0:02 This is Brent, President of B2C Fitness, and in this video we're going to 0:06 do our static stretching techniques for the posterior head of our adductor magnus, 0:10 as well as our inferior capsule. Now, these techniques are not for everybody. 0:16 This is going to be a very specific set of individuals who actually need these 0:20 techniques within their routine. For those of you using the overhead 0:23 squat assessment, this is going to be individuals who go into that squat and 0:26 their knees actually bow outward, right, so not inward, but outward. For those of you 0:32 doing goniometry, this is going to be a limit in internal rotation that 0:36 is not alleviated by TFL release and stretching. Generally, adductor magnus 0:43 tightness has to do with SI joint dysfunction via it's attachment to the 0:48 sacrum, through the sacrotuberous ligament. Now, I'm going to have my friend 0:52 Leanne, come out and demonstrate a couple of these techniques that you might 0:56 be able to use to help alleviate some of this dysfunction in that very specific 1:00 set of individuals. The first stretch we're going to use I like to call the 1:04 halibut stretch. Of course, most people haven't seen with a halibut is, it's a 1:09 fish that lies flat on the bottom of the ocean. So I'm going to have Leanne go ahead 1:13 and lay flat. And I've also heard this called the commando stretch, which I 1:18 guess is just as good a description, but Leanne is going to go ahead and bring this 1:23 leg to 90 degrees. Now, I know a lot of people sleep like this, generally the 1:28 people who sleep like this don't have any problems here. The one caveat for 1:33 this stretch is, you've got to get the person to kind of visualize turning 1:36 their pelvis into the floor. That is, the hip they're trying to 1:40 stretch, they have to kind of press into the floor initially, to gain the position. 1:44 Once they've gained the position, their knee is out far enough, they're as flat as 1:47 they can be, they can relax everything and just try to get the best stretch 1:51 they can. Now, like I said this is both a posterior head of the adductor magnus as 1:56 well as an inferior capsule stretch. Of the two stretches I'm going to 2:00 show you in this video, this probably has a larger effect on the inferior capsule. 2:05 How does that feel Leanne? -It feels good. So she's going to hold this using our 2:11 standard static stretching protocol, 30 seconds to 2 minutes, ideally, until we 2:15 feel a release. If she needs it on both sides, she can do it on both sides, but 2:19 we're going to go ahead and go to the other stretching technique, which I know 2:22 some of you have seen for the adductor magnus, but probably could use a 2:26 little bit more involved description. So Leanne's going to grab a step that is 2:32 about knee height. Now, you have probably seen this, if no other place, 2:40 than the NASM texts there's this stretch, and you've seen how somebody 2:45 will have a leg up on a step, and then they kind of bend over into a hamstring 2:49 stretch, and generally what I'll have people come back to me with is, "I don't 2:53 feel it." Well, if Leanne just bends over and reaches for this foot, there's a chance 2:58 that she's not going to keep abducted on this leg. Remember, we're stretching the 3:04 adductors, so if we let this knee cave as she bends forward, we're going to take 3:10 the stretch off this muscle. So, you have to make sure somebody keeps this leg 3:14 abducted, keeps that knee over their foot. You can use your other arm to kind of 3:19 brace this leg out, and then go ahead and reach down, alright. So remember that 3:24 those fibers of the adductor magnus actually extended the hip, as well as adduct 3:30 the hip, so she's pushing into abduction, and then going as far she can 3:35 into flexion. Once again, she's going to hold this stretch for 30 seconds to 3:39 2 minutes, or until she gets a release. And, once again, this is only for 3:43 those individuals you see who have SI joint dysfunction, their knees bow out 3:48 during a squat, but we have limitations in internal rotation during 3:52 a goniometric assessment. Thanks again for watching this video. I hope you 3:57 appreciate these two techniques, and I hope it gets you better results with 3:59 your clients.
