The adductor magnus is a large muscle that you have on each side of your groin. Says Sportsinjuryclinic.net, think about the motion of pulling your second leg into the car and the part of your body you use to do so, and you will be picturing the adductor magnus. Since you use this muscle for almost every daily activity, maintain its health with daily stretching exercises.
Adductor Magnus Description
Sportsinjuryclinic.net describes the muscle as large and triangle-shaped. The muscle begins inside your groin, attaches to your pubis bone, and ends along your inner thigh, where it attaches to your femur bone. The Master Muscle List website states that the muscle's three functions are to pull the leg toward the body's midline, to medially rotate the leg and to extend the hip. The adductor magnus, with these multiple functions, is used each time you move your legs.
Bent-Over Stretch
To do this adductor magnus stretch, stand next to a chair, lift one leg until your foot rests on the chair and the lifted leg's knee is bent to about 90 degrees. Look and slowly reach between your legs and toward the floor. You will feel stretching of the adductor magnus in the raised leg. For a light stretch, hold this position for 15 seconds. For a deep stretch, hold it for up to one minute, deepening your reach toward the floor as the muscle stretches. Repeat this stretch with your other leg.
Splayed Legs Stretch
Sit on the floor with your feet as far apart as possible and your legs straight. Sit up straight with your shoulders back. For some people, simply sitting in this splayed-legs position provides a deep stretch for each leg's adductor magnus. If you do not yet feel stretching in your groin, slowly lean forward from your waist, keeping your back straight until you feel a good groin stretch. Hold this position for 15 seconds for a light stretch and up to one minute for a deep stretch.
Bound Ankle Pose
The Bound Ankle Pose is a yoga pose that focuses on stretching the groin muscles, including the adductor magnus. Sit on the floor and bend your knees up to near your chin, so that your heels are near your buttocks. Let your knees slowly drop to the outside, right knee to the right side and left knee to the left side, until you begin to feel stretching on each side of your groin. Some people will experience a deep stretch when their knees are a foot or so above the ground while others may feel a stretch when their knees reach the ground. If you've lowered your knees all the way to the ground and you do not feel a stretch, slowly lean forward from your waist, keeping your back straight, until you feel a good groin stretch. Hold whatever position achieves an adductor magnus stretch for 15 seconds for a light stretch and up to one minute for a deep stretch.
