Hip Stretches and Adductor Stretches
Stretching Exercises and Flexibility Exercises

Here are 3 hip stretches for the adductor muscles. The adductor muscles are the inner thigh muscles.

When the inner thigh is tight, the movement of the hip is limited. Limited range of motion in the hip can negatively affect both the knee and the lower back.

Flexibility in the hip is vital for protecting the lower back. When the hip is stiff, more pressure is placed on the lower back.

Below are some flexibility exercises for the hip and inner thigh muscles.

Inner Thigh and Adductor Stretch #1:
Seated Butterfly Stretch

Starting Position/ Form: Sit with your heels together and hold your toes with your hands. Push your knees towards the floor. Hold for 20-30 seconds and then relax.

Personal Trainer Tips: This is a tough stretch for some people. If you are having difficulty getting comfortable with this stretch, try one of the stretches below.

Inner Thigh and Adductor Stretch #2:
Seated Straddle Adductor Stretch

Starting Position/ Form: Sit with your legs stretch out about 45 degrees. While keeping your knees straight, lean to one side and reach for your toes. Hold for 20-30 seconds and then switch sides.

Personal Trainer Tips: Don't worry if you cannot reach your toes. Just move as far as you can comfortable go and hold the stretch. This is best done as a static stretch which means there is no bouncing.

This is a great inner thigh and groin stretch.

Inner Thigh and Adductor Stretch #3:
Standing Adductor Stretch

Starting Position/ Form: While standing, step out to the side about 2 times your hip width. Lunge to the side until you feel a stretch in your inner thigh. Hold for 20-30 seconds and then switch sides.

Personal Trainer Tips: As you lunge to the side, maintain the alignment between your ankle, knee and hip.

Review of Inner Thigh and Hip Stretches

Flexibility exercises may be one of the most neglected aspects of fitness programs, but having good flexibility helps to increase performance and decrease the risk of injury.

The hip directly affects the lower back. If your hip muscles are stiff and inflexible, more pressure will be placed on your lower back.

Include these inner thigh stretches in your workout, and also try these additional piriformis/ hip stretches and hamstring stretches.

Yours in Health,
Dr. Charles PT/PT

Learn more Stretching Exercises

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