Having tight and restricted hips is an issue many adults experience in our modern world; desk jobs, hours of sitting, driving or remaining in one position keep us from experiencing full daily mobility. But what many of us don’t think about, is that much of this restriction is actually coming from the groin and inner thighs— aka the adductors. So, now the question stands: How to fix it?

Before we get to that let’s look at what the adductor muscles do.

The main function of your adductors is to pull your legs towards each other (think of adding to your body). They also play a major role in creating rotation in the hips and stability in the knees.

When the adductors become tight, they can collapse your knees inward slowly over time, creating instability. Many know this as ‘knock knees.’ But when your adductors are both strong and flexible, they can be a great source of power and stability. Read on for ways to keep your adductors mobile and fully functional.

Say goodmorning to those sleepy hip muscles with this amazing hip mobility drill from the GB Online Courses.

Simple Cues To Stretch Your Adductors

One of the most effective stretches for your adductor muscles is the pancake stretch, inspired by the GB Stretch Series. To achieve the best results from this pancake position, it is key to follow these simple cues described below.

Cue #1: Hip Positioning

The first and most important training secret for stretching your adductors is to place your hips in the correct position. From seated, straddle your legs to form a 90-degree angle in the groin area. This will allow you to rotate the top of your pelvis forward so that you are slightly arching your back. Only in this position will you be able to lengthen your hamstrings and inner thighs for a deep stretch.

Cue #2: Knees Bent Or Straight?

While bending your knees may be necessary if your inner thighs are extremely tight, the most effective way to perform this stretch is with your knees straight. This is done by flexing your quad (the muscle in the front of your thigh) tightly. You do this, then your knees are straight.

Cue #3: Don’t Forget About Those Toes

It’s rude to point fingers at people. But nobody ever said anything about the toes. Doing so will help you better activate your quads and hip flexors to pull you into a deeper stretch.

If you enjoyed this post, and have found it to be helpful in gaining mobility and getting rid of the tight spots, GymnasticBodies Middle Split Stretch Series will unlock even more adductor strength training secrets.