An exercise to safely strengthen your adductors
Video taken from the channel: Upright Health
Hip Flexor and Adductor Stretching Exercises
Video taken from the channel: Ansell Chiropractic Centre
Adductor Magnus Static Manual Release (Soft Tissue Mobilization)
Video taken from the channel: Brent Brookbush
The adductors and the gracilis medial compartment of the thigh
Video taken from the channel: 3D Anatomy Lyon
Hip Adductor Strengthening
Video taken from the channel: ChiroUp: Evidence Based Chiropractic
Anatomy of the Hip Adductor Muscles Human Anatomy | Kenhub
Video taken from the channel: Kenhub Learn Human Anatomy
Copenhagen Adduction Exercise | Adductor Strain Preand Rehab
Video taken from the channel: Physiotutors
Adduction and the Adductor Muscles Fingers and Toes. In the specific case of the toes and fingers, adduction refers to bringing the digits together toward Groin Muscles in the Legs. The adductors are fan-like muscles in the upper thigh that pull the legs together when they The Opposite Is.The adductor group includes the following muscles: pectineus adductor brevis adductor longus adductor magnus and the gracilis muscle.Adductor muscle, any of the muscles that draw a part of the body toward its median line or toward the axis of an extremity (compare abductor muscle), particularly three powerful muscles of the human thigh— adductor longus, adductor brevis, and adductor magnus.
The adductor muscles are a group of five muscles located in the inner thighs of the legs and are responsible for moving the leg towards the centre line of the body, also known as adduction.The adductor muscles of the hip are a group of muscles mostly used for bringing the thighs together (called adduction).The adductors are a muscle group on the medial (inner) side of your thighs.
They often cause problems and pain in the thigh, groin or genitals. Especially when they carry trigger points. The good news is that it’s possible to treat these trigger points with a self-massage.The adductors, often referred to as your groin muscles, are a group of muscles that sit around your inner thigh area. These set of muscles are attached to your pelvis and connect to various places along your thigh bone (femur).
Their responsibility is to pull your thigh (femur) inwards towards the midline of your body.The hip adductors are as follows: Pectineus muscle. Pectineus muscle has it’s origin or proximal attachment point on the anterior surface of the superior pubic ramus, specifically Adductor magnus muscle.
Adductor minimus muscle. Adductor longus muscle. Adductor brevis muscle.A groin strain, also referred to as a pulled groin muscle, is an acute injury to the muscles on the inside of the thigh, known as the adductor muscles.
These muscles help to.Adductor exercise machines target the five muscles in your inner thigh: The three adductor muscles, the pectineus and the gracilis. These muscles are responsibile for bringing your legs together.Abductor muscles aid in pulling your body parts away from the midline of your body while adductor muscles perform the opposite action. Adductor muscles pull the body parts towards the midline and keep them close.
Both these muscles can be seen everywhere in our body. All the movements are possible due to these muscles.The glutes and hamstrings are the primary hip extensors, but the adductor magnus (largest adductor muscle) assists with hip extension also.
The following abductor and adductor exercises from the American Council on Exercise will help strengthen the muscles of the hips, thighs and butt. Move 1: Single-Leg Romanian Deadlift The single-leg Romanian deadlift uses your abductors as stabilizers for functional movement. Anchor a resistance band near knee height.The adductor magnus muscle contributes to pain in the groin, pelvic area, hip, and thigh.
Trigger point pain can be sharp but it is most often a dull unrelenting ache. Pain and discomfort usually increase over time. In contrast, if you strain the muscle, pain and discomfort are felt the moment the strain occurs.
Normal hip adduction is up to 30°. The adductor muscles include adductor magnus, adductor brevis, adductor longus, pectineus, and gracilis (L3, L4, L5, S1). Adduction strength is best assessed by beginning with the hip in an abducted position and asking the patient to return it to the midline.
View chapter Purchase book.
