Static stretching is taking your muscle to a point of light tension and holding this stretch for a count of 20 seconds, according to the National Academy of Sports Medicine, or NASM. Static stretching can be used to address muscular imbalances. Static stretching is often use to address the issue of tight abductor muscles, which are located in your hip. The main function of the abductors is to separate your legs from the center of your body. Consult a doctor before beginning any stretching program.
Straight Leg Abductor Stretch
Abductor stretches help lengthen the muscles in and around the hip, according to Matt Trudo, trainer with X Factor Fitness Solutions in Houston, Texas. Lie on your back on the floor or on an exercise mat. Your legs should be fully extended. Your arms should be out at your sides in a "T" like position. Cross one of your legs over your other leg. The hip on your back leg should be rotated. Your leg should be positioned so that the side of your shoe or foot is visible. The crossed-over leg should be kept as straight as possible. Move the crossed-over leg up as far as you need to to feel tension. You should not exceed a 90-degree angle. Hold this position for a count of 20 and release. Complete one set of three repetitions on each side.
Bent Knee Abductor Stretch
Lie on your back on the floor. Your legs should be fully extended in front of you. Your arms should be out at your sides forming a "T"-like position. Cross one of your legs over the other. The hip on your back leg should be rotated. Your leg should be positioned so that you are able to see the logo on the side of a shoe or the side of your foot if you choose to complete this exercise barefoot. Bend the knee of your crossed leg so that it is at a 90-degree angle. Hold your hand on your thigh if you need to for support. You should feel a stretch in your thigh muscles. Hold this position for a count of 20 seconds. Relax and repeat. Complete one set of three repetitions on each side.
Standing Hip Abductor Stretch
Stand holding on to a fence, a counter top or the back of a chair. You should be standing sideways so that you have to cross one of your arms over your body to reach the fence. Bring the leg farther from the fence behind your leg that is closer to the fence. As you cross your legs, you will feel a stretch in the hip farther from the fence. Hold this position for a count of 20 seconds. Relax and repeat. Complete one set of three repetitions of this exercise for each hip.
Knee Hug Stretch
A knee hug stretch is completed while lying on the ground. Lie on the ground with your legs extended in front of you. Grab one of your knees using both of your hands. Raise your shoulders and head off the ground. Bring your knee to your forehead. You will feel a stretch in your hip. Hold this position for 20 seconds. Relax and return to the starting position. Complete one set of three repetitions using each leg.
References
- "Essentials of Personal Fitness Training"; NASM; 2008
- X Factor Fitness Solutions: Abductor Stretch
- NSWRU: Static Stretching Program
