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