Name: Adductor Self-administered Static Stretch
Uploaded: 2023-04-26T01:00:51.000Z
Duration: 3 min 43 s

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https://stream.mux.com/2euLjyK3OuoAPWBGrRGJ00ZfrAcOjdL0277ZcblnouKPk.m3u8

Learn how to properly perform an adductor self-administered static 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 technique (including progressions and regressions). Safely improve adductor flexibility, enhance hip mobility, and reduce muscle tension while supporting optimal lower-extremity mechanics. Suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce pain, improve mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to Adductor Stretch

Understanding Adductor Function and Dysfunction

Demonstrating the Posterior Pelvic Tilt Stretch

Application of the Stretch for Lumbo Pelvic and Lower Extremity Dysfunction

Adductor Self-administered Static Stretch

Hey guys, what's going on, my name is Rick Richie, I am here with B2C talking about the adductors stretch. Adductors are, obviously they adduct, they're also hip flexors, very important, very indicative muscle to stretch for lumbo pelvic hip dysfunction, so if somebody has an anterior pelvic tilt, this, also indicated stretch for someone who has adduction in an exercise, so if their knees start to knock together. I have Brent here, he's going to take you through the stretches. So, Brent, go ahead, and feet completely straight ahead, you're going to step outside of your shoulder width, and the first thing you're going to do is a posterior pelvic tilt, so posterior tilt, there you go, just that tuck underneath, remember, it does anterior tilt, so to stretch it we'll go posterior tilt. Face back toward the camera, and hips wide, and posterior pelvic tilt, fantastic, and we're going to stretch the left leg here, so I'm going to have you step forward with your right leg just a bit, so it creates extension at the hip here, and then, that posterior tilt included, shift sideways so your abducting this left leg. Do you feel the stretch Brent? Oh yeah. So the stretch going on right here, again indicated in lumbo pelvic hip dysfunction and lower extremity dysfunction. Thank you.

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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).

Wait for the discomfort to subside or for a "release" (generally 30 - 120 seconds).

Move deeper into the stretch or 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.

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