You can only view 3 videos without an account. Become a Member to access all videos on the website.
Adductor Magnus and Inferior capsule SA Static Stretch
Adductor Magnus and Inferior capsule SA Static Stretch: This is a static stretching exercise used to target muscles found in the inner thigh, hips, and groin. The stretch is performed by lying on your back and bending one knee to grab the heel of the other leg, while keeping the knee and the heel in line. The torso should be relaxed while the leg is slowly drawn toward the chest, feeling a gentle pull in the lower abdomen and inner thigh area. The stretch should be
Transcript
00:00:0200:00:06
This is Brent, President of B2C Fitness, and in this video we're going to
00:00:0200:00:06
...blank
00:00:0600:00:10
do our static stretching techniques for the posterior head of our adductor magnus,
00:00:1000:00:16
as well as our inferior capsule. Now, these techniques are not for everybody.
00:00:1600:00:20
This is going to be a very specific set of individuals who actually need these
00:00:2000:00:23
techniques within their routine. For those of you using the overhead
00:00:2300:00:26
squat assessment, this is going to be individuals who go into that squat and
00:00:2600:00:32
their knees actually bow outward, right, so not inward, but outward. For those of you
00:00:3200:00:36
doing goniometry, this is going to be a limit in internal rotation that
00:00:3600:00:43
is not alleviated by TFL release and stretching. Generally, adductor magnus
00:00:4300:00:48
tightness has to do with SI joint dysfunction via it's attachment to the
00:00:4800:00:52
sacrum, through the sacrotuberous ligament. Now, I'm going to have my friend
00:00:5200:00:56
Leanne, come out and demonstrate a couple of these techniques that you might
00:00:5600:01:00
be able to use to help alleviate some of this dysfunction in that very specific
00:01:0000:01:04
set of individuals. The first stretch we're going to use I like to call the
00:01:0400:01:09
halibut stretch. Of course, most people haven't seen with a halibut is, it's a
00:01:0900:01:13
fish that lies flat on the bottom of the ocean. So I'm going to have Leanne go ahead
00:01:1300:01:18
and lay flat. And I've also heard this called the commando stretch, which I
00:01:1800:01:23
guess is just as good a description, but Leanne is going to go ahead and bring this
00:01:2300:01:28
leg to 90 degrees. Now, I know a lot of people sleep like this, generally the
00:01:2800:01:33
people who sleep like this don't have any problems here. The one caveat for
00:01:3300:01:36
this stretch is, you've got to get the person to kind of visualize turning
00:01:3600:01:40
their pelvis into the floor. That is, the hip they're trying to
00:01:4000:01:44
stretch, they have to kind of press into the floor initially, to gain the position.
00:01:4400:01:47
Once they've gained the position, their knee is out far enough, they're as flat as
00:01:4700:01:51
they can be, they can relax everything and just try to get the best stretch
00:01:5100:01:56
they can. Now, like I said this is both a posterior head of the adductor magnus as
00:01:5600:02:00
well as an inferior capsule stretch. Of the two stretches I'm going to
00:02:0000:02:05
show you in this video, this probably has a larger effect on the inferior capsule.
00:02:0500:02:11
How does that feel Leanne? -It feels good. So she's going to hold this using our
00:02:1100:02:15
standard static stretching protocol, 30 seconds to 2 minutes, ideally, until we
00:02:1500:02:19
feel a release. If she needs it on both sides, she can do it on both sides, but
00:02:1900:02:22
we're going to go ahead and go to the other stretching technique, which I know
00:02:2200:02:26
some of you have seen for the adductor magnus, but probably could use a
00:02:2600:02:32
little bit more involved description. So Leanne's going to grab a step that is
00:02:3200:02:40
about knee height. Now, you have probably seen this, if no other place,
00:02:4000:02:45
than the NASM texts there's this stretch, and you've seen how somebody
00:02:4500:02:49
will have a leg up on a step, and then they kind of bend over into a hamstring
00:02:4900:02:53
stretch, and generally what I'll have people come back to me with is, "I don't
00:02:5300:02:58
feel it." Well, if Leanne just bends over and reaches for this foot, there's a chance
00:02:5800:03:04
that she's not going to keep abducted on this leg. Remember, we're stretching the
00:03:0400:03:10
adductors, so if we let this knee cave as she bends forward, we're going to take
00:03:1000:03:14
the stretch off this muscle. So, you have to make sure somebody keeps this leg
00:03:1400:03:19
abducted, keeps that knee over their foot. You can use your other arm to kind of
00:03:1900:03:24
brace this leg out, and then go ahead and reach down, alright. So remember that
00:03:2400:03:30
those fibers of the adductor magnus actually extended the hip, as well as adduct
00:03:3000:03:35
the hip, so she's pushing into abduction, and then going as far she can
00:03:3500:03:39
into flexion. Once again, she's going to hold this stretch for 30 seconds to
00:03:3900:03:43
2 minutes, or until she gets a release. And, once again, this is only for
00:03:4300:03:48
those individuals you see who have SI joint dysfunction, their knees bow out
00:03:4800:03:52
during a squat, but we have limitations in internal rotation during
00:03:5200:03:57
a goniometric assessment. Thanks again for watching this video. I hope you
00:03:5700:03:59
appreciate these two techniques, and I hope it gets you better results with
Related Videos
Adductor Magnus and Inferior capsule SA Static Stretch
Latissimus Dorsi and Erector Spinae Static Stretch: Child's Pose
Adductor Self-administered Static Stretch
Quadratus Lumborum SA Static Release and Stretch
Kneeling Hip Flexor Static Stretch
Quadruped Crawl Sled Pull
Talocalcaneal Manipulation
Talonavicular and Cuneonavicular Joint Manipulations
Proximal Tibiofibular Joint Manipulation
Slant Board Calf Stretch
Calf and Fibularis (Peroneals) Static Stretching Technique
Sacroiliac Joint Chicago Technique
Thoracic Pistol Manipulation
Shotgun (Pubic Symphysis) Manipulation
Lumbar Spine Joint Manipulation (High Velocity Thrust)