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Exercises and Stretches — Adductors

Standing Leg-Up Adductor Stretch

Posted by Judith Winer on

      Technique: • Stand upright • Using a raised object, place one leg out to the side and rest your foot on the raised object • Keep your toes facing forward • Slowly move your other leg away from the object   Primary muscles: Adductor longus, brevis, and magnus. Secondary muscles: Gracilis. Pectineus.   Injury where stretch may be useful: Avulsion fracture in the pelvic area. Groin strain. Osteitis pubis. Piriformis syndrome. Tendonitis of the adductor muscles. Trochanteric bursitis.   Note: If you would like to increase the intensity of this stretch, use a higher object and hold...

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Sitting Feet Together Adductor Stretch

Posted by Judith Winer on

      Technique: Sit with the soles of your feet together and bring your feet towards your groin Hold onto your ankles Push your knees towards the ground using your elbows Make sure to keep you back straight and upright   Primary muscles: Adductor longus, brevis, and magnus. Secondary muscles: Pronator teres. Flexor carpi radialis. Flexor carpi ulnaris. Gracilis. Pectineus.   Injury where stretch may be useful: Avulsion fracture in the pelvic area. Groin strain. Osteitis pubis. Piriformis syndrome. Tendonitis of the adductor muscles. Trochanteric bursitis.   Note: In order to regulate the intensity of the stretch, keep your...

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