Stretching Exercises for the Adductor Magnus

Teenager sitting on the floor
A young girl stretching almost in the splits. (Image: Comstock/Stockbyte/Getty Images)

Your adductor magnus is the largest muscle in your groin. This muscle has two parts -- the hamstring and adductor parts. The two parts work together to help with hip adduction, flexion and extension. You use this muscle during any type of athletic motion that requires you to move your legs from side to side, such as ice skating, kicking a soccer ball or volleying in tennis. Stretching this muscle can help prevent and rehabilitate groin injuries.

Standing Stretch

For this stretch, you will need a sturdy, knee-high surface, such as a low chair or table. Stand facing forward, with the chair on the right side of your body. Place your right foot on the chair, toes pointing forward. Bend your right knee slightly, and slowly bend your torso forward between your legs, letting your arms hang loosely in front of you. You should feel a stretch in your inner thigh. Hold this stretch for 30 seconds, then release and repeat on the opposite leg.

Long Adductor Stretch

Sit on the floor with your legs stretched as wide apart as possible, feet flexed and toes pointing up toward the ceiling. Bend forward from your hip joint, keeping your back straight. Stretch as far forward as possible without bending your knees. Hold the stretch for 30 seconds, then slowly return to a seated position.

Frog Cobra Pose

The frog cobra pose is a yoga posture that stretches all of the adductor muscles in your leg, including the adductor magnus, according to yoga instructor Mark Giubarelli on his website Yoga Cards. Start on your hands and knees, with your knees touching. Open your knees away from each other so that your groin is open to the floor, placing the soles of your feet together. You should be making a diamond-shape with your legs. Drop your hips toward the floor, keeping your arms straight and in line with your shoulders. Look up toward the ceiling. Hold this pose for 30 seconds, then release.

Bound Angle Pose

Sit on the floor with your legs straight out in front of you. Bend your knees, bringing your heels in to your pelvis. Drop your knees open to the sides, and press the soles of your feet together. Hold your feet with both hands, and bring your heels in to your groin area as close as possible while keeping your knees down. Use your elbows on your inner thighs to help press your knees down closer to the floor. Keep your back straight and your shoulders relaxed. Hold this pose for 30 seconds, then release.

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