ABDUCTOR STRETCHES
JULIA JIMÉNEZ PHYSIOTHERAPIST
www.vidaterapia.es
The adductor muscles are located on the inner side of the thigh. They are so named because they produce adduction, the movement of bringing the legs together. Regarding your children, these muscles may become relatively short or contracted as they grow. This is common in children who participate in intense sports. It is also common in any condition that causes hip inflammation, such as transient synovitis, Perthes' disease, or rheumatic conditions. In these cases, the child may experience local discomfort or even severe pain, and the contracture can prevent the hip from functioning properly.
Exercise 1
Sit on the floor with the soles of your feet facing each other. Hold your feet with your hands. Let your knees drop to the floor, relaxed, without tightening. Hold the position until the discomfort disappears. Start for a few minutes at first and gradually increase the amount of time.
At first, if you are very uncomfortable, you can place cushions under your knees and gradually remove them. Slowly release the pose.
Exercise 2
Lie on the floor with your sitting bones a foot away from the wall. With your legs bent and relaxed, face the soles of your feet. Stay in this position for a few minutes, allowing your abductors to stretch with the weight of your legs. When the stretch no longer bothers you (or you're already tired), slowly release the position by falling to one side, supporting the leg opposite the one you were lying on with your hands.
Exercise 3
Lie on the floor with your sitting bones a foot away from the wall. Place the leg you want to stretch straight against the wall. Bend the other leg and place the sole of your foot on the thigh of the stretched leg. Relax and let gravity do the work, allowing your leg to slide down the wall. When the stretch becomes uncomfortable, hold the position for a few minutes. If this is difficult, place pillows under your stretched leg. Slowly release the position, supporting your hands.
Exercise 4
Lie on the floor with your sitting bones a foot away from the wall. Place your legs straight and resting on the wall. Let them slide symmetrically down the wall until the stretch feels uncomfortable. At this point, hold the position for a few minutes. If your legs are difficult to maintain, place cushions, use some lateral support, or use your hands to help you. Slowly release the position, falling to your side.
Exercise 5
Sit on the floor, place one leg straight and the other bent with the sole of the foot touching the thigh (of the straight leg). Initially, leave the straight leg relaxed but properly aligned (toe, ankle, knee). Lean your torso over the thigh of the straight leg. Hold the pose for a few minutes. Place your hands on the floor at knee level. To release the pose, slowly push your hands toward the floor. As the stretch progresses, you can keep the knee of the straight leg extended (fully stretched) for the duration of the stretch. Always ensure proper alignment.
Exercise 6
Sit on the floor with both legs stretched out. Open them until you feel the stretch. At first, keep them relaxed but well aligned (toes, ankle, and knee in line). Place your hands on the floor in front of you and begin walking them forward. Go as far as you can without pain, and hold the position. To undo it, walk your hands back to return your torso to a vertical position. As you progress, you can walk further forward.
Exercise 7
Lie on your side on the floor. Raise your leg, straight and relaxed, and hold it by the ankle (if you can't reach, by the knee or thigh, or with an elastic band). Try to bring your leg toward your head. Hold the pose for a few minutes. Release the pose slowly, without dropping your leg suddenly (bend your knee until your foot touches the floor). If the pose is unstable, lean your back against a wall. As the stretch progresses, perform it with knee extension from start to finish.
Exercise 8
Sit in a squat position on the floor with your feet facing outward, flat, and wide apart. Relax by placing your weight on your hips. If you're uncomfortable, place a cushion on the floor and sit on it. Hold the position by pushing back with your arms to open your knees. Release the position, sit on the floor, and slowly stretch your legs. It's important to keep your feet and knees aligned. If your knees fall too far forward, close your toes.
Exercise 9
From a squat position, place your hands on the floor (in front of you) and extend the leg you want to stretch to the side. The stretched leg should be aligned (foot, heel, and knee in line) with the knee fully extended. Drop your weight from your hips toward the floor, keeping your body weight on your hands. Feel the stretch in the adductors of the stretched leg. Hold the position for a few minutes, without bouncing, and then relax. Repeat with both legs. Release the position slowly.
Exercise 10
Spread your legs wide apart and bend your knees. Place your hands on your thighs, above your knees, to support yourself and, at the same time, push your legs back. Hold the position. Make sure your knees point in the same direction as your feet. Slowly undo the movements.
