STRETCHES FOR THE HIP ADDUCTORS
The adductor muscles can be divided into short adductors and long adductors. We’ve provided one illustration showing all the adductors but will treat the two groups separately in the following stretches.
Check the range of motion. Normally, the legs should be able to abduct 45 to 50 degrees from the midline (figure 4.30). If this range is limited, it’s often due to tight adductors. Use facilitated stretching to increase this range.
The adductors assist hip flexion and help to stabilize the legs in running. They are commonly much tighter in men than in women. Groin pulls are often related to fatigue or improper stretching of the adductor longus.
Supine Stretch for the Short Adductors
This stretch is used to increase abduction.
1. The stretcher is supine on the table. Position yourself to lightly stabilize the stretcher’s left hip against the table, using your other hand to control the stretcher’s right leg. Direct the stretcher to keep his hips flat on the table during the entire sequence. Your hand is on his left hip as a reminder. 2. The stretcher bends his right knee, places the sole of his right foot against the inside of his left knee, and lowers his right leg toward the table as far as it will go, keeping his left hip flat on the table. This lengthens the short adductors to their end range (figure 4.31). 3. With your hand on the inside of his right knee, direct the stretcher to begin slowly to attempt to push his right knee toward the ceiling, isometrically contracting the short adductors. 4. After the isometric push, the stretcher relaxes and inhales deeply. During this time, maintain the leg in the starting position. 5. On the exhale, the stretcher contracts the hip abductors to pull his knee toward the floor. This deepens the adductor stretch. 6. Repeat 2 to 3 times. 7. After the final stretch, help the stretcher bring his legs together to avoid possible groin strain from this vulnerable position. 8. The stretcher will sometimes get abductor cramps during this stretch. If this occurs, stop and stretch the abductors first, then go back to the adductor stretches.
Supine Stretch for the Long Adductors
This stretch is used to increase abduction.
1. The stretcher is supine. He abducts his right hip as far as he can, keeping the knee straight and kneecap pointed toward the ceiling (this prevents rotation of the leg). He may hook his left heel over the edge of the table to keep his left leg from sliding across the table. In this position, the long adductors on the right are at the end of their range. 2. Standing at the right side of the table, between the table and the stretcher’s leg, support the lower leg with your left hand and place your right hand across the medial aspect of the knee. This position prevents stress to the medial collateral ligament during the isometric phase (figure 4.32). Ask the stretcher to begin slowly to attempt to bring his right leg toward the midline, isometrically contracting the long adductors. 3. After the isometric push, the stretcher relaxes and inhales deeply. During this time, maintain the leg in the starting position. 4. On the exhale, ask him to abduct his hip farther, deepening the stretch of the long adductors. 5. Repeat 2 to 3 times. After the final stretch, help the stretcher bring his leg back to the table. This helps prevent possible groin strain. 6. Occasionally, the stretcher will experience abductor cramping during this stretch. If this occurs, stop and stretch the abductors, then come back to the adductor stretch.
Short Adductors Self-Stretch
Sit with your back straight, knees bent, and the soles of your feet together. Provide your own resistance to the isometric contraction by using your hands or arms against your medial knees (figure 4.33).
Long Adductors Self-Stretch
This stretch is an adaptation of a common adductors stretch. To stretch the right long adductors, assume a side-lunge position, being careful not to bend the left knee beyond 90 degrees, keeping the right leg straight, foot flat on the floor. All your weight is on your left leg. From this starting position, attempt to pull your right leg toward your midline, using the floor to provide resistance to this movement. After the isometric contraction, deepen the stretch by sinking lower into your left leg (figure 4.34).
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