The adductor stretch increases the mobility of the hip joints. Especially men tend to shortening in that area and should stretch the adductor muscles regularly.

Adductor stretch

The adductor stretch starts in sitting position. Bend both legs to have both soles touching each other.  Pull both lower legs toward the body. The knees fall loosely to the side. Feel the stretch tension on the inside of your thighs. You could intensify the stretch by actively pressing both knees further to the ground.

The adductor musculus gracilis can optimally be stretched with stretched legs. Get in supine position raising both legs straight up. Now start opening your legs bit by bit until you feel a decent stretch tension. Intensify the stretching by pressing both legs further down with your hands. It could be helpful to lay against a wall with your butt and legs. Here, you can make sure to have both legs raised straight.

This exercise could also be performed in standing position. Here, you would open your legs bit by bit causing an intense stretching tension with your own body weight. It is helpful to hold on to a wall, chair, bench, etc. or have your hands supporting on the floor. Be careful with this exercise to prevent muscular strains.


If you would like to learn about the different stretching methods please read article types of stretching.

 

Adductor stretch

Adductor stretch

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