What does the kneeling adductor stretch?

Kneeling hip adductor stretch (“Frog rock back” Hip adductors stretch, leg out to side, quadruped) Kneel down with your hands under your shoulders and knees under your hips.

What is a half kneeling hip flexor stretch?

Begin in a half kneeling posture by placing one knee down directly under the hip and the other foot should be in line with the knee, this will create the 90/90 position. Depending on the individual, the width of the front foot can be adjusted for balance.

What is a kneeling stretch?

Kneel on a mat with both knees, then place one foot forward so that you have a 90-degree angle at the hip and knee. Place your hands on the front knee for support (if needed). This is the start position of the kneeling hip flexor stretch.

How do you do a half kneeling hamstring stretch?

Tuck your tailbone, keep your low back flat and chest up, and shift your weight forward to get a stretch on the hip flexor. Then straighten your other knee, hinge at your hip with your chest up, and shift your weight backward to get a hamstrings stretch. Repeat.

What’s the best way to stretch the adductor?

Adductor Lunge Stretch. In addition to limiting hip abduction, tight adductors (especially the adductor magnus) can restrict hip flexion. When this is the case this “Adductor Lunge” stretch can be a great way to help restore this motion. Begin kneeling on the floor in a lunge position.

What to do when your hip adductor is tight?

In addition to limiting hip abduction, tight adductors (especially the adductor magnus) can restrict hip flexion. When this is the case this “Adductor Lunge” stretch can be a great way to help restore this motion. Begin kneeling on the floor in a lunge position.

How to do an AIS stretch for hip adductors?

To perform an AIS stretch for the adductors begin in a supine position with a stiff strap around one foot. The other end of the strap is held in the hand. Now actively slide the foot outwards. The key is to SLIDE the foot, don’t lift it or the hip flexors will contract. At the end of the motion gently pull the foot further outwards with the strap.

Where are the adductors located in the leg?

The adductor group is located on the inside of the leg and consists of the pectineus, adductor brevis, adductor longus, adductor magnus and gracillis (See Figure 1). The function of the adductors is to adduct the femur toward the midline, but they also assist hip flexion and extension.