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This is Brent, President of B2C Fitness,
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dynamic adductor magnus stretch, or a lateral lunge series. At this point I'm
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going to assume you've already done your release techniques, you've already done
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your mobilization techniques when necessary, and you've done your static
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and active stretching techniques. Now you have seen this progression of
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dynamic stretching before. A lateral lunge is often used for adductor
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stretching, however, I want to make the point that, and I will show this as we
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demonstrate the exercise, the dynamic lateral lunge is probably
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better as an adductor magnus stretch, and not thought of as a general adductor
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stretch. Our anterior adductors actually do hip flexion, and this exercise brings
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us into hip flexion, which would shorten those adductors. We'll talk about
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anterior adductor stretching in a follow-up video to this one. I'm going to
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have my friend Leanne come out. She's going to show this exercise and show how
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to progress this exercise a little bit. So the dynamic lateral lunge you
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have probably already seen in our resistance training videos. It's a great
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frontal plane, lower body exercise. I'm going to have Leanne go ahead and get into a nice kind of sumo
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position here, nice wide feet, and then she's going to do the lateral lunge
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that we've been doing in her resistance training program, or had previously done
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in a resistance training program. I'm going to have her sit behind one foot. Now, if she's
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taken the right distance, feet apart, she should line up foot, knee, and hip on this
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side. So this should be nice and aligned in the sagittal plane as she descends
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into the frontal plane here. Now, as I spoke of before, she's going into
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hip flexion. Her trunk is coming forward. So although on this side you might get
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some anterior adductor, your anterior adductors would have to be pretty tight. I
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find that this is a much better stretch for the adductor magnus, which if you
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remember your functional anatomy, your adductor magnus is on the
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posterior aspect of your inner thigh, and actually does hip extension. So if we
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bring ourselves into abduction and flexion, that muscle get stretched a
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whole lot. So let's have you descend this way now. You see here we have flexion
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an abduction, a lot more abduction on this side, and we actually have a little
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bit of abduction and a lot of flexion on the side. So we're getting different
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fibers of the adductor magnus being stretched on both sides. We can progress
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this in a couple of ways. Either we can add a reach, so I'm going to have you go
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ahead and we're going to go further into flexion and get a bigger
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stretch by having you reach your toe. So by increasing the amount of
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extensibility she needs I've obviously progressed this dynamic stretch, and, of
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course, we could also increase the tempo. So as she feels comfortable, she feels like
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she's loosening up, she can speed it up a little bit. And then, of course, I can take
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this one step further and she can reach for her heel. Good. Let's go ahead and
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keep speeding that up. Good, speed up. I do find that static lunges, static frontal
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plane lunges, work better as a dynamic stretch than our dynamic lunch series. I
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hope you enjoy this progression, enjoy this exercise, and I hope I've
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given you just a little food for thought on why this is probably a better
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adductor magnus dynamic stretch, than a general adductor stretch. I'll talk with