When the inner thigh muscles, or adductors, contract, they bring the legs across the midline of the body. Individuals who ride horses or motorbikes rely on their adductors to stabilize them. If you cross your legs when you sit, the action of crossing the top leg over the bottom works your adductors. Tightness in the adductors can lead to problems, including lack of knee stability, hamstring injury and pelvic imbalances. Stretches can help alleviate this tightness.
Seated Stretch
Stretch your legs out in front of you as you sit on the floor. Open your legs out to the side as far as comfortably possible. Elongate your back and activate your abdominal muscles. Lean forward slightly and place both hands on the floor in front of you. Keeping your back long, walk your hands forward so that your chest moves toward the floor. You will feel a stretch in your inner thighs. Hold the stretch for at least 15 to 30 seconds. As you perform this stretch, keep your kneecaps pointed toward the ceiling — don’t let them fall forward toward the floor.
Standing Stretch
Stand with your legs wide apart. The wider the space between your legs, the deeper the stretch will be. Rotate your right thigh so that your right foot points to the right. Bend your left knee and, keeping your right leg straight, slide your right leg to the right. Support yourself by placing your hands on your left knee. You will feel a stretch in the right inner thigh. Hold the stretch for at least 15 seconds and then repeat on the other side.
Lying Stretch — One Leg at a Time
Lie on your back and bend your left knee to place your left foot on the ground. Wrap a resistance band around your right foot. Support your leg by holding tension in the band, and lower your right leg down to the right. Engage your abdominal muscles to stabilize your pelvis. Do not let your left hip lift off the floor. Hold the stretch for at least 15 seconds. Repeat with the left leg.
Lying Stretch — Both Legs
Lie on your back. Bend your knees to place both feet on the floor. Open your knees, letting them fall to the sides. Keep your feet together. Engage your lower abdominal muscles to stabilize your lower back. Do not arch your lower back to intensify the stretch. If you do not feel a stretch with the back placed correctly, straighten your legs to intensify the stretch.
References
- “The SuperStress Solution”; Roberta Lee; 2010
- “The Easy Stretching Workbook”; Karen Smith; 2004
- “Instant Relieve: Tell Me Where It Hurts and I’ll Tell You What to Do”; Peggy W. Brill, et al.; 2007
- “Stretching Anatomy”; Arnold G. Nelson, et al.; 2006
- “The Clinical Orthopedic Assessment Guide”; Janice Kaye Loudon, et al.; 2008
