Your arm and leg muscles allow you to flex and extend, as well as pull in toward or away from the body. Adduction is the movement that pulls the arms or legs inward toward the center of the body. Muscles that help perform this action are called adductors.
Adductor Function
Your upper thighs and hips have several adductor muscles that enable you to extend your thighs away from the body at the hip joint. Some of these are the adductor brevis, magnus and longus. Each works in conjunction with other muscles of the hips and thighs to perform desired outward-motion actions. The adductor pollicis muscle in the hand allows you to pull your thumb inward. The triceps brachii allow you to adduct your arm at the shoulder.
Side Lunge Stretch
Stand with your feet slightly wider than shoulder distance apart, toes pointed slightly outward at 45-degree angles to your torso. With your face, chest and hips facing forward, lunge to your right, bending your knee as you lower your body weight onto the knee and ankle of that side. Your left leg should be straight, foot planted firmly on the floor. Hold the stretch for 15 to 30 seconds and then return to your starting position, using your right foot and heel to help propel you upright. Switch sides and repeat the stretch on the other leg.
Prasarita
The prasarita is a yoga pose that stretches the adductors of the hips and thighs. You can perform the prasarita in several varieties. To perform the prasarita padottanasana, start with your feet very wide apart. Clench the muscles of your thighs and lift your arms together, shoulder distance apart over your head. Exhale and lower your arms and upper torso until your hands touch the floor in front of you. Hold this position for several seconds and then with another exhale, try to lower the top of your head toward the floor. Hold this position as long as you feel comfortable and then slowly lift yourself upright into a standing position.
Utthita Trikonasana
Known as the extended triangle pose, this yoga move stretches the adductors of the hips and thighs and shoulders. Start with your feet wide apart, hips facing forward. Start on your left side by turning your left foot 90 degrees away from the center of your body. Your right foot still faces forward. Lean to your left, grasping your left ankle with your left hand while raising your right arm upward toward the ceiling. Look at your right hand with your eyes as you're holding your right hand toward the ceiling. Your aim is to bend at your hips, not your waist, keeping the torso aligned. Hold this position for up to 1 minute. Lift yourself back to your starting position and then repeat on your other side.
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