The standing lunge adductor stretch is commonly included in yoga, physical therapy and rehabilitation, athletic training and in personal training sessions across the globe. The Pain Management and Rehabilitation Center includes this exercise in their regimen to increase flexibility in the hip adductor muscles in the prevention and treatment of adductor muscle strain.
Benefits
Your adductor muscles are located in your inner thigh. Muscle tightness in your inner thigh restricts hip movement, potentially causing injury to your knees and lower back. Lack of flexibility in your adductor muscles increases the likelihood of strain to these muscles and tendons in your inner thigh. Use the standing lunge adductor stretch to increase flexibility in your inner thigh and groin.
Performing the Exercise
Standing lunge adductor stretches are easy to perform. Stand with your feet together and then move one foot about twice the width of your hips. Keep the knee straight of the leg you wish to stretch and bend the other knee, shifting your body weight over your bent knee. You may place your hands on your thigh or bent knee for stability. Hold this position for a few seconds and then straighten your bent knee to resume a standing position. Beginners should hold the stretched position as long as they can tolerate while advanced exercisers can maintain the position for 30 seconds or more. Repeat 10 times for each leg.
Routine
Start out doing this exercise three times daily or as frequently as recommended by your therapist. Use this exercise in combination with other stretching exercises, such as hip and hamstring adductors. Perform this exercise five days each week or use this stretch before participating in sports, physical therapy or other athletic events.
Progression
As you get stronger and your flexibility increases, you will be able to assume a deeper stretch, holding the position longer and performing more repetitions. Start slowly and advance only as tolerated. Do not stretch to the point of pain and stop when you are tired. Keep an ongoing dialog open with your physical therapist if you are performing these standing lunge adductor stretches as part of a therapy program, notifying her of any changes in your ability and consulting with her before advancement.
Risks
You may strain your adductor muscles by doing the exercise improperly, too frequently or with too much vigor. Muscle strain is painful and injury to your inner thigh will impair your comfort during walking, running or other physical movement. You will recover from the muscle strain but fear of injury may prevent you from using this important exercise to its fullest potential.
