Pectineus
Pectineus
Stretches
Stretches
Pectineus HIP Stretch for All laying butterfly
Pectineus HIP Stretch for All laying butterfly
How to perform the stretch:
1. Start in a laying position
2. This movement stretches both sides at the same time
3. Rest your shoulders on the mat
4. Flex both hips and knees to bring the heels right up to 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
Pectineus HIP Stretch for All sitting butterfly
Pectineus HIP Stretch for All sitting butterfly
How to perform the stretch:
1. Start in a sitting position on the floor
2. This movement stretches both sides at the same time
3. Keep your back straight
4. Flex both hips and knees to bring the heels right up to the buttocks
5. Turn the ankles ‘inwards’, so the soles of both feet come together and grasp the feet in both hands
6. Slowly open both hips and rotate ‘outwards’ to between 30 – 90 degrees adding a gentle downward pressure with the elbows upon the knees to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Pectineus HIP Stretch for Intermediates standing lunge
Pectineus 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. Thrust the hips rearward (anterior pelvic tilt) to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Pectineus HIP Stretch for Advanced standing lunge
Pectineus 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. Thrust the hips rearward (anterior pelvic tilt) to increase the stretch
7. Hold the stretch for 20 Seconds
8. Release the stretch
Muscle Details
Muscle Details
The Pectineus is one of the five muscles making up the Adductor Muscle Group (consisting of: Adductor Longus, Adductor Brevis, Adductor Magnus, Pectineus and Gracilis). Instead of being one whole muscle, the Pectineus can have anotomical variations whereby it can be made up of two separate muscle bodies.
Origin:
- Pectineal line of pubis (superior pubic ramus).
Insertion:
- Pectineal line of femur (just below lesser trochanter of posterior aspect of femur).
Action:
- Adduction & flexion of hip.
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.