Adductors Flexibility and Strength Training
Adductors are four muscles whose
primary role is hip adduction. Adduction is pulling the limb toward the
mid-line of the body. Traditionally these 4 muscles are listed as
adductors; Adductor Brevis, Adductor Magnus, Adductor Longus, Adductor
Gracilis. Additionally some texts list Pectineus as an adductor.
There a number of other muscles that also adduct the leg.
Most of those muscles are external rotators of the hip. Since most
applications of abduction have a superimposed lateral rotation,
additional adductors do not restrict abduction or horizontal abduction.
The exception are medial hamstrings, which are internal rotators of the
So far most traditional methods of stretching the adductors
come from yoga. Exercises such as straddle and butterfly are common
adductors stretching techniques. These exercise are helpful yoga
postures. However they target many muscles at the same time. (A straddle
targets at least 7, depending on how fibers are counted.) This presents
a problem, when trying to develop flexibility fast. Anyone of those
muscles can prevent a full stretch.
approach is different. Each muscle is targeted individually. At the same
time using action vs action approach, stretch reflex is avoided.
Avoiding the stretch reflex allows to eliminate the pain of stretching.
stretching allows the practitioner to pinpoint the problem. In other
words, if only one muscle is tight out of the group, all the athlete has
to do, is focus on that muscle and release it.
Many people found that kinesiological stretching to
do the trick for them. Allowing them to break through the wall, where
traditional stretches have stopped working.
And lastly strength
exercises are also included in this program. Those allow the muscles to
get used to new range. This prevents injuries and helps to propagate
flexibility a lot quicker.
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