward and mostly straight.
To stretch the adductors on one side of your body, tend to shift your body weight towards the other side, by slightly bending your leg, you can further enhance the stretch.
The kneeling stretch is similar in simplicity to the standing adductor stretch and is therefore done in the same way.
3. Squat adductor stretch
You can also stretch your adductors while standing with the Squat stretch exercise. This exercise is also called Squat Groin Stretch.
Stand up straight. Your feet are at an angle to the side. Your legs should be far enough apart so that your lower legs and thighs form approximately a right angle. For this you need to squat down. Your upper body is still upright and your gaze is directed forward. Your hands are on your knees so that your arms are almost fully extended. You move your knees slightly outward to stretch the adductors.
Tip: You can gently support this movement with your hands. However, make sure that you feel a comfortable stretch in the inner thigh and do not overstretch the adductors.
4. Adductors stretch with wide stance
Adductor stretch with wide stance is a stretching exercise that you do while standing.
Place your legs as far apart as possible. However, make sure that the stretch in the inner thigh is still comfortable and that your feet are completely on the floor.
Tip: For a more intense light stretch from the starting position, bend forward with a straight back. Your hands press down on the floor in front of you. They are slightly wider than shoulder width apart. Your gaze is directed backward toward your legs so that your head is always a natural extension of your spine during this exercise.
5. Adductor stretch in sitting position with wide legs
Adductor stretches are also possible while sitting with wide legs.
First, sit on the floor and spread your legs outward. Pull your toes slightly towards your body to protect your knee joints. Your upper body is upright and your gaze is directed forward. You can rest your hands on the floor directly in front of you.
Tip: To stretch your adductors effectively, move your hands forward. Make sure that you keep your back straight and do not have a hunched back. As a result, you will feel an intense
6. Lying legs open
Lying leg open is another way to stretch the adductors. You can find out more about the body position and how to do this move right below.
First, lie down with your back on the floor. Your hands are next to your body, your gaze is directed upward. Now lift your legs into the air so that they are stretched vertically. There remains only a small bend in the knees to protect the joints.
You will now begin stretching the adductors by opening the legs while lying down, bringing both legs outward. The movement is exclusively lateral. The legs should not tilt forward or backward. Continue this movement until the stretch still feels comfortable to you. Bring the legs together again
7. Side leg raises
For the side leg raise, first lie on the floor. Support yourself with your lower arm so that your upper body is slightly upright. You can also position the other hand in front of you to give you even more stability. Place one leg sideways on the floor. Extend the other leg diagonally into the air. Stack both legs directly above each other. Your gaze is directed toward the tip of your foot, which is in the air.
To start side leg raise, lift the lower leg. As you extend, bring both legs together. They are now almost fully extended and diagonally in the air. Now only your hands and buttocks or hips are on the floor. Then take a deep breath and bring the leg back down. However, you do not put it down completely in order to maintain the tension in your adductors.
Keep reading: 50 stretching exercises that effectively stretch the muscles of the whole body
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