00:00:0000:00:03
This is Brent, President of B2C Fitness,
00:00:0300:00:08
dynamic adductor magnus stretch, or a lateral lunge series. At this point I'm
00:00:0800:00:11
going to assume you've already done your release techniques, you've already done
00:00:1100:00:15
your mobilization techniques when necessary, and you've done your static
00:00:1500:00:20
and active stretching techniques. Now you have seen this progression of
00:00:2000:00:24
dynamic stretching before. A lateral lunge is often used for adductor
00:00:2400:00:29
stretching, however, I want to make the point that, and I will show this as we
00:00:2900:00:33
demonstrate the exercise, the dynamic lateral lunge is probably
00:00:3300:00:37
better as an adductor magnus stretch, and not thought of as a general adductor
00:00:3700:00:43
stretch. Our anterior adductors actually do hip flexion, and this exercise brings
00:00:4300:00:47
us into hip flexion, which would shorten those adductors. We'll talk about
00:00:4700:00:52
anterior adductor stretching in a follow-up video to this one. I'm going to
00:00:5200:00:57
have my friend Leanne come out. She's going to show this exercise and show how
00:00:5700:01:01
to progress this exercise a little bit. So the dynamic lateral lunge you
00:01:0100:01:04
have probably already seen in our resistance training videos. It's a great
00:01:0400:01:10
frontal plane, lower body exercise. I'm going to have Leanne go ahead and get into a nice kind of sumo
00:01:1000:01:14
position here, nice wide feet, and then she's going to do the lateral lunge
00:01:1400:01:18
that we've been doing in her resistance training program, or had previously done
00:01:1800:01:23
in a resistance training program. I'm going to have her sit behind one foot. Now, if she's
00:01:2300:01:31
taken the right distance, feet apart, she should line up foot, knee, and hip on this
00:01:3100:01:36
side. So this should be nice and aligned in the sagittal plane as she descends
00:01:3600:01:41
into the frontal plane here. Now, as I spoke of before, she's going into
00:01:4100:01:46
hip flexion. Her trunk is coming forward. So although on this side you might get
00:01:4600:01:51
some anterior adductor, your anterior adductors would have to be pretty tight. I
00:01:5100:01:55
find that this is a much better stretch for the adductor magnus, which if you
00:01:5500:01:57
remember your functional anatomy, your adductor magnus is on the
00:01:5700:02:02
posterior aspect of your inner thigh, and actually does hip extension. So if we
00:02:0200:02:06
bring ourselves into abduction and flexion, that muscle get stretched a
00:02:0600:02:12
whole lot. So let's have you descend this way now. You see here we have flexion
00:02:1200:02:16
an abduction, a lot more abduction on this side, and we actually have a little
00:02:1600:02:20
bit of abduction and a lot of flexion on the side. So we're getting different
00:02:2000:02:26
fibers of the adductor magnus being stretched on both sides. We can progress
00:02:2600:02:33
this in a couple of ways. Either we can add a reach, so I'm going to have you go
00:02:3300:02:36
ahead and we're going to go further into flexion and get a bigger
00:02:3600:02:42
stretch by having you reach your toe. So by increasing the amount of
00:02:4200:02:48
extensibility she needs I've obviously progressed this dynamic stretch, and, of
00:02:4800:02:52
course, we could also increase the tempo. So as she feels comfortable, she feels like
00:02:5200:02:57
she's loosening up, she can speed it up a little bit. And then, of course, I can take
00:02:5700:03:04
this one step further and she can reach for her heel. Good. Let's go ahead and
00:03:0400:03:14
keep speeding that up. Good, speed up. I do find that static lunges, static frontal
00:03:1400:03:19
plane lunges, work better as a dynamic stretch than our dynamic lunch series. I
00:03:1900:03:23
hope you enjoy this progression, enjoy this exercise, and I hope I've
00:03:2300:03:25
given you just a little food for thought on why this is probably a better
00:03:2500:03:29
adductor magnus dynamic stretch, than a general adductor stretch. I'll talk with
