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Adductor Magnus and Inferior capsule SA Static Stretch

Stretch tight adductor magnus and inferior capsule muscles with this simple static stretch yoga video. Learn the right form and technique to maximize your flexibility and reduce your risk of joint pain and discomfort.

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Transcript

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.

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