Hip adductor stretch: Health benefits,types and How to do?

Hip adductor stretch is an important exercise to improve flexibility of your inner thigh muscles and may have many health benefits if you are add this exercise in exercise plan.

What is Hip adductor stretch?

The adductors involve the inner leg muscles, commonly known as the groin. The adductor stretch will include the group of muscles that has a significantly large muscle mass. The key action of these muscles is to pull the leg inward. There is more use of them in sports such as soccer, where these muscles are used in kicking a soccer ball with the inside of the foot. Finally, they are utilized in flexion and extension of the thigh when against resistance or running.
Muscles group of adductors are:

• Adductor Magnus muscle
• Adductor Brevis
• Adductor Longus
• Gracilis
• Obturator Externus
• Pectineus

What are the benefits of hip adductor stretch?

There are some benefits you can gain by doing this stretch:

• Lower hip, abdomen, and pelvic pain.
• Support with deepening squat.
• Aids with delivery.
• Helps with balance and stability.
• The adductor muscles are overstretched. Stretching exercises lower muscle tension and the range of joint motions.
• Increases key to healthier muscular coordination.
• The blood circulation and digestion increase and you are left with improved energy levels.
• It can also prevent a painful medical condition called sciatica. This happens due to tension in the gluteal muscles
• Where the sciatic nerve gets pressurized.
• Increases flexibility.
• Improve leg muscle’s range of motion.
• Prevent muscle tears, strains, and other injuries.
• It helps to reduce post-workout pains and aches.
• Boost the athletic performance.
• Improve the posture and balance.

What are the types of adductors stretch?

There are so many types of adductor stretch:

• Standing Lateral Lunge Adductor Stretch
• Adductor Lunge Stretch
• Adductor AIS Release
• Butterfly Stretch
• Supine Wall Stretch
• Standing Adductor Stretch
• Frogger stretch
• Kneeling adductor stretch
• Half-kneeling adductor dips
• Crossover stretch
• Lateral squat
• Reclining angle bound pose
• Seated Adductor Stretch
• Squatting Groin Stretch
• Hip Opener and Groin Stretch
• Wide-Leg Side Bend
• Runner’s Lunge
• Frog Squat With Arm Raise

Standing Lateral Lunge Adductor Stretch

How to perform stretch: Stand in a wide stance position.
Now bend your one knee and move your hips to that side.
Keep posterior pelvic tilt during the stretch
You can feel stretch inside of your opposite thigh.
Hold for 5-10 seconds and release.
You can increase holding time in progression.
Do this adductor stretch 4-5 times.

Adductor Lunge Stretch

How to perform stretch: Start kneeling on the ground in a lunge position.
Bend your torso forward to bring the outside of the shoulder towards the interior of the lead knee.
Then, lunge forward so the hips slide forward.
You can feel a stretch along the inside of your forward leg.
Hold this adductor stretch for 5- 10 seconds then release.
Perform 10-12 repetitions.

Adductor AIS Release

How to perform stretch: Start in a supine position with a resistance strap around one foot.
The opposite end of the strap is held in the hand.
Then, actively slide the foot sideways.
Ensure to slide the foot, don’t raise it or the hip flexors can contract.
At the end of the movement slowly pull the foot further outwards with the resistance strap.
You can feel a stretch in your adductors.
Hold the stretch for 5-10 seconds then slide to return.
Perform 8-10 repetitions.

Butterfly Stretch

How to perform stretch: Sit down on the ground with the legs in front of you.
Reach forward and grab your left foot.
You can bend your knee to help the hand and foot join.
Slowly pull your left foot up towards the groin bending until it is at a comfortable place and the sole is facing your right thigh.
Bend your right knee to bring your right foot toward the groin so that it’s sole touches the sole of your left foot.
Hold both feet with your hands and place your elbows on the knees.
While maintaining your back straight, allow your knees to fall towards the floor.
You can give gentle pressure on the inner thigh by pressing slowly on the knees with the elbows.
You should feel pulling and tension in your groin.
Hold the butterfly stretch for 20 – 30 seconds.
Release and repeat 2-3 times.

Supine Wall Stretch

How to perform stretch: Take a supine position in front of a wall with the leg up on the wall.
Move close to the wall as you can, keeping a comfortable stretch in the hamstrings.
Maintain your leg straight while they slowly split open until you feel a stretch inner side of your legs.
Hold the stretch for 15-30 seconds.
Relax and repeat 3 times.

Standing Adductor Stretch

How to perform stretch: Begin standing with your feet around 3 feet apart.
Transfer your weight to one side and bend your knee.
Keep the other knee straight to feel a stretch on the inside of the thigh.
Hold the stretch for 15-30 seconds.
Relax and repeat on the other side.

Frogger stretch

How to perform stretch: Begin with your knees and forearms on the ground with your knees and feet wider.
Try to keep the inner part of your feet on the ground.
Sit the butt back to the heels, feeling the stretch on the inner thighs.
Pause for 10-15 seconds, then release the stretch and back in.
Repeat 8-10 times.

Kneeling adductor stretch

How to perform stretch: Start with your knees and hands on the ground.
Straighten out a left leg to the side. Try to keep the leg on the ground.
Move your butt back to the heel of your right bent knee.
You can feel the stretch on the inner thigh of your left leg.
Pause for 8-10 seconds, then release the stretch and back in.
Repeat 8-10 times.

