The adductor muscles sit on the inside of the thigh and they consist of the adductor brevis, magnus and longus. The abductors consist of the gluteus maximus, medius and minimus, and tensor fascia latae -- a small muscle on the side of the hips. Stretching these muscles will keep your hips and thighs flexible, which helps with movement patterns in daily life and sports activities.
Lateral Lunge
A lateral lunge, or lateral squat, is a dynamic stretch that targets the adductors and hamstrings. Dynamic stretches move the body through a steady range of motion. Begin with your feet in a wide stance and your toes facing forward. Either place your hands on your hips or clasp your hands in front of your body with your elbows bent and raised up parallel to the floor. Keeping your back straight, move to your right as you bend your right knee and push your butt back. Stop when you feel a good stretch on your inner left thigh, slowly rise back up and repeat on your other side. Continue to move back and froth in a controlled motion. While doing this stretch, do not let the knee of your bending leg go past your toes.
Butterfly Stretch
A butterfly stretch is a static stretch that targets the adductors. Static stretches are held for an extended period of time. Sit on the floor with your feet placed sole to sole and knees bent. Keeping your back straight, wrap your hands around your feet and pull them in toward your body as you bend forward at the waist. Once you feel a good stretch in your inner thighs, hold for 20 to 30 seconds.
Seated Forward Bend
The wide-angled seated forward bend is a yoga pose that targets the adductors. Begin in a seated position on the floor with your legs spaced wide apart in a "V" shape. Keeping your back as straight as possible, bend forward at the waist and reach for your feet. If you are flexible enough, wrap your hands around your feet. Otherwise, just grab onto your legs as far down as possible. Hold for 20 to 30 seconds and slowly release.
Lying Crossover
The lying crossover stretch is performed from a face-up position on the floor and targets the abductors. Start with your legs extended out straight and arms out to your sides. Carefully raise your right leg, cross it over your body and place the inside of your foot flat on the floor. Your body should be in a "T" shape at this point. Hold for 20 to 30 seconds, slowly release and switch sides.
Pigeon Pose
The pigeon pose stretches the glutes and hip flexors from a partial kneeling position. Stand with your feet together and take a step forward with your right foot. Slowly lower your body down to the floor by bending both knees. As your back knee touches down, flatten the top of your left foot on the floor. Then place the outside of your right shin and thigh on the floor. Keeping your back straight, lean forward as far as possible and hold for 20 to 30 seconds. Slowly release and switch sides.