List of related literature:
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| from Campbell’s Operative Orthopaedics E-Book |
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| from Science of Flexibility |
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| from Tachdjian’s Pediatric Orthopaedics: From the Texas Scottish Rite Hospital for Children |
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| from Kinesiology of the Musculoskeletal System E-Book: Foundations for Rehabilitation |
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| from Clinical Application of Neuromuscular Techniques, Volume 2 E-Book: The Lower Body |
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| from Differential Diagnosis and Management for the Chiropractor: Protocols and Algorithms |
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| from Massage Therapy E-Book: Principles and Practice |
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| from Sports Science Handbook: I-Z |
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| from Green’s Operative Hand Surgery E-Book: Expert Consult: Online and Print |
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| from Rockwood and Green’s Fractures in Adults |
50 comments
I have hot pain in this area.it worse standing walk-in and sleeping
Hello Physiotutors, I injured my adductor as my toe sipped while doing high box jumps. It’s been 4 weeks since the injury. I am able to do the mentioned exercise 2 sets of 4 reps each. But the pain is still there if I do KB swings kind of exercises.
Will this exercise help me for full recovery.
When i play football i fell the pain in adductor but after 2days the pain is gone. What can i do?
Hello, what about this exercise if my adductor in groin area are painfull?
For myself it helps for client comfort to add a barrier between my ASIS and the foot, like a pillow or something like that. Where I can still palpate but the client doesn’t have to worry about where their foot is. Really like the videos Brent, great stuff to add to my massage practice.
Could you please tell me or make a video on how to fix bow legs?
I am 29 and have been working out for over 6 years now but can’t help improve my bow legs.
Hi, Kenhubbers! Did you enjoy this video on the anatomy of the hip adductor muscles? Let us know which thigh muscles you would like us to make a video on next. In the meantime, check out our atlas, quizzes, articles and even more videos on the lower extremity over at https://khub.me/6icq3. We can’t wait to see you there!:-)
Man, this was not helpful. It was like reading text straight from an anatomy book devoid of any actual emotion to help convey to listeners. Thanks tho for uploading.
great video but books are still helpful and necessary and we save energy by not using an electronic device.
Thank you for the adductor exercise. I love the low key, no nonsense tone!
By lateral rotation do you mean external or internal rotation?
hello, i did a similar exercise and my legs and back pain is gone, is there a connection between flat foot and weak Adductor? since i have a flat feet
This isn’t something I would prescribe for rehab of an already injured adductor though?
you are doing a great job��! thank you so much for doing this..helps me clear so many concepts. Take care ��
Brent, is it recommended to perform this technique on yourself? I tried myself and it’s not that hard. Am I 80% sure about the issue/muscle? All I know is that what the Osteo did has not worked. My issue is that I have been doing some medium level sprint training, and now feel that my left leg is really heavy, it really hurt the other week just to walk; had to almost drag my leg along with me. That extreme pain has gone away, but just when I think it’s gone, it switches on to pain (short lived), then switches off minutes later. I suspected adductor, but now not sure if glute/groin, ITB and/or hip? Oddly enough, 2 weeks ago I came to training with a mildly sore groin, took it slow on warm up, but was able to do medium level sprinting, 1/2/3/4/5/400m a 5 minute break between 4-5, and 5/400m. However, the next day, my legs felt fantastic, but the following weekly training, the next day after went down hill quickly. Sorry for the long post. Any thoughts?
I loved the presentation…as am a beginner,i hope i will reach that stage….. Little by little am gonna be physiotherapist….
I’ve injured my muscles many times before in cheer. I was never able to see a doctor about it and just let it heal as it did. However, I went from being able to pull a bow and arrow stretch easily to having VERY limited range of motion. I’ve tried stretching it out (its been over a year since the injury) but every time I do, it either just stops, no pain, just locks. Or I hear a loud snap and the muscle starts to hurt for the night. I don’t feel any pain other than when I am physically stretching. Does anyone know if this is what it might me? It’s not the joint. Its the center of the muscle. THANKS
I’m not a licensed practitioner. is that okay? can i still watch?
First time I’ve watched one of your videos; loved it. Great clear presentation, great technique. Especially as a male LMT I appreciate your emphasis on clear communication and boundaries. Also loved your intro that says these techniques are for trained and licensed professionals.
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What if your femur bone sticks out to much and makes it uncomfortable to do?
Imagine if someone walked in right there with no context ������
GOOd channel!! any one know the best in the field?? i need diagnosed since a bike crash in 2006… Thanks,
I have internal snapping hip since 21 I’m 40 now disabled from it. Pain so severe in greater trochanter it is swollen size of orange also severe pain in inner thigh and ischial tuberosity. Do you think I need surgery for a tear no tear is showing on diagnostics can’t take the pain anymore.
