Thursday, 15 September 2016

Stretching Exercises for the Adductor Magnus

Stretching Exercises for the Adductor Magnus
A young girl stretching almost in the splits. Photo Credit Comstock/Stockbyte/Getty Images
Your adductor magnus is the largest muscle in your groin. This muscle has two parts -- the hamstring and adductor parts. The two parts work together to help with hip adduction, flexion and extension. You use this muscle during any type of athletic motion that requires you to move your legs from side to side, such as ice skating, kicking a soccer ball or volleying in tennis. Stretching this muscle can help prevent and rehabilitate groin injuries.

Standing Stretch

For this stretch, you will need a sturdy, knee-high surface, such as a low chair or table. Stand facing forward, with the chair on the right side of your body. Place your right foot on the chair, toes pointing forward. Bend your right knee slightly, and slowly bend your torso forward between your legs, letting your arms hang loosely in front of you. You should feel a stretch in your inner thigh. Hold this stretch for 30 seconds, then release and repeat on the opposite leg.

Long Adductor Stretch

Sit on the floor with your legs stretched as wide apart as possible, feet flexed and toes pointing up toward the ceiling. Bend forward from your hip joint, keeping your back straight. Stretch as far forward as possible without bending your knees. Hold the stretch for 30 seconds, then slowly return to a seated position.

Bound Angle Pose

Sit on the floor with your legs straight out in front of you. Bend your knees, bringing your heels in to your pelvis. Drop your knees open to the sides, and press the soles of your feet together. Hold your feet with both hands, and bring your heels in to your groin area as close as possible while keeping your knees down. Use your elbows on your inner thighs to help press your knees down closer to the floor. Keep your back straight and your shoulders relaxed. Hold this pose for 30 seconds, then release.

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