Name: Standing Active Adductor Stretch
Uploaded: 2023-04-26T01:02:18.000Z
Duration: 3 min 19 s

English captions

https://stream.mux.com/ZkJtsKjTcGzURpNb1xeJoW01kWldtgDDDbvG987PKIBk.m3u8

Learn how to properly perform the standing active 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 adductor flexibility and hip mobility. Enhance hip abduction and frontal-plane movement capacity while supporting optimal lumbopelvic alignment with this targeted mobility exercise. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce inner thigh tightness, improve mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to Active Stretching Techniques

Demonstrating the Anterior Adductor Stretch

Technique for Engaging the Glute Complex

Repetition and Duration Guidelines for Effective Stretching

Assessing Movement Quality After Stretching

Standing Active Adductor Stretch

This is Brent, President of B2C Fitness, and in this video we're doing anterior or our short adductor complex, active stretch. So, if we're doing active stretching I'm going to assume that you've already done your release techniques, as well as your static stretching, to return a short overactive muscle back to it's optimal length. Active stretching, now we're working on returning optimal reciprocal inhibition, as well as working on end range strength, or the end range strength for our functional antagonist, which in this case is going to be our glute complex. I'm going to have Leanne come out and help me demonstrate this exercise. Now, often active stretches are no different than our static stretching techniques, we're just using a contraction of our functional antagonist. This technique is a perfect example. She's going to adopt the same position that we used for a static anterior adductor stretch. She's going to go to this sumo stance, she's then, for whatever side she's going to stretch, she's going to take a little step back with that leg, our adductors are a little bit of hip flexors, so we want to go to into hip extension just a little bit. This foot is lined up with that heel. Now, we're going to get her glute complex involved to make this an active stretch by having Leanne posteriorly pelvic tilt, and then shift away from the side that she's stretching, contracting her glute complex as hard as she possibly can. As you can see, Leanne here has what I like to call the gluteus medius position. A lot of people will put their hands on their hips, if you have them just shift down a little bit so that their thumb palpates their gluteus medius, it will help them feel that contraction of that muscle that we need them to contract. So Leanne's going to posteriorly tilt, shift away, squeeze her glute complex as hard as she can. You can use, like, resistance sidestepping, the same mechanics, same muscles should be working, you can use that dollar bill queue that I've used before, "squeeze your cheeks together like you're holding a  dollar bill between your cheeks," whatever it takes to get them squeezing their glutes, and, of course, they should feel a nice increase, a nice stretch in those anterior adductors. You feel that Leanne? -I feel it! Good. Now, she's going to do 10 to 15 repetitions, holding each repetition for 2 to 5 seconds. I'm going to have Leanne do a  side view for you, so you can see another angle here. So once again, she adopts a sumo leg position, she then moves one foot back, the side that she's stretching, our adductors are hip flexors so we're going to go into slight hip extension, I'm going to have her turn her feet so they're both facing forward. Draw in, posterior tilt, and shift away from the side she's stretching. So shift, squeezing her glute, good. Once again, holding 2 to 5 seconds for 10 to 15 repetitions. She should feel some sort of increase in extensibility by the end of those 10 to 15 repetitions, and you guys should see some sort of change in the quality of their movement if you've assessed, chosen this exercise appropriately, and of course, done so with optimal technique. I hope you enjoyed the video. Thank you Leanne. -Thanks, Brent.

Home

Videos

The hip adductor muscles include the pectineus, adductor brevis, adductor longus, adductor magnus, and gracilis. This course includes an in-depth review of anatomy and techniques for mobility and strength.

Adductor Muscles

Knowing hip internal rotator release and lengthening techniques can reduce hip pain, knee pain, etc. and improve fitness performance.

Hip Internal Rotator: Release and Lengthening

Note: As with many of our active stretching techniques, the position used is identical to the position used for static stretching. The only difference is the activation of the functional antagonist.

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 them posteriorly tilt their pelvis (this alone is often enough to impart a good stretch).

If necessary, have the patient/client place the web space of the hand on the greater trochanter of the side you wish to stretch.

Have them imagine they are pressing that hip toward the opposite foot. As they do this, they can descend into a miniature lateral lunge to a point of mild discomfort (make sure that the patient does not lose their posterior tilt during this step).

Once they have "found" their end range, have them relax (move slightly out of the stretched position).

 and gluteus medius) you may use a posterior pelvic tilt and/or pushing out and back with the leg to be stretched, i.e. extension and abduction of the hip (like "skating" with a posterior tilt). Note: these movements can be broken down into steps, or you may find success using only one action (for example, a posterior pelvic tilt is enough, or just abduction or just extension.)

Perform 10 - 15 repetitions with a 2 - 4 second hold at the end range of each rep.

Move on to the next muscle to be stretched.

The most common mistakes are leaning forward and losing the posterior pelvic tilt, essentially trying to stretch around the anterior adductors by incorporating hip flexion.

Standing Active Adductor Stretch

Active Calf Stretch with Modifications for Fibularis (Peroneal) Extensibility

Biceps Femoris Active Stretch

Active Hip Flexor Stretch

Comments

Guest