Stretches for Adductor Muscles

Stretches for Adductor Muscles
Stretches for Adductor Muscles (Image: undrey/iStock/GettyImages)

Tight leg muscles can lead to stiffness and even increase your risk of injury. The adductor muscles along your inner thighs can become tight if you sit a lot -- particularly if you cross your legs.

Stretches can improve flexibility of the adductors. Remember not to stretch to the point of pain to avoid damaging your muscles. Hold each stretch for 20 to 30 seconds and repeat three times on each leg.

Fit woman doing the butterfly stretch in exercise room
A woman is doing a butterfly stretch. (Image: 4774344sean/iStock/Getty Images)

Butterfly Stretch

The butterfly stretch targets both legs at the same time. You can easily increase the intensity of this stretch by leaning farther forward.

HOW TO DO IT: Sit on a firm surface. Bend your knees and bring the soles of your feet together in the shape of butterfly wings. Pull your heels in as close as you comfortably can. Slowly lean forward at your hips until you feel a stretch along your inner thighs.

Top view of female yogi doing advanced kurmasana tortoise pose on mat indoors while practicing yoga
Yoga poses help stretch the adductor muscles. (Image: undrey/iStock/GettyImages)

Seated 'V' Stretch

The seated 'V' stretch also targets the adductor muscles in both legs at the same time. If you have tightness in your hamstrings on the back of your thighs, you might need to bend your knees slightly during this stretch.

HOW TO DO IT: Sit on a firm surface with your legs straight out in front of you. Slowly spread your legs apart as far as you comfortably can. Keep your toes pointed up toward the ceiling. Place your hands on the ground in front of you and walk your fingers forward, bending at your hips, until you feel a pull along your inner thighs.

Female trainer making side lunges and smiling
Adductor muscles can be stretched in standing. (Image: Catalin205/iStock/GettyImages)

Side-Lunge Stretch

Your adductors can be stretched in a position similar to a side-lunge.

HOW TO DO IT: Stand with your feet hip-width apart with your toes pointed forward. Step your right leg out to the side approximately 12 to 18 inches. Shift your body weight over your left leg and slowly bend your left knee until you feel a stretch along your right inner thigh. Vary this stretch by turning your toes slightly outward on the leg you're stretching.

man hand tie shoe
Use a stool or stairstep for the propped-leg stretch if you don't have a chair handy. (Image: dobok/iStock/GettyImages)

Chair Stretch

Stretch your adductors by propping your leg up on a chair without wheels, or other similar-height object. Stand near a wall or other sturdy surface if you need help keeping your balance.

HOW TO DO IT: Stand with the chair approximately two feet away from your side. Prop your leg up on the chair with your knee straight and toes pointed toward the ceiling. Slide your heel on the chair surface until you feel a stretch in your inner thigh. Intensify this stretch by leaning forward at your hips.

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