< strong>Relax your inner thighs (hip adductors)
Many people have tight hip adductors, and this tightness may prevent you from achieving good posture during sports and training. the main limiting factors. Tight hip adductors can easily lead to limited hip abduction range of motion
This will put you at risk of chronic or acute groin strain, as well as X-leg or knee valgus posture, leading to knee There is a risk of injury to the medial joint ligaments!
Benefits of stretching: Improve muscle stretch and elasticity; increase joint range of motion (hip abduction); relax tense muscles after exercise; avoid exercise to the greatest extent Injury
Next, I will introduce you to some classic hip adductor stretching exercises!
Note that it is normal to feel a little sore or tight when stretching, but because everyone’s joint mobility is different, don’t force yourself. If you feel uncomfortable, please stop immediately. !
Action 1: Kneeling and hip flexion
As shown in the picture:
Put your hands on the ground and kneel on your knees Ground, open your groin as much as possible, and then move your hips back and forth! Shift your center to your hip joint and feel the stretch in your adductors! Slowly open your hip joints!
Action 2:
The actions are as follows:
Kneel with one leg, open one leg to the side, then slide to the side, then bend the hip and sit back!
Pay attention to shifting the center to the hip joint and feel the stretch of the adductors! Slowly open your hip joints!
Action 3: Use barbell plates to add resistance
As shown in the picture: Lie on your back on the floor, open your legs, and abduct your hip joints. Then add resistance barbell plates to your legs and use the resistance of the barbell plates to help you open your hip joints and stretch your hip adductors!
