Adductor Longus
Adductor Longus
Stretches
Stretches
Adductor Longus, HIP Stretch for ALL laying down
Adductor Longus, HIP Stretch for ALL laying down
How to perform the stretch:
1. Start laying on your back position
2. This movement stretches both sides at the same time
3. Rest your shoulders on the mat & extended out to 90 degrees from the body
4. Flex both hips and knees to 30 degrees, bringing the feet towards the buttocks
5. Turn the ankles ‘inwards’, so the soles of both feet come together
6. Gently open both hips and rotate ‘outwards’ to between 30 – 90 degrees
7. Hold the stretch for 20 Seconds
8. Release the stretch
Adductor Longus, HIP Stretch for ALL sitting
Adductor Longus, HIP Stretch for ALL sitting
How to perform the stretch:
1. Start in a sitting position
2. This movement stretches both sides at the same time
3. Flex both hips and knees to 30 degrees, bringing the feet towards the buttocks
4. Turn the ankles ‘inwards’, so the soles of both feet come together
5. Gently open both hips and rotate ‘outwards’ to between 30 – 90 degrees
6. Hands grasp mid-shins and apply a gentle ‘downward’ pressure
7. Hold the stretch for 20 Seconds
8. Release the stretch
Adductor Longus, HIP Stretch for Beginners standing splits
Adductor Longus, HIP Stretch for Beginners standing splits
How to perform the stretch:
1. Start in a standing position
2. This movement stretches both sides at the same time
3. Split hips apart 1 metre with your feet rotated ‘outwards’ 15 – 45 degrees
4. Hands in ‘prayer’ position or resting upon thigs
5. Extend the hips and lower back, backwards, between 10 – 25 degrees
6. Hold the stretch for 20 Seconds
7. Release the stretch
Adductor Longus, HIP Stretch for Intermediates standing splits
Adductor Longus, HIP Stretch for Intermediates standing splits
How to perform the stretch:
1. Start in a standing position
2. This movement stretches both sides at the same time
3. Split hips apart 1.2 metres with your feet rotated ‘outwards’ 15 – 45 degrees
4. Hands in ‘prayer’ position or resting upon thigs
5. Extend the hips and lower back, backwards, between 10 – 25 degrees
6. Hold the stretch for 20 Seconds
7. Release the stretch
Adductor Longus, HIP Stretch for Advanced standing splits
Adductor Longus, HIP Stretch for Advanced standing splits
How to perform the stretch:
1. Start in a standing position
2. This movement stretches both sides at the same time
3. Split hips apart 1.4 metres with your feet rotated ‘outwards’ 15 – 45 degrees
4. Hands in ‘prayer’ position or resting upon thigs
5. Extend the hips and lower back, backwards, between 10 – 25 degrees
6. Hold the stretch for 20 Seconds
7. Release the stretch
Adductor Longus, HIP Stretch for Intermediates standing lunge
Adductor Longus, HIP Stretch for Intermediates standing lunge
How to perform the stretch:
1. Start in standing splits position with parallel feet 1.2 metres apart, with hands on hips
2. Choose the target muscle or side of the body you intend to stretch
3. Rotate the foot, opposite to the target muscle 90 degrees ‘outwards’
4. Rotate the hips and torso, opposite to the target muscle 90 degrees ‘outwards to the front’, following the foot
5. ‘Lunge’ forward by flexing the ‘front’ knee, keeping the back straight
6. Extend the hips & lower back 25 degrees
7. Hold the stretch for 20 Seconds
8. Release the stretch
Adductor Longus, HIP Stretch for Advanced standing lunge
Adductor Longus, HIP Stretch for Advanced standing lunge
How to perform the stretch:
1. Start in standing splits position with parallel feet 1.4 metres apart, with hands on hips
2. Choose the target muscle or side of the body you intend to stretch
3. Rotate the foot, opposite to the target muscle 90 degrees ‘outwards’
4. Rotate the hips and torso, opposite to the target muscle 90 degrees ‘outwards to the front’, following the foot
5. ‘Lunge’ forward by flexing the ‘front’ knee, keeping the back straight
6. Extend the hips & lower back 25 degrees
7. Hold the stretch for 20 Seconds
8. Release the stretch
Muscle Details
Muscle Details
The Adductor Longus is one of the five muscles making up the Adductor Muscle Group (consisting of: Adductor Longus, Adductor Brevis, Adductor Magnus, Pectineus and Gracilis). The Distal fibres of the Adductor Longus can sometimes blend with those of the Vastus Medialis.
Origin:
- Anterior surface of pubis (inferior to pubic tubercle).
Insertion:
- Medial lip of linea aspera (middle 1/3).
Action:
- Adduction & flexion of hip. Lateral rotation of thigh.
Groin muscle strain, especially caused by sports that involve traversing laterally, such as football (soccer) and tennis. Muscular fatigue can also be felt during horse riding.