Weekly Hip Stretch – Adductors
Welcome to the next stretch in our adductors series (aka groin muscles or inner thigh muscles).
Because the adductor muscles attach at the bottom of the pelvis and above and below the knee, you may feel these stretches closer to the knee, closer to the groin or more in the middle of the inner thigh. It just depends on what’s going on with your body today.
Illuminate me…
We’ll be standing with our feet a little wider than our hips which starts the adductors muscles into a longer position.
We’re also standing with our feet parallel vs. turned out. By having the feet parallel, we’re keeping a little work happening since most of the adductors also internally rotate the thigh.
It’s a little different stretch than with the feet turned out. Not right or wrong. Just different. You can try it both ways if you like.
Try it…
This is also a stretch for your hamstrings.
In this exercise we’re going to be hinging the torso forward, so the height of the surface you’re aiming for with your hands (chair, floor, etc.) is going to be determined by your hamstrings and how far they want to elongate. Because the adductors are attached to the bottom of your pelvis, how far you hinge forward (i.e.: how much your pelvis moves) can also give you more feeling of an adductor stretch right from the beginning.
Here’s the exercise. Try it and let me know how you like it!
As always, go slowly and listen to your body.
Wishing you happy hips!