Your abductor muscles, located in your hips, function by pulling your legs away from the middle of your body. Abductor muscles are used in many different sports and in your everyday activities. Tight abductor muscles lead to reduced mobility and range of motion. Performing regular stretches can keep your abductors loose and prevent injury.
Lying Twist Stretches
You can perform twisting stretches from a lying position with a straight or bent leg. For a straight-legged stretch, start on your back and place your arms straight out to your side on the floor. Lift your right leg straight up and then rotate your torso so the leg is pointed to your left. Keep your leg straight and allow gravity to stretch out your right hip abductor. Repeat the movement on the left. For a bent-legged stretch, perform the same motion, but bend your leg to about 90 degrees and gently pull it toward the floor with your left hand.
Standing Abductor Fence Stretch
For this stretch you will need a fence, post or other stable, stationary object. Stand sideways to the fence and hold on with your inside hand. Slide your outside leg behind the inside leg and then lean in towards the fence. Feel the stretch on your outside hip and do it on both sides.
Lying Iliotibial Stretch
To perform the lying iliotibial stretch, lie on your right side on the floor and place your right ankle up over your left thigh. Grasp your left ankle with your left hand and hold your foot up against your butt. Pull your left knee back by straightening your hip and feel the stretch. Do both sides.
Wall Iliotibial Stretch
The iliotibial stretch against a wall is more straightforward than the lying stretch. Stand beside a sturdy wall a little farther than arm's length, with your feet together. Place the closest hand against the wall at chest height and the other hand on your hip. Lean your closest hip in toward the wall and feel the stretch in your hip; then do the stretch on the other side.
