Stretching Anatomy-2nd Edition (16 page)

To maximize the effectiveness of this stretch, it is best to bring the ankle toward and over the head as far as possible. This will stretch the targeted muscles to the maximum level. Also, moving the ankle slightly to the right or left of the body will result in an additional pull on the multiple muscles of these hip rotators. Whenever you attempt any new or unaccustomed movement, as with the variations of this stretch, make sure to take safety precautions into consideration. In this case, put some extra support behind the left knee with the left hand or a towel. In a bent position, such as in this stretch, the knee is vulnerable to injury, especially during experimentation with new movements.

Hip External Rotator and Back Extensor Stretch

Execution

1. Sit on the floor with the left leg extended.
   
2. Bend the right leg, and place the right foot on the outside of the left knee.
   
3. Bend the left arm, and position the outside of the left elbow against the outside of the upraised right knee.
   
4. Brace the right arm against the floor near the right hip.
   
5. Push the left elbow against the right knee, twisting the trunk as far as possible to the right. Maintain enough pressure with the left elbow to keep the right knee in a stable position.
   
6. Repeat this stretch for the opposite leg.
   

Muscles Stretched

• Most-stretched muscles on right side:
  Gluteus maximus, gluteus medius, gluteus minimus, piriformis, gemellus superior, gemellus inferior, obturator externus, obturator internus, quadratus femoris, lower latissimus dorsi, erector spinae
  
• Less-stretched muscles on left side:
  Gluteus maximus, gluteus medius, erector spinae, lower latissimus dorsi
  

Stretch Notes

This low-intensity stretch is well suited for those who have lower-back and hip pain. Lower-back problems can be quite common among any adult population but tend to become more prevalent as one ages. Pain in this area might be attributed to a specific injury or might just accumulate with use of the back muscles over time. Another cause of lower-back pain and discomfort is weakness of the back and abdominal muscles or muscular imbalance between these two muscle groups. This condition also tends to radiate pain sensations to the pelvic area, possibly limiting one’s ability to comfortably accomplish daily tasks. To help alleviate this pain and discomfort, it would be very beneficial to start performing this low-intensity stretch. Regular use of this stretch will strengthen this area and help reduce future reoccurrence of painful episodes.

While executing this stretch, try to keep the trunk upright. Do not arch the back or bend forward. Be careful to twist the trunk in a slow motion. This helps control the amount of stretch to the target muscles. Hold the position by bracing the right elbow against the left knee.

Beginner Standing Bent-Knee Hip Adductor Stretch

Execution

1. Stand upright with the legs more than shoulder-width apart and the left foot turned out.
   
2. Lower the hips to a half-squatting position, bending the right knee and sliding the left foot out to the left to keep the left knee straight.
   
3. Place the hands on top of the right knee for support and balance, or hold on to an object for balance.
   
4. Repeat this stretch for the opposite leg.
   

Muscles Stretched

• Most-stretched muscles:
  Left gracilis, left adductor magnus, left adductor longus, left adductor brevis, left pectineus, middle and lower left sartorius, left semitendinosus, left semimembranosus
  
• Less-stretched muscles:
  Medial left gastrocnemius, medical left soleus, left flexor digitorum longus
  

Stretch Notes

This is one of the easiest stretches for the inner thigh muscles. Most people do not use the inner thigh muscles to a great extent during normal daily activities. Consequently, these muscles tend to be weaker than other muscles in the thigh and hip areas and can become fatigued faster as a result. Participating in occasional activities such as walking or running on hilly terrain, climbing up and down stairs, or even playing a neighborhood basketball game with friends can sometimes lead to muscle twitching sensations, a sign of fatigue, in the inner thigh. If this occurs, it is recommended that the affected muscles be stretched for a couple of minutes to loosen them up. In most cases, the activity can then be resumed after stretching. It should be noted here that it is always beneficial to perform a series of light stretches before starting any type of exercise, sport, or strenuous activity. This decreases the possibility of injury or discomfort to any muscle group of the body.

While performing this stretch, keep the trunk as straight as possible. It is more comfortable to allow your weight to rest on the inside of the left foot. To increase the stretch, bend the trunk to the right, and press the right thigh down with both hands at the same time.

Advanced Seated Hip Adductor Stretch

Execution

1. Sit on the floor in the lotus position—knees bent, feet together with the soles touching.
   
2. Bring the heels of the feet as close as possible to the buttocks. (Distance depends on the degree of your flexibility.)
   
3. Grasp the feet or just above the ankles, with the elbows spreading sideways and touching the legs just below the knees.
   
4. Bend the trunk over toward the feet, and press the lower part of the thighs and knees down with the elbows while stretching.
   

Muscles Stretched

• Most-stretched muscles:
  Gracilis, adductor magnus, adductor longus, adductor brevis, pectineus, middle sartorius, lower erector spinae, lower latissimus dorsi
  
• Less-stretched muscles:
  Gluteus maximus, posterior gluteus medius
  

Stretch Notes

The target muscles for this stretch—the adductor brevis, adductor longus, adductor magnus, gracilis, sartorius, and pectineus—are located on the medial (inner) side of the hip and thigh. These muscles are fairly large and are responsible for hip adduction (i.e., bringing the leg toward the midline of the body). Extensive use of hip adduction is typical in competitive or recreational activities such as ice skating, in-line skating, and the skating style of cross-country skiing. Most people engage in such activities on an occasional or seasonal basis. Unless training or conditioning is done as a regular routine, it is not uncommon for the more sporadic participant to encounter soreness or tightness after the activity. To prevent these symptoms from becoming more severe, it is recommended that these muscles be stretched before, during (if necessary), and after the activity.

The degree of stretch to the target muscles depends on the distance between the heels and the buttocks. The closer the heels are to the buttocks, the greater the stretch. In addition, the amount of stretch put on these adductor muscles can be controlled by the degree of pressure put on the lower part of the thighs and knees by the elbows. The stretch can be further intensified by grasping the feet and using them as a lever to pull the trunk forward. This technique not only targets the hip adductor muscles but acts as an effective stretch for the lower-back muscles as well. Placing the heels about 1 foot (30 cm) away from the buttocks increases the stretch on the gluteus maximus, gluteus medius, and erector spinae and places the greatest portion of the stretch on the origins of the adductor muscles.

Seated Hip Adductor and Extensor Stretch

Execution

1. Sit comfortably on the floor with legs extended in a V position, feet as far apart from each other as possible.
   
2. Place the hands on the floor next to the thighs.
   
3. Keep both knees straight and as flat against the floor as possible.
   
4. Slide the hands forward along the legs, and bend the trunk over between the knees.
   

Muscles Stretched

• Most-stretched muscles:
  Semitendinosus, semimembranosus, gracilis, adductor magnus, adductor longus, gluteus maximus, lower erector spinae, lower latissimus dorsi
  
• Less-stretched muscles:
  Lateral soleus, lateral head of gastrocnemius, plantaris, biceps femoris
  

Stretch Notes

This is a more advanced stretch targeting the inside portion of the upper leg, the adductor muscles, as well as the inner backside of the thigh muscles, the semimembranosus and semitendinosus. In addition, it benefits the musculature of the lower back. Because of the nature of the position of this stretch, in which both legs are extended simultaneously, it is recommended for people who have already achieved a good amount of flexibility in this area of the body.