Adductor Flexibility?

p1nkpr1ncess started this discussion · 11/24/2009

Hi everyone, not even sure if I've spelt that right but how do I improve the flexibility of my adductors? (the insides of my thighs?) they never used to be this tight but have suddenly got so tight that I'm struggling to touch the floor with my hands when my legs are apart!! I used to be able to nearly get my elbows down there! What's happened?? Anyone got any good advice for this please? -x-

6 replies

SadiraSimone · 11/25/2009
Hi PinkPrincess, I work as a massage therapist and have recommended a few stretches to clients. One of those being to sit on the floor with the soles of your feet together and your knees pointed outward (sit "indian style" without crossing your legs) and then use your hands to gently push your knees down toward the floor. The second thing you could do is - laying on the floor - you will need to get a yoga strap or sturdy piece of rope. Grab one end of the rope/strap with each hand (forming a U with the strap) and place your foot in the "U". You can then, while laying on your back, stretch your leg laterally, out to the side of your body slowly - you can use your arm strength in coordination with your leg to find a comfortable stretch. You can also stretch your hamstrings well this way if you simply pull your leg back directly over your body and up a little. AND you can also pull your leg across the body to the other side and that is a great hip stretch! Play with it a little you'll find what feels good! Hope that helps!
p1nkpr1ncess · 11/25/2009
Thanks so much for your reply, I actually bought some exercise bands a couple of months ago but haven't used them yet! I had all the best intentions of using them but never got round to it! I will deffinately give those stretches a go though! Thank you 😮) -x-
SadiraSimone · 11/25/2009
Sure! No problem!! 🙂
SissyBuns · 11/25/2009
I like those stretches you mentioned, especially the ones where you're on your back. I forgot about that one...
azzwoo · 11/25/2009
Yes you did spell adductors right lol. Sitting on the floor facing the wall, go into a straddle with both feet on the wall, then you can push yourself forwards towards the wall to get a stretch. If you keep your back really straight this one can also stretch your hamstrings to a degree. Also laying on your back with your bum right up againt the wall, split your legs and gravity will give you a stretch. If you wanted to increase the intensity you can put a sock filled with sand on either foot to put a small weight through it. Its a bit kinder to your knees than doing a regular straddle standing up.
p1nkpr1ncess · 11/26/2009
Thanks for those ideas too hun! I have heard about the one on your back against the wall before but never tried it. Hoping for some pole practise tonight so will try and add those to my stretching. I can't believe how my flexibility has got worse in the past 2 weeks or so 🙁 -x-