This is likely to be the most productive adductor stretch you ever perform. When practiced correctly many people can see dramatic improvements in abduction of the hip in a fairly short period of time. There is one caveat: be sure you use your arms to bring your legs together following this stretch. Too many people are too aggressive when they exit a passive (static) stretch, and it is the aggressive exit that negatively impacts their athletic performance.
If you lengthen your muscles beyond their functional capacity to lift your own limbs (which this particular stretch can do to your Adductors), and then you lift your limbs immediately to get back to a normal position, you can injure the very muscles you just stretched. Remember the Stretch Reflex and learn how to feel your muscles "let go." When they do let go, assist them when exiting the stretch.
22nd Extended -- The CricketUse this SMR exercise AFTER the Quads Roll. This SMR exercise is a variation of the Adductors Roll movement to address all of the muscle mass along the insides of your thighs. You may find this exercise easier. If the Adductors Roll is too intense to work with, then practice the Cricket to more gently work out the "junk" in your inner thighs. It may take a month or two to help your muscles along to become healthy enough to handle the second Primary technique (which is the preferred standard SMR technique for the adductors). If you have tightness or discomfort of the hip or the inside of your knees, then this exercise is likely to help.
For written instructions, click here.
(Video coming soon!) Click here to see the rest of the SMR Techniques.
Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts. **All information is provided for educational purposes only. You should consult your doctor before attempting any exercises you read on this page or any page on this website.**
Pictured above are the adductors. The leg on the right has each muscle labeled. The muscles are also layered just like in your thigh, showing how some of the muscles are covered by the others.
The leg on the left has all the muscles that cross the front of your thigh in addition to the adductors. All of the muscles in the left leg are see-through so that you can appreciate the location and size of each muscle relative to the others.
Adductor Magnus
Pictured above is the adductor magnus. This huge muscle on the inside of your thigh pulls your knee inward toward your hip. This muscle is too tight if your knees bow inward when you squat or during the landing of a jump. In addition, this strong muscle can act as a pseudo hamstring muscle that pulls your leg back and inward as it contracts. So a healthy adductor magnus helps LOTS of hip & thigh functions.
The leg on the left has all the muscles that cross the inside front of your thigh in addition to the adductor longus. All of the muscles in the left leg are see-through so that you can appreciate the location and size of each muscle relative to the others. You can access individual muscle detail for the quads and all the other muscles in the body with our Coach membership. Click here for a list of all the muscles.
Adductor Longus
Pictured above is the adductor longus.
The leg on the left has all the muscles that cross the inside front of your thigh in addition to the adductor longus. All of the muscles in the left leg are see-through so that you can appreciate the location and size of each muscle relative to the others. You can access individual muscle detail for the quads and all the other muscles in the body with our Coach membership.
Adductor Brevis
Pictured above is the adductor brevis.
The leg on the left has all the muscles that cross the inside front of your thigh in addition to the adductor brevis. All of the muscles in the left leg are see-through so that you can appreciate the location and size of each muscle relative to the others.
2nd Primary -- Adductors RollPractice this SMR exercise at least once each week to maintain proper hip & knee function. It is likely you will need to stretch each day and possibly do other SMR movements for your "trouble areas." The Adductors Roll is part of the foundation that you build on, and you should revisit it often.
For written instructions, click here to download a printable PDF of the Adductors Roll
For our downloadable video instruction, click here
Below is a video from our archives which we completed in 2010:
Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts. Click here to return to all of the Fundamental SMR Techniques **All information is provided for educational purposes only. You should consult your doctor before attempting any exercises you read on this page or any page on this website.**