Half-kneeling adductor dips

How to perform stretch: Begin in a half-kneeling position with right knee on the floor and the left leg bent with the foot on the floor.
Move your left leg out to the side as much as you can.
Your foot should be at a right angle to your knee.
With the hands-on your hips, dip the body toward your left leg.
You can feel the stretch on the inner thigh—especially on the right side.
Repeat 8-10 times.

Crossover stretch

If you love dancing, this move should come naturally as it is the same as the “grapevine” dance move.
How to perform stretch: Begin with the feet together, then step to the right with your right foot.
Cross your left foot in front of your right leg.
Step to the right again with your right foot, and bring your left foot to join your right foot.
Once both the feet are together, repeat on the opposite side.
You can start slowly, but pick up the stride as you get used to the move.
Do it 5-10 times.

Lateral squat

How to perform stretch: Stand tall and put the feet double shoulder-width apart.
Transfer your weight to your left leg, bend your left knee, and push your hips back as if you are taking a sitting position.
Drop as low as possible while maintaining your right leg straight.
Keep the chest up and your weight on your left leg.
Breathe and hold for 15- 20 seconds before returning to the beginning position.
Repeat 2-3 times, then switch to the other side.

Reclining angle bound pose

This is the best stretch if you spend most of your day in a sitting position.
How to perform stretch: Take a supine position on a floor.
Bend your both knees and draw your soles inward so that their borders are touching each other.
Move the knees down toward the ground so that you can feel the groin muscles stretching.
Breathe and hold this position for 15- 30 seconds.
Repeat 3-4 times. Try to draw your feet closer to the buttocks with every stretch.

Seated Adductor Stretch

How to perform stretch: Straight the legs out to the side, make a “V” shape.
To prevent joint strain, don’t overdo this pose.
For some people, simply sitting like this is enough to give an inner thigh stretch.
If you want to feel more stretch, maintaining your back straight, lean towards the ground from your hip joints.
Stay there for around 10-15 seconds. breathe normally.

Squatting Groin Stretch

How to perform stretch: Take a standing position with your feet wide apart, toes pointing outwards.
Slowly start squatting down until your knees are directly over the ankles and bend to 90 degrees.
Put your hands on top of your inner thighs and gently push outward to open the hips.
You will feel a stretch in the inner side of both legs.
Hold for 20 – 30 seconds, relax and repeat 3 times.

Hip Opener and Groin Stretch

How to perform stretch: Start in a forward lunge position and drop your right knee to the floor.
Place your left elbow on the inside of your left knee as pictured.
Press your left elbow gently into your left knee and twist your torso to the right.
Reach your right arm behind you until you feel a gentle stretch in your lower back and left groin.
Hold the stretch for about 20 – 30 seconds, release and repeat on the right leg.

Wide-Leg Side Bend

How to perform stretch: Remain in a sitting position, legs still straight outwards.
Move the right foot inward, pressing the sole to the inner portion of the thigh.
Bend the upper body to the left as you reach the left hand to the left knee, calf, or foot.
At the same time, either extend your right arm upwards, fingers pointed toward the roof, or bend the right elbow.
Reaching the right hand behind the head.
Hold that pose for 10- 15 seconds and release.
Then, switch sides.

Runner’s Lunge

How to perform stretch: Get on all fours, facing the front of the mat.
Plant your fingertips firmly into the floor as you extend your right leg behind you, maintaining the knee rested or lifted slightly.
Press your right heel toward the back of the room.
Bring your left foot forward so it is in line with your left hand.
Maintain your head upwards.
Inhale and exhale, driving the hips further into the floor with each breath.
Then, switch sides.

Frog Squat With Arm Raise

How to perform stretch: Moving directly from the first stretch, place your right hand on the ground.
Continue to slowly push your inner thigh outward, as you reach your left hand directly up to the roof, fingers pointed upward.
With each breath, twist your upper body slightly further, reaching as high as you can.
Your right heel should lift slightly.
Then, switch sides.

Do’s And Don’ts during adductor stretch

There are certain do and don’ts things you should know :

Do’s:

• Do warm-up for 5 minutes before stretching
• Stretch inside your physical limits
• Be slow during stretching to prevent injury
• Take time, be patient
• Focus on your breathing, stay relaxed

Don’ts:

• Don’t bounce while stretching
• Breathe normally, don’t hold your breath while stretching
• Never stretch yourself beyond the normal range of a muscle
• Don’t overdo; you can get muscle stretch reflex

Groin and Adductor Stretching Safety Guidelines

There are some safety guidelines you should keep in mind :

• Stretching is no exception. Stretching can be dangerous and cause injury if done wrongly.
• Breathe. Never hold your breath. Holding the breath causes tension and stress in the muscle and can lift your blood pressure.
• Don’t push a stretch beyond the point of mild discomfort. Stretching tight muscles are uncomfortable, but you should never feel any sharp and stabbing pain. If you feel, stop immediately; you are pushing the stretch too much.
• Be consistent. Stretching for a few minutes some of the times a day will build flexibility and range of motion over the long period. This is a good way to stretch, rather than doing it for a longer time only once a week.
• Wear comfortable clothing, as it is difficult to stretch if the clothes are tight and restrict motion.

Author: Nitesh Patel - Physiotherapist

Physiotherapist in Samarpan Physiotherapy Clinic Ahmedabad Bapunagar Amaraiwadi Vastral Mobile Physiotherapy Clinic Dr. Nitesh Patel ( Physiotherapist ) : Mo No : 09898607803