Adductor Stretch

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People with pain or tightness in their groin or the inside of the thigh, and/or the glutes, hip, low back, IT-band, hamstrings, or knees.


The adductors are often left out when we think of self care for the hips and low back, but they are important hip flexors and stabilizers, heavily involved in holding us upright and allowing us to bend, squat, run and jump with ease. Furthermore, they all attach to the pelvis, and when tight their pull can affect alignment of all the surrounding tissues, including the back. So consider adding this stretch into your day now and then, even if you don’t notice them being tight in your day to day activities.




the hip adductors


Here are a few ways to stretch the adductors.

  1. Stand with your legs far apart and lunge to the side. Keep your feet facing forward and your back straight. You can put your hands on your hips or thighs, but don’t rest against the knee of the leg you are stretching because that can add unwanted strain. You should feel the stretch on the inside of the leg that is straight.

Adductor stretch (2)

2. The butterfly stretch: sit with your knees bent and the bottoms of your feet pressed together. Holding your feet, allow gravity to pull your knees toward the ground. If you want more stretch, lean toward your feet, keeping your back flat, until you feel the resistance on the inside of your legs. Don’t round your back, keep it flat!

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3. Lie on the ground with your butt up against a wall and your legs flat along the wall. Spread your legs out slowly and let gravity pull them into a gentle stretch.

Adductor stretch

Hold these stretches as long as feels appropriate to you. It’s more effective to stretch gradually and slowly than to rush or push your muscles further than they are ready to go.


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