Muscle Group:
- Hip Adductors (Adductor Brevis, Magnus & Longus muscles), Pectineus & Gracilis
Muscle Action:
- Hip adduction and controls hip abduction eccentrically
Method:
- Stand with your legs wide apart and keep your feet facing forwards
- Place your hands on your hips & lean towards one side whilst allowing the knee to bend and keeping the opposite leg straight
- Slowly lean to the side onto the bending knee until a stretch is felt on the inside thigh of the extended leg
- Hold for 10-30 seconds & repeat 3 times or as instructed by the physiotherapist or fitness instructor
- To prevent muscle imbalance, always stretch both sides
Physiotherapy, Injury Prevention & Fitness Recommendations:
- Avoid bouncing when the muscle is cold
- Stop if the stretch causes pain
- Perform the stretch in a safe environment to avoid the risk of a fall or injury
- Recommended stretch for use within a warm-up or cool down
- Tight hip adductors may contribute to biomechanical injuries, lower limb problems or low back pain
- As instructed by a skilled physiotherapist, the stretch is beneficial for injury prevention, to aid recovery from specific injuries, enhancement of the injury healing process, elongates tight muscles, reduces soft tissue tightness and alleviates joint stiffness.
Please feel free to contact the Manchester G4 Clinic to speak to a member of the team for any questions that you may have.