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.
Pictured above is the serratus posterior inferior (SPI). It is an important muscle to address because it tends to be tight and limit your ability to draw in a deep breath.
It is commonly overstretched and lacking proper mobility in persons with poor posture due to excessive rounding of the middle and lower back. 80% of all adults over 18 years of age have some form of back pain. If you aren't checking the SPI for excessive stiffness you are missing one of the most significant links to proper back function.
The muscles on the left are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.
Individual hip, lower back & thigh muscles you might be interested in: (any inactive links will be live soon)
The following muscle attaches across the middle & lower back to the bottom four ribs and the last two thoracic vertebrae and the top two lumbar vertebrae:
The following muscles attach across the hip & lower back, or to the hip from above (the spine and/or ribs) or below (the thigh).
Click the appropriate link for your interest. Click here to see the hip flexors as a muscle group. Click here to see the adductors as a group. Muscle that crosses the hip/lower back joint and crosses the hip/thigh joint. (attaches to the spine and the femur)
8th Secondary -- Iliopsoas RollUse this SMR exercise AFTER the Quads Roll. This SMR exercise is a variation of the Psoas Press and Iliacus Press techniques to address the Psoas muscle and Iliacus in the Hip Flexors in the front of your hips & core. You may find this exercise easier. If the Psoas Press or Iliacus Press are too intense to work with then practice the Iliopsoas Roll to more gently work out the "junk" in the front of your hips. It may take a month or two to help your muscles along to become healthy enough to handle the other two techniques (which are the preferred deep tissue SMR techniques for the iliopsoas group). If you have tightness or discomfort of the hip, knee, or lower back, then this exercise is likely to help.
For written instructions, click here to download a printable PDF of the Iliopsoas Roll 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.**
3rd Secondary -- Hamstrings RollUse this SMR exercise AFTER the Quads Roll, and the Adductors Roll. This SMR exercise is a less effective alternative to the Hamstrings Press and is used to address the less deep knots in your hamstrings along the back of your thigh. If you have tightness or discomfort of the knee, deep dull aches in the lower leg, or general hamstring issues, then this exercise is likely to help.
For written instructions, click here to download a printable PDF of the Hamstrings Roll
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.**
Many of us suffer from occasional lower back pain. Matter of fact 80% of all adults will at some time experience it and many of us have chronic low back pain which affects our choices of activities every day.
One of the likely muscular causes of lower back stress is a shortened and tight Psoas Muscle. Location for the Psoas Press
If your psoas is shortened it is constantly pulling on your lumbar vertebrae, hip, and thigh. As it tightens more each day, the lower back muscles compensate to stabilize the amount of tension on either side of your spine. This leads to excessive stress placed on the vertebrae and discs between the vertebrae.
One effective way to safely lengthen the psoas to reduce the stress on your spine is to practice the "Supported Corpse Stretch" every single day until you no longer feel any stretch or tension in either your lower back or the front of your hips & thighs.Supported Corpse Stretch Symmetrically stretching the 5 hip flexor muscles located on or in the front of your hips (psoas, iliacus, rectus femoris, sartorius, tensor fasciae latae) to their full-range natural length can reduce excessive tension in your hip & back and neutralize the stress in your spine.
Tune in to your body and practice these and the other techniques found in the Alexander Method of SMR to find lasting relief from back pains that have muscular origins.
11th Secondary -- T-Spine RollUse this SMR exercise AFTER the Lats Roll. This SMR exercise is to address the multiple layers of knots & adhesions in your upper and mid-back. If you have tightness or discomfort in your shoulders, deep dull aches in your upper or mid back, or general shoulder & neck issues, then this exercise is likely to help.
For written instructions, click here to download a printable PDF of the T-Spine Roll For our downloadable video instruction, click here (video from 2010--updated video is in the works!)
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.**
9th Secondary -- QL RollUse this SMR exercise AFTER the Quads Roll, and the Iliopsoas Roll. This SMR exercise is to address the deeper knots in your lower back primarily along your spine below your ribs. If you have tightness or discomfort in your lower back, deep dull aches in hip, or general hip & back issues, then this exercise is likely to help.
For written instructions, click here to download a printable PDF of the QL Roll
For our downloadable video instruction, click here (video from 2010--updated video is in the works!) 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.**
Gluteus Minimus
Pictured above is the gluteus minimus muscle. It primarily works to extend (open) the hip. However, it has a small portion of muscle fibers that cross in front of the hip, so it can work as a weak hip flexor, too. If this muscle is overly tight then it is EXTREMELY LIKELY that you need to address the rectus femoris and the psoas (in that order).
The muscles are layered, showing how some of the muscles are covered by the others. All of the muscles 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 all the other muscles in the body with our Coach membership.
Individual hip, lower back & thigh muscles you might be interested in: (any inactive links will be live soon)
Click here for a list of all the muscles. Muscle that crosses the hip/lower back joint and crosses the hip/thigh joint (attaches to the spine and the femur)
Gluteus Medius
Pictured above is the gluteus medius muscle. It primarily works to extend (open) the hip, and is especially involved in stabilizing the hip when standing on one leg. It is very likely that this muscle will need stretching and SMR attention, so address it often.
The muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.
Individual hip, lower back & thigh muscles you might be interested in: (any inactive links will be live soon)
Click here for a list of all the muscles. Muscle that crosses the hip/lower back joint and crosses the hip/thigh joint (attaches to the spine and the femur)
Gluteus Maximus
Pictured above is the gluteus maximus muscle. It primarily works to extend (open) the hip. It is rare that this muscle will need SMR attention, but regular stretching is strongly suggested for the glutes and the hamstrings.
The muscles are layered, showing how some of the muscles are covered by the others. All of the muscles 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 all the other muscles in the body with our Coach membership.
Individual hip, lower back & thigh muscles you might be interested in: (any inactive links will be live soon)
Click here for a list of all the muscles. Muscle that crosses the hip/lower back joint and crosses the hip/thigh joint (attaches to the spine and the femur)
