Hi All and WELCOME to the next installment of'Stretch of the Week'. This week we focus on the inside thight or Adductor Muscle Group. We haven't looked at any stretches before in this blog that focus on these muscles so this wil be a new one for some of you.
It is important to inlcude a stretch for these muscles in your regular regime particularly if you run, dance, or play any sport that involves running on the court or field. Most of your adductor muscles attach at the base of your pelvic basin, and failure to stretch them could lead to groin injuries that are very painful and restrictive.
It is important to inlcude a stretch for these muscles in your regular regime particularly if you run, dance, or play any sport that involves running on the court or field. Most of your adductor muscles attach at the base of your pelvic basin, and failure to stretch them could lead to groin injuries that are very painful and restrictive.
As far as technique goes for this stretch, it is important to note that the stretch pulls between the pelvis and the thigh bone (or Femur). The stretch is initiated by drawing your heels to your groin, and dropping your knees to the floor. If you can get your heels right up to your groin and your knees flat on the floor and still not feel too much of a stretch, you can consider yourself to have great range through your Adductor muscles. However if you want to increase the stretch, you can do so by leaning forward from your hips - this will tilt your pelvis slightly forward and apply an even increase in tension while you stretch.
This stretch is beneficial to anyone recovering from an Avulsion Fracture in the groin or pelvic region, a Groin Strain, Osteitis Pubis, Piriformis Syndrome, Tendonitis of the Adductor Muscle Group, or Trochantric 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.
This stretch is beneficial to anyone recovering from an Avulsion Fracture in the groin or pelvic region, a Groin Strain, Osteitis Pubis, Piriformis Syndrome, Tendonitis of the Adductor Muscle Group, or Trochantric 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.
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