Hip adductor stretch: improve hip abduction range of motion
The hip joint is one of the most flexible joints in our body. The hip joint has six functions: extension, flexion, abduction and adduction, and external rotation. Pronation!
When the hip joint has sufficient mobility, our training movements will proceed more smoothly!
Today we are going to introduce how to increase the range of hip abduction!
There are two keys to determining hip abduction range of motion: sufficient strength of the agonist muscles (abductors), and flexibility of the antagonist muscles (adductors)!
Many people have tight hip adductors, which results in limited hip abduction. This tightness may be a major limiting factor in your ability to achieve good posture during sports and training. Tight hip adductors can easily lead to:
1. Chronic or acute groin strain
2. Difficulty keeping the knees toward the toes when squatting, or causing Knee-squeezing
3. X-shaped legs or knee valgus posture
4. It is difficult to achieve a good posture when doing deadlift squats
< p>5. Collapsed arches or flat feetMany people will have such restrictions! This not only affects the effectiveness of our exercise, but also poses a relative risk of injury. . So I suggest you spend more time to improve this situation! Open your hips!
What should you do?
Step one: Fascia relaxation!
Use a foam roller to relax our inner thighs (hip adductors)!
As shown in the picture, Place the foam roller vertically, lie prone, then straighten one leg and bend the other leg, rolling back and forth for 20-30 seconds! p>Step 2: Stretch the adductors to improve flexibility!
There are many movements to stretch the inner thighs! For example, the most common cross-legged pose
Today I will introduce you to a simple and easy-to-perform dynamic stretching action!
As shown in the picture:< /p>
