Dynamic Adductor Stretch Anterior or Short Adductors

The Dynamic Adductor Stretch Anterior or Short Adductors is an exercise designed to increase flexibility and range of motion in the hip adductors, which are muscles located in the inner thigh. This stretch works by dynamically targeting the adductors, using repetitive motions and gradually increasing the intensity over time. The goal of the exercise is to help strengthen and improve the flexibility of the adductor muscles, which can help improve overall balance and posture and can help prevent groin, thigh

Back To Videos

Transcript

00:00:0000:00:03

This is Brent, President of B2C Fitness,

00:00:0300:00:08

dynamic adductor stretch. In this video, the follow-up to our adductor magnus

00:00:0800:00:12

video, we're actually going to work on our anterior adductor dynamic

00:00:1200:00:15

flexibility. So, at this point I'm going to assume that you've already done your

00:00:1500:00:19

release techniques, you've done any mobilization techniques, self-administered

00:00:1900:00:21

mobilization techniques that are necessary, you've already done your

00:00:2100:00:24

static and active stretching, and now we're working on increasing

00:00:2400:00:31

neuromuscular control at the tempo of daily activity, or sporting activity. I'm

00:00:3100:00:35

going to have my friend, Leanne, come out. Now, our anterior adductor is different

00:00:3500:00:39

from our adductor magnus. Our adductor magnus pulls us into extension, our anterior

00:00:3900:00:43

adductors actually pull us into flexion a little bit. So, somehow I need to create a

00:00:4300:00:48

stretch for Leanne here, that she's not only going into abduction, but a little

00:00:4800:00:52

bit of abduction and extension. So what we're going to do is, we're going to use

00:00:5200:00:56

a pattern very similar to the pattern that we used in our sidestepping for

00:00:5600:01:00

gluteus medius activity. So I'm going to have Leanne go ahead and face away from

00:01:0000:01:04

me, and what I'm going to have her start doing, let me have you step over here a

00:01:0400:01:09

little bit, there we go, she's going to reach out like this, and a little bit

00:01:0900:01:17

back, she's basically going to step into our standing adductor stretch. Alright, so

00:01:1700:01:20

hopefully you have done your static and active stretching techniques, and

00:01:2000:01:23

you've already kind of laid down the educational foundation for this movement

00:01:2300:01:26

pattern. She's going to step into that stretch, do you feel that stretch a

00:01:2600:01:30

little bit? -Mhm. Good. So let's go ahead and bring her feet together, and now we're

00:01:3000:01:33

just going to do a little zigzag. So now she's going to step out, and a little bit

00:01:3300:01:40

back with the other leg. Good, and then the other leg, good. So we can start off

00:01:4000:01:44

nice and slow, make sure she's getting a good stretch with each one. We

00:01:4400:01:49

can start speeding up over time, and then once she has this, we can progress this a

00:01:4900:01:54

little bit, make it a little bit more complicated by having her go forward. Now,

00:01:5400:01:58

the big problem with forward isn't necessarily that it's more complicated

00:01:5800:02:02

from a biomechanic standpoint, it just seems to be a little bit more

00:02:0200:02:06

complicated to queue. People tend to, when they go forward, want to reach and then

00:02:0600:02:11

fall, and if we're going to do a dynamic adductor stretch, and this actually goes

00:02:1100:02:14

for gluteus medius activation as well, we actually need to get them

00:02:1400:02:22

pushing off this leg. So if she's going to step this way, it's this leg that

00:02:2200:02:26

should be working. Let's try that, good. And you can see her glute medius fires,

00:02:2600:02:32

and she steps into position, rather than leans into position, or reaches into

00:02:3200:02:40

position. Good. Once again she practiced nice and slow dynamic, stretches can be

00:02:4000:02:46

progressed in tempo, they don't have to start out super fast, and then as we get

00:02:4600:02:52

better and better at this, you could start adding back in the resistance that

00:02:5200:02:56

we used, like when we did the gluteus medius activation. So I would start off

00:02:5600:03:02

with a really light band if your goal is dynamic adductor stretching. What I'm

00:03:0200:03:05

going to have Leanne do, just go ahead and turn sideways for me, I'm just going to use

00:03:0500:03:09

this light resistive band, this one's pretty - it's a pink band, but it's also

00:03:0900:03:19

very well worn. I'm just going to wrap it around her knees a couple times. In the

00:03:1900:03:23

gluteus medius video I discuss how if you wrap it around somebody's knees, and

00:03:2300:03:30

get them leading with their knees, it forces abduction and external rotation

00:03:3000:03:34

of the femur, which is both beneficial for our gluteus medius activation, as

00:03:3400:03:39

well as will be beneficial for this adductor stretch. Hopefully this

00:03:3900:03:44

isn't too heavy for her, and she can still get into that maximal length of

00:03:4400:03:49

these tissues. So let's go ahead and turn sideways, and we'll start with the

00:03:4900:03:52

backward reach. So I'm going to have you reach back with this leg, mostly out

00:03:5200:04:00

of course, good. Now reach, you're stretching this leg out, good, reach and

00:04:0000:04:06

then center yourself, reach with this leg and then center yourself, good. Alright now

00:04:0600:04:13

don't fall into it this way. So we're reaching out this way, this is the

00:04:1300:04:16

side we stretch when we go backwards.

00:04:1600:04:24

Good, and then reach out that way, good, and then center yourself, and then we'll

00:04:2400:04:29

try the step forward. So we're going to go this way first, I want you to use that

00:04:2900:04:34

leg to push, good. You feel that big stretch? Good. Let's go this way, keep

00:04:3400:04:40

pressure on the band, good. We could probably tighten this band just a little

00:04:4000:04:42

bit for Leanne. It's actually kind of slack when she brings her legs back

00:04:4200:04:47

together. Hopefully you can kind of see where we could progress this first

00:04:4700:04:50

with the backwards technique, then the forward technique, and then of course we

00:04:5000:04:53

can add a little resistance, and of course if we're talking about dynamic

00:04:5300:04:58

stretching, we could start increasing the tempo over time. I hope I've given you

00:04:5800:05:01

a little bit of food for thought again between the adductor magnus

00:05:0100:05:06

stretching series, which was our dynamic lunge, and the anterior adductor

00:05:0600:05:09

stretching series, which, of course, is going to be the side stepping. Leanne

You can only view 3 videos without an account. Become a Member to access all videos on the website.

Dynamic Adductor Stretch Anterior or Short Adductors

Transcript

Any Questions, Concerns or Recommendations?

Please contact us through the
Support Page

Legal

Social

You can only view 3 videos without an account. Become a Member to access all videos on the website.

Dynamic Adductor Stretch Anterior or Short Adductors

Transcript

Certifications, Courses & More

Any Questions, Concerns or Recommendations? Please contact us through the Support Page

Legal

Social

Any Questions, Concerns or Recommendations?

Please contact us through the
Support Page