Adductor hip Stretch: Improve hip abduction motility

Extension of the hip adductor muscle: Improve hip abduction mobility

　　The hip joint is one of the most flexible joints in our body. The hip joint has six functions: stretching, flexion, abduction and adduction, external rotation, and internal rotation!

　　When the hip joint has sufficient mobility, our training movements will be smoother!

　Today we are going to introduce how to increase the mobility of hip abduction!

　　There are two keys to determine hip abduction mobility: the sufficient muscle strength of the active muscle (abductor) and the antagonist muscle ( Flexibility of the adductor muscles!

　　Many people have tight hip adductor muscles, which leads to limited hip abduction activities. This tightness may be the main limiting factor for you to not be able to enter a good position during exercise and training. Excessive tightness of the adductor muscles can easily lead to:

　　1. Chronic or acute groin strain

　　2. When squatting, it is difficult to get the knees towards the toes, or cause knee clamping

　　3. X-shaped legs or knee volute posture

　　4. When performing a deadlift squat, it is difficult to make progress A good posture

　　5. The arch collapses or flat feet

　　Many people have such restrictions! This not only affects our exercise benefits, but also has a relatively risk of injury. So it is recommended that you spend more time to improve this situation! Open your hip joint!

　What should you do?

　The first step: relax the fascia!

　　Use a foam roller to relax the inner side of our thigh (hip adductor muscle)!

　　As shown in the picture, place the foam vertically Stick, lie down, then stretch one leg straight on the foam roller. The other leg bends knees and rolls back and forth!

　　20-30 seconds each time!

　　Second step: stretch the adductor muscle to improve flexibility!

　　There are many movements to stretch the inner thighs! For example, the most common cross-legged posture

　　Today I will introduce you to a simple and easy-to-execute dynamic stretching action!

　　As shown in the figure:

　　Support the ground with both hands, kneel on both knees, try to open the groin, and then perform the hips forward and back Move! Transfer the center to the hip joint to feel the extension of the adductor muscle! Slowly open the hip joint!