The adductor muscle is the prime mover when moving your leg inward, such as when you are sitting and bring your knees together. The muscle originates in the pubic bone and inserts on the top of the femur. Because sitting for long periods of time can weaken these muscles, a good stretch a few times per week will get you ready for yoga, weightlifting and recreational sports. You can also use these stretches to reduce soreness from working out.
The Figure Four Stretch
This is an easy adductor stretch you can do anywhere. Stand up straight, lift your right leg and place your ankle on the left knee, Bring your right knee back and laterally, that is, out to the right. Hold for 20 to 30 seconds. If you do not have confidence in your balance, you can do this stretch standing against a wall, or while holding on to the back of a chair. Repeat for the other leg.
The Butterfly Stretch
While seated, place the soles of your feet together, bringing the knees out laterally. Those with tight hips may have a hard time getting the knees close to the floor, but over time this stretch will not only work the adductors but the lower back and hips as well. If you cannot sit on the floor, you can perform this stretch sitting on a bed. Be sure to rest your back against the headboard if your back is weak.
The Cowboy Stretch
A standing version means place your feet with the toes pointing laterally outward. Keep your ankles positioned beneath your hips, and lower yourself by bending your knees and moving them outward to point in the same direction as your feet. This stretch may also be performed while seated on an exercise ball or a straight back, armless chair. Sit while moving your legs apart; the ideal position is having the knees and feet of both legs at a 180-degree angle.
Adding Resistance to the Stretches
Using exercise tubing looped around both knees will add resistance to these stretches. Do not add resistance until you are able to perform stretches with a full range of motion and no pain. Adding resistance is a good way to safely build up the strength of the adductors.
