Hi, this weeks Stretch-of-the-Week is dedicated to hip adductors. Now the hip adductors can be divided into two categories, short adductors and long adductors. Today we will be focusing on the short adductors. Short adductors are the pectineus and the adductor brevis and longas which help in hip flexion and also assists in adduction and latreal rotation of the hip. The adductor muscles are used to stabiolize the legs whilst running and are commonly more tighter in men than women.

To do this stretch the stretcher lies on their back and bend their right knee so that the sole of their foot is against the inside of their left knee. Lower the right leg towards the table as far as it will go whilst keeping the hip flat on the table. The partner should put their hand on the inside of the stretchers right knee as the stretcher slowly rasies their knee towards the ceiling. THe stretch should inhale deeply and on the exhale contract the abductors to pull the knee back towards the floor.

After the stretch the partner should help bring the leg together to avoid possible groin strain and the stretcher may sometimes get abductor cramps during this stretch, if this happens stop and stretch the abductor before returning to the stretch. PNF stretches are pain free so if you feel any pain at anytime please stop.

Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation.  Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time.  Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (blog #50).

Information obtained from McAtee, R. & Charland, J. (1993) Facilitated Stretching

Hi All and WELCOME to the next installment of 'Stretch of the Week'. If you experience tightness in your lower back and upper legs the cross-legged reach forward stretch is good at increasing the flexibility in these areas and relieving the tightness. I have mention time and time again that people forget to stretch their bottom becuase they don't relise it a muscle as well. in fact it is on the of biggest muscle groups in your body and must be adressed.
 
The cross-legged reach forward stretch decreases tension by stretching the gluteus maximus and the piriformis as well as the gemellus superior and inferior and the obturator internus and externus. These muscle connect the pelvis, hips and torso together.

Don't ever under estimate the importance of stretching and the benefits it holds.

Whist doing this stretch is it important to be aware of the circulation in your legs. A lot of people find it uncomfortable to sit cross-legged becuase it interrups the blood flow to the lower half of their legs, so it important to monitor this.

The sitting cross-legged reach forward stretch can help with piriformis syndrome, groin strain, tendonitis of the adductor muscles, snapping hip syndrome and trochanteric bursitis.

Always remember that while stretching may be recommended to aid recovery out of injury, you should always be very careful when stretching through rehabilitation.  Your soft tissues are likely to be more vulnerable to re-injury if you stretch too much or too hard during this time.  Always check with your Health Care Professional who is guiding you through your recovery to make sure it is appropriate to start stretching, and please - ALWAYS FOLLOW THE RULES FOR SAFE STRETCHING (The first posting on this stretching blog).

Image taken from "Lower Body Stretches" wall chart by B. Walker.