Gracilis
Gracilis
Stretches
Stretches
Gracilis HIP Stretch for Beginners standing splits
Gracilis 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 and rotate your feet outward 15 – 45 degrees
4. Hands in ‘prayer’ position or resting upon thighs
5. Thrust the hips forward (posterior pelvic tilt) to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Gracilis HIP Stretch for Intermediates standing splits
Gracilis 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 and rotate your feet outward 15 – 45 degrees
4. Hands in ‘prayer’ position or resting upon thighs
5. Thrust the hips forward (posterior pelvic tilt) to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Gracilis HIP Stretch for Advanced standing splits
Gracilis 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 and rotate your feet outward 15 – 45 degrees
4. Hands in ‘prayer’ position or resting upon thighs
5. Thrust the hips forward (posterior pelvic tilt) to increase the stretch
6. Hold the stretch for 20 Seconds
7. Release the stretch
Muscle Details
Muscle Details
The Gracilis is one of the five muscles making up the Adductor Muscle Group (consisting of: Adductor Longus, Adductor Brevis, Adductor Magnus, Pectineus and Gracilis). The second longest muscle of the body and is the only muscle of the adductor group that has a contraction acting upon both the hip and the knee.
Origin:
- Body & inferior ramus of pubis.
Insertion:
- Proximal anterior medial tibia (pes anserine).
Action:
- Adduction & flexion of hip. Flexion & medial rotation of knee.
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.