Quick Tip: AIS Adductor Stretch

Posted by on Apr 8, 2015 in Bodywork Techniques, Exercises, Health and Wellness, Stretches

Did you try out those adductor stretches we shared last week? Whether you were able to loosen the tightness in your legs, or whether you feel like there’s still something eluding you, we highly recommend this week’s Quick Tip. In this video, Scott and Jenny use the concept of Active Isolated Stretching (AIS) to talk you through a set of stretches that addresses the entire adductor muscle group. Like your brain, your muscles need a good education, and these active stretches will teach your adductors to keep firing and maintaining the health of your legs, hips, and knees.

To get ready for this three-part series, start by lying comfortably on your back with a yoga strap, tie, or belt around your extended foot. For the first part, begin in a neutral hip position, pulling your leg gently toward you. For the second part, you’ll want to start with an an internally rotated hip, again pulling your leg up with the help of the strap. Finally, to reach yet another aspect of the adductor group, you’ll do a set working to gently press your leg down towards the floor with a rotated hip. Remember that each stretch in this series should get 8-12 passes to help your muscles properly incorporate the movements and adjustments, and as usual, make sure to move only to the point of your comfortable end range and not into any sensation of pain. Try this out in addition to last week’s stretches and let us know what’s working best for you!

Oh and sorry Scott, we cut your head off a little bit in the video, but we are massage therapists here — not videographers — and we didn’t want anyone to miss out on this important info!