Would this be good for adductor tendinosis. I feel like my adductor is pulled whenever i stretch it. At least on my left adductors. It’s been like this for like 3 months. No pain with leg exercises unless the left adductor is stretched
Look, I have to say I really appreciate your attention to detail when it comes to explaining ethical practice when working around sensitive areas. ���� need more practitioners like you.
Excellent content. I work with a ton of clients with major mobility inhibitors where soft tissue mobilization is a consistent part of maintaining optimal body performance. Thank you!
गोरे तेरा काम तों ठीक है ���� अनिल बिश्नोई संगरिया हनुमानगढ़ राजस्थान
I have torn 7 millimeters in myocardial muscle and now it’s been around two and a half months and today I’ve done a local injection and I feel better about what you recommend and thank you
Can this type of stretch cause more injury if their adductors were torn or had undiagnosed sports hernia type injuy?
What’s up Brent. Been watching your videos for a while now. Came across your article on Anterior Oblique Subsystem and feel like it spoke to me and my physical issues. I might have some adductor trigger points that have thrown off my entire right side and might be contributed to some scapular/shoulder issues. Would love to get in touch.
Howya lads! C’mere, if the leg that’s not being worked finds it difficult to get into that position (bent over straight leg) is there a particular tight muscle that needs to be stretched? Thanks:-) Hup hup and away
u realy pro. and ilike u answer to all who comment…u ignor no one
Should most massage therapist know how to this is done? I pay a lot of money for 60-90 minutes of work done every 2 weeks
Best physio channel out there. How are you not bigger though
Could you please tell me or make a video on how to fix bow legs?
I am 29 and have been working out for over 6 years now but can’t help improve my bow legs.
I’m a yoga instructor and I’d never seen that second variation on the low lunge with the leg out to the side. I’ve been looking for more adductor stretches and I really like this position for that. Thank you!
Great video, but I’d rather see her bare skin, as it’s easier to see. Also, it would be great if you made a video of how to identify the muscles of the inner thigh; how to activate them, so that you can feel and identify them individually. Maybe also draw with a pen on the thigh as you find them;) I have bothering issues in all kinds of muscles in my inner thigh and I find it confusing to figure out what muscle it is. Thanks for great videos, though.
Hey Brent, great video as always. Are there any particular signs and symptoms you look for that would have you suspecting adductor magnus issues?
Thank You! Very helpful as a Personal Trainer helping a client with knees that bow out. We’ll give this a try!
SHE IS NOT A DOCTOR. SHE DOES NOT HAVE A MEDICAL DEGREE. SHE IS A CHIROPRACTOR. SHE IS NO PHYSIO THERAPIST. SHE IS NOT MEDICALLY TRAINED OR LEGALLY PERMITTED TO SAY SO.
BE CAREFUL. THESE PEOPLE ARE HACKS. QUACKS. LIARS. CHARLATANS.
THERE IS A DIFFERENCE BETWEEN A MEDICAL DOCTOR AND THESE LIARS. THEY LOVE TO PRETEND TO BE MEDICAL PROFESSIONALS. THEY ARE NOT.
FOLLOWING ANYTHING THEY SAY IS A RISK TO YOUR HEALTH AND HAS LEAD TO UNNECESSARY INJURIES AND EVEN DEATH IN SEVERAL INSTANCES. BEWARE!
Hi doctor, I have a connective muscle injury and I have not played football for a year, any advice I can follow, please, thanks
My facilitator told me to check this one out. I told him my clients kinda feel a bit uncomfortable when it’s time to release that tension
Really, REALLY like the use of your hip to move the leg around. I typically do the same thing you showed with very slight differences, but the foot and hip thing is seriously a great idea. Thanks for showing me something new ����
Although I didn’t understand much, thoroughly enjoyed your oratory skills. Good job! I came here while searching how to lengthen my hamstrings. I have hyperextended knee and tight hamstrings. I am ultra runner and regular yoga practitioner but somehow unable to improve forward bending asanas. Any tips?
you people make me laugh. you are always messing about around the groin area of females.
Great technique, just wondering why the camera angle of the first half of the video doesn’t show the position of your fingers as you do in the last half of the video… It would increase the quality of the instruction video. 😉
Where do I sign up.
Seriously though, I want this done to my entire body.
what do you think of the Copenhagen abductor exercises for strengthening? thanks
Someone should Photoshop this and put a fireplace behind the guy on the floor