Standing Adductor Stretch Progression
The adductor is the go-to muscle group for leg mobility. It’s role is pivotal in all activities including simply getting around day-to-day. This series will keep the adductor open and nimble.
Stretching Application
Stretching is for everyone. Not everyone is an athlete but everyone needs to stretch. The most important thing to understand is that athletes and people who just want to stretch to feel better need to stretch differently. Think of it this way, athletic stretching is just complex or advanced stretching and not everyone needs or can benefit from this type of stretching. Start with simple stretches and work your way towards the more complicated stretching. Just remember that we all need to stretch!
Health Focused Application
Standing Adductor Stretch is a great stretch to do in many rooms of your house. When you are at an intermediate and advanced level, you can to this on most any table or counter top! We will show you the natural progression of this stretch further down this page.
Athletic / Fitness Application
The Standing Adductor Stretch and adductor flexibility is essential to accomplish some of the hardest poses in Fitness. The Yoga “big toe grab”, the Pilates “V-Stretch” and all around, of course the infamous and elusive splits!
Science and Medical Connection
Scientific Perspective of the Adductor Muscle Group
The standing adductor stretch addresses tightnesses of the adductor magnus, adductor longus, adductor brevis as well as the gracilis and pectineus muscles. All of these help lift your leg upwards and across your body, specifically needed for hiking and getting in and out of your car or on and off a bike.
Medical Perspective of the Adductor Muscle Group
Your adductor muscle group and the neighboring gracilis muscle are the culprits of a groin strain or pull. When an athlete plants their foot and then turns and launches themselves laterally to the right or the left, these muscles are stretched to the max and then beyond, creating the injury. To fix it read the below right column.
Stretch Instructions
The Healthy Progression of a Stretch is the Same as the Medical Rehabilitation of a Muscle
Health Focused Application
There is a healthy progression for every muscle from beginner to advanced. Below is a comprehensive list for the healthy progression of the adductor stretch. To attain pain-free functional mobility as you age, you should be able to achieve any of the Basic to the Basic/Intermediate range of stretches.
Athletic / Fitness Application
Overtraining and over stretching causes injuries more than the competition itself. When it comes to stretching, listen to what your muscles are telling you. If they are overworked or too tired, they will not be able to give you as much length as yesterday. Be in the moment, present and methodical as you go through the progressions below.
