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

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