0:00 This is Brent, President of B2C Fitness, and in this video we're doing our 0:03 dynamic adductor stretch. In this video, the follow-up to our adductor magnus 0:08 video, we're actually going to work on our anterior adductor dynamic 0:12 flexibility. So, at this point I'm going to assume that you've already done your 0:15 release techniques, you've done any mobilization techniques, self-administered 0:19 mobilization techniques that are necessary, you've already done your 0:21 static and active stretching, and now we're working on increasing 0:24 neuromuscular control at the tempo of daily activity, or sporting activity. I'm 0:31 going to have my friend, Leanne, come out. Now, our anterior adductor is different 0:35 from our adductor magnus. Our adductor magnus pulls us into extension, our anterior 0:39 adductors actually pull us into flexion a little bit. So, somehow I need to create a 0:43 stretch for Leanne here, that she's not only going into abduction, but a little 0:48 bit of abduction and extension. So what we're going to do is, we're going to use 0:52 a pattern very similar to the pattern that we used in our sidestepping for 0:56 gluteus medius activity. So I'm going to have Leanne go ahead and face away from 1:00 me, and what I'm going to have her start doing, let me have you step over here a 1:04 little bit, there we go, she's going to reach out like this, and a little bit 1:09 back, she's basically going to step into our standing adductor stretch. Alright, so 1:17 hopefully you have done your static and active stretching techniques, and 1:20 you've already kind of laid down the educational foundation for this movement 1:23 pattern. She's going to step into that stretch, do you feel that stretch a 1:26 little bit? -Mhm. Good. So let's go ahead and bring her feet together, and now we're 1:30 just going to do a little zigzag. So now she's going to step out, and a little bit 1:33 back with the other leg. Good, and then the other leg, good. So we can start off 1:40 nice and slow, make sure she's getting a good stretch with each one. We 1:44 can start speeding up over time, and then once she has this, we can progress this a 1:49 little bit, make it a little bit more complicated by having her go forward. Now, 1:54 the big problem with forward isn't necessarily that it's more complicated 1:58 from a biomechanic standpoint, it just seems to be a little bit more 2:02 complicated to queue. People tend to, when they go forward, want to reach and then 2:06 fall, and if we're going to do a dynamic adductor stretch, and this actually goes 2:11 for gluteus medius activation as well, we actually need to get them 2:14 pushing off this leg. So if she's going to step this way, it's this leg that 2:22 should be working. Let's try that, good. And you can see her glute medius fires, 2:26 and she steps into position, rather than leans into position, or reaches into 2:32 position. Good. Once again she practiced nice and slow dynamic, stretches can be 2:40 progressed in tempo, they don't have to start out super fast, and then as we get 2:46 better and better at this, you could start adding back in the resistance that 2:52 we used, like when we did the gluteus medius activation. So I would start off 2:56 with a really light band if your goal is dynamic adductor stretching. What I'm 3:02 going to have Leanne do, just go ahead and turn sideways for me, I'm just going to use 3:05 this light resistive band, this one's pretty - it's a pink band, but it's also 3:09 very well worn. I'm just going to wrap it around her knees a couple times. In the 3:19 gluteus medius video I discuss how if you wrap it around somebody's knees, and 3:23 get them leading with their knees, it forces abduction and external rotation 3:30 of the femur, which is both beneficial for our gluteus medius activation, as 3:34 well as will be beneficial for this adductor stretch. Hopefully this 3:39 isn't too heavy for her, and she can still get into that maximal length of 3:44 these tissues. So let's go ahead and turn sideways, and we'll start with the 3:49 backward reach. So I'm going to have you reach back with this leg, mostly out 3:52 of course, good. Now reach, you're stretching this leg out, good, reach and 4:00 then center yourself, reach with this leg and then center yourself, good. Alright now 4:06 don't fall into it this way. So we're reaching out this way, this is the 4:13 side we stretch when we go backwards. 4:16 Good, and then reach out that way, good, and then center yourself, and then we'll 4:24 try the step forward. So we're going to go this way first, I want you to use that 4:29 leg to push, good. You feel that big stretch? Good. Let's go this way, keep 4:34 pressure on the band, good. We could probably tighten this band just a little 4:40 bit for Leanne. It's actually kind of slack when she brings her legs back 4:42 together. Hopefully you can kind of see where we could progress this first 4:47 with the backwards technique, then the forward technique, and then of course we 4:50 can add a little resistance, and of course if we're talking about dynamic 4:53 stretching, we could start increasing the tempo over time. I hope I've given you 4:58 a little bit of food for thought again between the adductor magnus 5:01 stretching series, which was our dynamic lunge, and the anterior adductor 5:06 stretching series, which, of course, is going to be the side stepping. Leanne 5:09 thank you so much for helping me demonstrate. -You're welcome.
