Name: Dynamic Adductor Stretch Anterior or Short Adductors
Uploaded: 2023-04-26T01:02:18.000Z
Duration: 5 min 14 s

English captions

https://stream.mux.com/QPJDfVZpqGY2a901sVQeVQtJpSYEmoPiZ2QVCxHJHhY00.m3u8

Learn how to properly perform the dynamic anterior adductor stretch in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and exercise modifications to improve short adductor flexibility and hip mobility. Enhance hip abduction and frontal-plane movement capacity while supporting optimal lumbopelvic alignment with this targeted dynamic mobility exercise. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce groin tightness, improve mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to Anterior Adductor Dynamic Stretch

Demonstrating the Standing Adductor Stretch

Progressing the Adductor Stretch with Dynamic Movement

Incorporating Resistance Bands for Enhanced Stretches

Summary and Conclusion of Adductor Stretch Techniques

Dynamic Adductor Stretch Anterior or Short Adductors

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

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Note: The cueing used for dynamic stretching is similar to those used during the active stretching technique; however the new range and cues are integrated into a functional movement pattern.

Wrap a resistance band or mini band loop just above both knees.

Have your patient/client assume a standing position with feet about double the width of their shoulders.

Ask them to move the foot of the leg you wish to stretch back a few inches so that the toes of that leg are now in line with the heel of the other.

Have your patient squeeze their glutes, pushing out and back with the leg to be stretched, i.e. extension and abduction of the hip. Note: these movements can be broken down into steps.

Once your patient understands what their end range is, and what the end position should be for each step, have your patient return to a standing position with feet together.

Now, have your patient try to step into that end position, inducing a mild stretching sensation.

You can take consecutive steps for one leg by side-stepping with a slight forward angle (for 10 - 15 steps), or you can combine reps for both legs by making a zig-zag pattern from side-to-side and forward (20 - 30 reps).

Move on to the next muscle to be stretched.

Reaching with the front leg, rather than pushing with the back leg (the leg you are trying to stretch)

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