Chapter 5 Stretches: The Adductors

Chapter Five The Adductors

Reformer Stretches

Mat Stretches

The Lying Splits

The Frog

The Lying Splits from 45 Degrees

Kneeling Short Long

The Standing Short Long

Lying Adductors

The Squashed Frog

Seated Partner Adductors Seated Bent Leg Split

Chapter Five Adductors

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About the Adductors

The line of force of the adductors approaches the hip from many different orientations. There are at least five primary adductors and three more “secondary adductors”. “Secondary” muscles are those whose line of pull at various joint positions can assist in the primary action. This variation in orientation gives them a utilitarian function. At various hip joint angles they can extend the hip; at others they can assist in flexion.

It also means that to stretch all of them you need to explore various pelvic and femoral angles, so that all of their fibres are effectively stretched. You will notice that many of the stretches in this chapter have explorations and variations for this reason. Try them and, as always, work on the most difficult ones!

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The Lying Splits • Standard: Any • Spring Tension: Medium • Muscle Emphasis: Entire adductor group and medial hamstrings

A

A. How to stretch Take legs to 90 degrees from floor. Hold straps to enable legs to slowly come apart to POT. Release straps from hands if comfortable (not shown).

B

B. How to contract Press legs back together and prevent any movement with hands.

C

C. How to restretch Allow legs to fall further apart.

Use arms to press down onto straps for greater effect.

What to watch out for: • Legs not at 90 degrees to begin.

• Not allowing legs to relax.

• Moving into stretch too quickly.

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As the leg moves into more flexion (i.e. the feet moving toward the back end of the reformer), the posterior adductors like adductor magnus are stretched more strongly. Gracilis is the longest adductor, acting on both the knee and hip joints.

Topographically, the adductor muscles are organised into three layers. The most superficial layer can be seen here and includes the pectineus, adductor longus and gracilis.

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Variations to Effect Different Adductors A

A. Externally rotate the legs for posterior adductors: adductor magnus.

B. Internally rotate legs for anterior adductors: pectineus and adductor longus.

B

Variation Two For muscle imbalances, bend one knee and allow the stretch to be felt mostly in the straight leg.

Straight leg can be taken into more or fewer degrees of hip flexion depending on sensations and requirements.

Greater hip flexion will translate to more effects on hamstrings and posterior adductors. See images above.

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2

The Lying Splits From 45 Degrees • Standard: Any • Spring Tension: Medium • Muscle Emphasis: Anterior adductors and hip flexors

A

A & B. How to stretch Take legs to 45 degrees from floor.

Hold straps to enable legs to slowly come apart to POT. Release straps from hands if comfortable (not shown).

B. How to contract

B

(Not shown. See “Lying side slits from 90 degrees”)

Press legs back together. Press legs up into hands (hip flexion not shown).

B & C. How to restretch Allow legs to fall further apart and down toward floor. Use arms to press down onto straps for greater effect.

C

What to watch out for: • Legs not at 45 degrees to begin.

• Allowing legs to creep up toward 90 degree of hip flexion.

• Not allowing legs to relax.

• Moving into stretch too quickly.

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Try this!

Internally rotate legs and lower feet toward floor for greater effect in pectineus and adductor longus.

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The Standing Short Long • Standard: Any • Spring Tension: Light • Muscle Emphasis: Entire adductor group and hamstrings

A

A & B. How to stretch Press carriage away to POT in leg on carriage (the stretching leg).

Then, slowly bend the knee of the stance leg.

Support body weight with arms.

B

B. How to contract Press foot on carriage down into carriage.

C

C. How to restretch Press carriage away further.

Bend stance leg to lower hips.

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Variations A

A. Lean bottom backwards away from carriage.

B

B. Turn chest right.

C

C. Turn chest left.

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Hamstring Variation A

A. Turn leg and foot upwards (external rotation) to effect hamstrings.

B

B. Lean bottom backwards.

Turn chest right.

C

C. Turn chest left.

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“Coming Home� Variation A

A. Return carriage by bending top knee. Place elbows onto carriage if possible.

B

B. Lower chest inside thigh.

C

C. Lower chest and turn toward top foot.

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The Squashed Frog • Standard: Any • Spring Tension: Light • Muscle Emphasis: Adductors

A

A. How to stretch Kneel on reformer, hips in line with knees. Take carriage (abduct legs) away to POT. You can arms and legs to move carriage.

A. How to contract: Press legs back together.

B

B. How to restretch Allow knees/legs to slide further apart and lower hips.

Use arms to assist with holding carriage and supporting body weight.

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Variations A

A. Lean hips backward and forward.

B

B. Twist right and hold.

C

C. Twist left and hold.

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The Adductors Chapter 5

Chapter 5 – Muscle Chart Hip

Knee

32 The Frog HOW TO STRETCH: Photo A - Place knee under hips and slowly take legs apart - Partner to press lightly onto sacrum

Part B

Innovations stretches C

A

D

HOW TO CONTRACT: Photo B - Lower yourself onto elbows if you are comfortable - Press knees towards each other

B

Major muscles stretched Gracilis Pectineus Adductors brevis Adductors longus

HOW TO RESTRETCH: Photo C - Slide knees further apart - Partner to lean more weight - Twist to one side and the other (Photo D) - Lean hips back and forth to vary the stretch

33 Kneeling Short Long HOW TO STRETCH: Photo A - Place even weight on hands and legs - Lean to one side at a time - Lean hips fowards and backwards also

A

Part B

Innovations stretches

VARIATION: Photo D - Externally rotate straight leg for hamstring focus

D

HOW TO CONTRACT: Photo B - Lower yourself onto elbows if possible - Press knee and foot into the mat -B

Major muscles stretched Gracilis Pectineus Adductors brevis Adductors longus

HOW TO RESTRETCH: Photo C - Spread legs further apart - Twist trunk to both legs (Photos C, D)

C

34 Lying Adductors

Part B

Innovations stretches

HOW TO STRETCH: Photo A - Position bottom and legs against wall - Slowly take the legs apart - Pull slightly on straps

A

HOW TO CONTRACT: Photo B - Tighten quadriceps - Press legs to each other - Prevent movement with strap

B

Major muscles stretched Gracilis Pectineus Adductors brevis Adductors longus

HOW TO RESTRETCH: Photo C - Gently allow legs apart - Pull lightly on strap

C

35 Seated Partner Adductors HOW TO STRETCH: Photo A - Sit against base - Pelvis neutral - Feet together - Partner rests feet gently on thighs

Part B

Innovations stretches C

HOW TO CONTRACT: Photo A - Press thighs up into partner’s feet

A

HOW TO RESTRETCH: Photo B - Press down into thighs

B

Major muscles stretched Gracilis Pectineus Adductors brevis Adductors longus

ALTERNATIVE POSITION Identical instructions as above except: - Partner uses hands instead of feet - Stretcher lies on foor with neutral spine

36 Seated Bent Leg Split

Part B

Innovations stretches

HOW TO STRETCH: Photo A - Take legs away from centre - Keep knees bent HOW TO CONTRACT: Photo A - Press heels into the floor - Press thighs into arms towards the centre

A

HOW TO RESTRETCH: Photo B - With caution, try to straighten legs - Keep legs apart - Allow lower back to extend (not shown)

B

Major muscles stretched Gracilis Pectineus Adductors brevis Adductors longus