Stretches for the Adductor Longus
The adductor longus is the longest of the three adductor muscles. Responsible for drawing your leg into the midline of your body, the adductor longus works with the adductors brevis and magnus and is located on the inside of your thigh. The adductor longus, like the other adductor muscles, originates on your pubis and inserts onto your femur. There are a number of stretches for adductor longus that also stretch the adductors brevis and magnus to a greater or lesser degree.
Seated Adductor Stretch
This is a deep adductor stretch and is ideal for developing the flexibility of your adductor muscles. Sit on the floor with your legs outstretched and feet against a wall, with your toes pointing in opposite directions. Keeping your legs straight, push your feet as far apart as possible and shuffle your butt toward the wall. The wider your feet, the closer to the wall you need to shuffle and the deeper the stretch will be. Place your hands on either side of your hips to support your back and help maintain an upright position. Hold this stretch for 60 seconds or longer to improve your flexibility or 15 to 30 seconds to maintain it.
Lying Adductor Stretch
This stretch uses gravity to gently stretch your adductors. Sit on the floor so that you are sideways to a wall. Lie on your back and swing your legs up and around so that they are fully in contact with the wall. Shuffle your butt as close to the wall as you can. Lie back so that your upper body is relaxed. With your knees straight, spread your legs and allow gravity to gently pull your feet down towards the floor, keeping them in contact with the wall. Relax into the stretch and try to open your legs a little wider as you exhale. Hold for the desired duration before slowly bringing your legs back together. Roll onto your side and stand up.
Kneeling Adductor Stretch
This kneeling stretch allows you to focus on one leg at a time. Kneel on all fours with your hands directly beneath your shoulders and your knees directly beneath your hips. Extend one leg out to the side so that your knee is straight and your foot is flat on the floor. Slowly work your outstretched foot farther away and lower your hips toward the floor. Gradually increase the depth of the stretch as you feel your muscles relax. Hold for the desired duration and change legs.
Unlike most adductor stretches, this exercise is performed with bent knees. Sit on the floor and place the soles of your feet together. Pull your feet as close to your groin as comfortable. Grasp your ankles and place your forearms on your knees. Relax and gently press down with your arms to stretch your adductors. Try to maintain an upright body position throughout this exercise and avoid bouncing your legs up and down.
- "Stretching"; Bob Anderson and Jean Anderson; 2010
- "Yoga Anatomy: Your Illustrated Guide to Postures, Movements, and Breathing Techniques"; Leslie Kaminoff; 2007
- "Stretching Scientifically: A Guide to Flexibility Training"; Thomas Kurz; 2003
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