Seated Adductor Stretches

Posted by on Apr 1, 2015 in Exercises, Stretches

Do you already have a good leg stretching routine? That’s awesome, but just make sure it addresses your adductor muscles as well. Those of you who are runners, dancers, or heavy lifters might find that you have especially tight adductors. These muscles serve essential functions including (but not limited to) stabilization of the knees and hips. Overworked adductors can also keep the quads from activating and create extra tightness in the hamstrings. Add one of the two stretches in this week’s Quick Tip to your routine, and you might be surprised how much improves in the overall functioning of your legs.

The first stretch here is an Active Isolated Stretch (AIS), so feel free to brush up on the concept behind AIS here. In the first stretch you’ll sit upright with the soles of your feet touching. Start with your legs and knees raised, and then gently push them down. Try this for 10-12 repetitions, and make sure that you’re just reaching your comfortable end range, and not pushing through to a place of discomfort.

The second stretch uses Proprioceptive Neuromuscular Facilitation (PNF) to lengthen the adductors. Though the set-up of this stretch looks similarly to the first one, it’s quite different! Here you’ll start with your legs at their point of end range. Then push up using your legs into the resistance of your hands or elbows. Take a breath at the top, and find the end of your range of motion once again. Try these both out and let us know what you think!