Adductor Stretch


Chapter 3

The Anatomy Of The Adductor

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

    Muscles

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

| Rehab & Fitness Equipment



Adductors | Adductor Stretch

Benefits To The Adductor Stretch

Tight adductors can predispose you to strains, especially in sports that require quick movements and cutting movements.

In addition, having tight adductors can compromise your mobility during exercises such as squats, which can affect your form.


Adductor Stretch Exercises

Lying Butterfly Stretch

    Lying Butterfly Stretch 1 | Adductor Stretch
    Lying Butterfly Stretch 2 | Adductor Stretch
  • Lie on your back.
  • Bend your knees and place the soles of your feet together.
  • Let your knees drop slowly away from each other until you feel a comfortable stretch in your groin.
  • Hold the stretch for 20-30 seconds.
  • Relax.

| Rehab & Fitness Equipment


Sitting Butterfly Stretch

    Sitting Butterfly Stretch 1 | Adductor Stretch

    Sitting Butterfly Stretch 2 | Adductor Stretch
  • Sitting with your legs extended.
  • Bend your knees towards you while keeping your feet together.
  • Let your knees fall out to the sides.
  • You should feel a stretch in the groin region.
  • To increase the stretch, place your elbows on your knees and push down.
  • Hold the stretch for 20-30 seconds.

| Rehab & Fitness Equipment


Supine Wall Stretch

Supine Wall Stretch | Adductor Stretch

  • Lie on your back in front of a wall with your leg up on the wall.
  • Go as close to the wall as you can, maintaining a comfortable (not painful) stretch in the hamstrings.
  • Keep your leg straight while they slowly split open until you feel a stretch between your legs (groin).
  • Hold the stretch for 20-30 seconds.
  • Relax and repeat 2-3 times.

| Rehab & Fitness Equipment


Standing Adductor Stretch

    Standing Adductor Stretch 1 | Adductor Stretch
    Standing Adductor Stretch 2 | Adductor Stretch
  • Start standing with your feet approximately 3 feet apart.
  • Shift your weight to the one side and allow your knee to bend.
  • Keep the opposite knee straight to feel a stretch on the inside of your thigh.
  • Hold the stretch for 20-30 seconds.
  • Relax and repeat on the opposite side.

| Rehab & Fitness Equipment


  • Howley, E. T., & Franks, B. D. (2007). Fitness Professional’s Handbook (5th ed.). Champaign, IL: Human Kinetics.
  • Moore, K. L., & Dalley, A. F. (2006). Clinically Oriented Anatomy (5th ed.). Baltimore, MD: Lippincott Williams & Wilkins.
  • Nieman, D. C. (2011). Exercise Testing and Prescription: A Health-Related Approach (7th ed.). New York, NY: McGraw-Hill.
  • Sá, M. A., Neto, G. R., Costa, P. B., Gomes, T. M., Bentes, C. M., Brown, A. F., et al. (2015, Mar 29). Acute Effects of Different Stretching Techniques on the Number of Repetitions in A Single Lower Body Resistance Training Session. Journal of Human Kinetics , 177–185.
  • Sherwood, L., & Kell, R. (2010). Human Physiology: From Cells to Systems, First Canadian Edition. Toronto, ON: Nelson Education.