Name: Adductor Magnus and Inferior capsule SA Static Stretch
Uploaded: 2023-04-26T01:02:54.000Z
Duration: 4 min 7 s

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https://stream.mux.com/en5A5T00TpL005KlcoklYxMnqzb02lq4hl01XHJkxiCCGew.m3u8

Learn how to properly perform an adductor magnus and inferior capsule self-administered static stretch in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and technique (including progressions and regressions). Safely improve hip mobility, increase flexibility of the adductor magnus, and reduce joint discomfort while supporting optimal hip mechanics and movement efficiency. Suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce pain, improve mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to Targeted Stretching Techniques

Halibut Stretch for Adductor Magnus and Inferior Capsule

Step Stretch for Adductor Magnus Release

Conclusion and Application of Techniques

Adductor Magnus and Inferior capsule SA Static Stretch

This is Brent, President of B2C Fitness, and in this video we're going to do our static stretching techniques for the posterior head of our adductor magnus, as well as our inferior capsule. Now, these techniques are not for everybody. This is going to be a very specific set of individuals who actually need these techniques within their routine. For those of you using the overhead squat assessment, this is going to be individuals who go into that squat and their knees actually bow outward, right, so not inward, but outward. For those of you doing goniometry, this is going to be a limit in internal rotation that is not alleviated by TFL release and stretching. Generally, adductor magnus tightness has to do with SI joint dysfunction via it's attachment to the sacrum, through the sacrotuberous ligament. Now, I'm going to have my friend Leanne, come out and demonstrate a couple of these techniques that you might be able to use to help alleviate some of this dysfunction in that very specific set of individuals. The first stretch we're going to use I like to call the halibut stretch. Of course, most people haven't seen with a halibut is, it's a fish that lies flat on the bottom of the ocean. So I'm going to have Leanne go ahead and lay flat. And I've also heard this called the commando stretch, which I guess is just as good a description, but Leanne is going to go ahead and bring this leg to 90 degrees. Now, I know a lot of people sleep like this, generally the people who sleep like this don't have any problems here. The one caveat for this stretch is, you've got to get the person to kind of visualize turning their pelvis into the floor. That is, the hip they're trying to stretch, they have to kind of press into the floor initially, to gain the position. Once they've gained the position, their knee is out far enough, they're as flat as they can be, they can relax everything and just try to get the best stretch they can. Now, like I said this is both a posterior head of the adductor magnus as well as an inferior capsule stretch. Of the two stretches I'm going to show you in this video, this probably has a larger effect on the inferior capsule. How does that feel Leanne? -It feels good. So she's going to hold this using our standard static stretching protocol, 30 seconds to 2 minutes, ideally, until we feel a release. If she needs it on both sides, she can do it on both sides, but we're going to go ahead and go to the other stretching technique, which I know some of you have seen for the adductor magnus, but probably could use a little bit more involved description. So Leanne's going to grab a step that is about knee height. Now, you have probably seen this, if no other place, than the NASM texts there's this stretch, and you've seen how somebody will have a leg up on a step, and then they kind of bend over into a hamstring stretch, and generally what I'll have people come back to me with is, "I don't feel it." Well, if Leanne just bends over and reaches for this foot, there's a chance that she's not going to keep abducted on this leg. Remember, we're stretching the adductors, so if we let this knee cave as she bends forward, we're going to take the stretch off this muscle. So, you have to make sure somebody keeps this leg abducted, keeps that knee over their foot. You can use your other arm to kind of brace this leg out, and then go ahead and reach down, alright. So remember that those fibers of the adductor magnus actually extended the hip, as well as adduct the hip, so she's pushing  into abduction, and then going as far she can into flexion. Once again, she's going to hold this stretch for 30 seconds to 2 minutes, or until she gets a release. And, once again, this is only for those individuals you see who have SI joint dysfunction, their knees bow out during a squat, but we have limitations in internal rotation during a goniometric assessment. Thanks again  for watching this video. I hope you appreciate these two techniques, and I hope it gets you better results with your clients.

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The hip adductor muscles include the pectineus, adductor brevis, adductor longus, adductor magnus, and gracilis. This course includes an in-depth review of anatomy and techniques for mobility and strength.

Adductor Muscles

Posterior Adductors and Inferior Capsule Static Stretch:

Instruct your patient/client to assume a prone position.

Ask them to abduct and flex their hip about 90°, or as far as they can (knee flexed).

Instruct them to try and attain a "flat" pelvis, with both anterior superior iliac spine (ASIS) as close to the ground as possible.

Wait for the discomfort to subside or for a "release" (generally 30 - 120 seconds)

Move deeper into the stretch or move on to the next muscle to be stretched.

Not flexing the hip enough before trying to attain a "flat" pelvis

Instruct your patient/client to place the foot of the leg to be stretched on the highest bench, plyo-box, table, or platform they can step on to while maintaining the other foot flat on the ground and pointing straight ahead.

Pay careful attention to posture. Ensure that the patient/client is not turning the feet out, adopting an anterior pelvic tilt, leaning forward, leaning to either side, or rounding the shoulders to maintain position.

Have your patient/client horizontally abduct the leg on the box (stretching leg); they may use their hand or arm to assist.

If the patient/client feels it is necessary, hip flexion (leaning forward at the hips) may be added to this stretch to further lengthen the posterior fibers of adductor magnus.

Using a platform that is either too low or too high. Be prepared to adjust to the size and flexibility of the patient/client you are working with.

Adductor Magnus and Inferior capsule SA Static Stretch

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