00:02 - 00:06This is Brent, President of B2C Fitness, and in this video we're going to
00:06 - 00:10do our static stretching techniques for the posterior head of our adductor magnus,
00:10 - 00:16as well as our inferior capsule. Now, these techniques are not for everybody.
00:16 - 00:20This is going to be a very specific set of individuals who actually need these
00:20 - 00:23techniques within their routine. For those of you using the overhead
00:23 - 00:26squat assessment, this is going to be individuals who go into that squat and
00:26 - 00:32their knees actually bow outward, right, so not inward, but outward. For those of you
00:32 - 00:36doing goniometry, this is going to be a limit in internal rotation that
00:36 - 00:43is not alleviated by TFL release and stretching. Generally, adductor magnus
00:43 - 00:48tightness has to do with SI joint dysfunction via it's attachment to the
00:48 - 00:52sacrum, through the sacrotuberous ligament. Now, I'm going to have my friend
00:52 - 00:56Leanne, come out and demonstrate a couple of these techniques that you might
00:56 - 01:00be able to use to help alleviate some of this dysfunction in that very specific
01:00 - 01:04set of individuals. The first stretch we're going to use I like to call the
01:04 - 01:09halibut stretch. Of course, most people haven't seen with a halibut is, it's a
01:09 - 01:13fish that lies flat on the bottom of the ocean. So I'm going to have Leanne go ahead
01:13 - 01:18and lay flat. And I've also heard this called the commando stretch, which I
01:18 - 01:23guess is just as good a description, but Leanne is going to go ahead and bring this
01:23 - 01:28leg to 90 degrees. Now, I know a lot of people sleep like this, generally the
01:28 - 01:33people who sleep like this don't have any problems here. The one caveat for
01:33 - 01:36this stretch is, you've got to get the person to kind of visualize turning
01:36 - 01:40their pelvis into the floor. That is, the hip they're trying to
01:40 - 01:44stretch, they have to kind of press into the floor initially, to gain the position.
01:44 - 01:47Once they've gained the position, their knee is out far enough, they're as flat as
01:47 - 01:51they can be, they can relax everything and just try to get the best stretch
01:51 - 01:56they can. Now, like I said this is both a posterior head of the adductor magnus as
01:56 - 02:00well as an inferior capsule stretch. Of the two stretches I'm going to
02:00 - 02:05show you in this video, this probably has a larger effect on the inferior capsule.
02:05 - 02:11How does that feel Leanne? -It feels good. So she's going to hold this using our
02:11 - 02:15standard static stretching protocol, 30 seconds to 2 minutes, ideally, until we
02:15 - 02:19feel a release. If she needs it on both sides, she can do it on both sides, but
02:19 - 02:22we're going to go ahead and go to the other stretching technique, which I know
02:22 - 02:26some of you have seen for the adductor magnus, but probably could use a
02:26 - 02:32little bit more involved description. So Leanne's going to grab a step that is
02:32 - 02:40about knee height. Now, you have probably seen this, if no other place,
02:40 - 02:45than the NASM texts there's this stretch, and you've seen how somebody
02:45 - 02:49will have a leg up on a step, and then they kind of bend over into a hamstring
02:49 - 02:53stretch, and generally what I'll have people come back to me with is, "I don't
02:53 - 02:58feel it." Well, if Leanne just bends over and reaches for this foot, there's a chance
02:58 - 03:04that she's not going to keep abducted on this leg. Remember, we're stretching the
03:04 - 03:10adductors, so if we let this knee cave as she bends forward, we're going to take
03:10 - 03:14the stretch off this muscle. So, you have to make sure somebody keeps this leg
03:14 - 03:19abducted, keeps that knee over their foot. You can use your other arm to kind of
03:19 - 03:24brace this leg out, and then go ahead and reach down, alright. So remember that
03:24 - 03:30those fibers of the adductor magnus actually extended the hip, as well as adduct
03:30 - 03:35the hip, so she's pushing into abduction, and then going as far she can
03:35 - 03:39into flexion. Once again, she's going to hold this stretch for 30 seconds to
03:39 - 03:432 minutes, or until she gets a release. And, once again, this is only for
03:43 - 03:48those individuals you see who have SI joint dysfunction, their knees bow out
03:48 - 03:52during a squat, but we have limitations in internal rotation during
03:52 - 03:57a goniometric assessment. Thanks again for watching this video. I hope you
03:57 - 03:59appreciate these two techniques, and I hope it gets you better results with
03:59 - 04:02your clients.