The hip adductors are the muscles found along the inside of the thigh, according to vancouveryoga.com. These muscles connect your leg and pelvis, contract to move the legs toward each other, function in stabilization, and help make leg muscle movements smooth and fluid. Your inner thighs may become tight from underuse or after exercises that require them to work intensely, including biking, running and weightlifting. Simple stretching exercises and yoga poses may help keep your hip adductors supple and flexible.
Bound Angle Pose
Run the Planet recommends this stretch for the hip adductors. Sit up straight on the floor and bend your knees --- letting them drop to both sides --- while the soles of your feet touch each other. Hold your feet with your hands and bend your torso forward from your waist. Continue to breathe slowly as you stretch forward, and stop your movement when you begin to feel a stretch in your inner thighs. Stay bent forward for up to 30 seconds. Repeat three to five times.
Isometric Inner Thigh Stretch
Sit in the same position as for bound angle pose and, with your arms bent, apply pressure to the inner thighs with your elbows. The added resistance will deepen the stretch, but pay attention and stop if you feel excessive pulling, because this may cause strain or injury.
Prayer Squat
Yogabasics.com recommends the prayer squat to stretch the inner thighs. Stand with your feet slightly wider than hip-width apart and pointing out slightly --- about a 45-degree angle --- and your arms overhead with palms touching. Bend your knees and squat down while bringing your hands down in front of your chest. Come all the way to a deep squat and press out on your knees with your elbows while lifting your head, opening your chest and rolling your hips forward slightly. Hold for three breaths before bringing your hands to the floor and straightening your legs until you are in a forward fold. Stand up straight and then repeat the posture three to five times.
Supine Ankle over knee Pose
Piera Bonventre, writing for Yoga.com, recommends this stretch for your inner thighs. Lie on your back with your knees bent and feet resting on the floor. Cross the left ankle over the right knee and reach through your left leg, pulling the right leg toward you until you feel a stretch in the left inner thigh. Hold for five breaths and then repeat on the other side. Repeat three to five times.
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