Half Kneeling Dynamic Adductor Mobility - Why this dynamic stretch is important and tips on how to maintain proper form.

Transcript:
"Welcome back to Kinetic U. Now we are going to address those pesky adductors. Adductor tightness can really affect exercises like squats. They do contribute to those knees caving in when you're in a deep squat and can further shut off lateral stabilizers, like the glute medius.

So what we're going to do is we're going to work on dynamically lengthening those adductors while promoting good habits through the hip. So what we're going to do is a half kneeling dynamic adductor stretch. You're going to set up with your hands right at the shoulders and your knees a little bit wider than hips. From there you're going to extend one leg out with a neutral spine, so lower back must be neutral through the whole range of motion. And then from there you're just going to rock back very slowly. You should feel a nice stretch on the inside of the extended leg. There should be no pain and sit back.

As you can see, I am basically in a squat stance right here with this leg. The hip is rotated out about 45 degrees. My right hip is mobilizing, my left hip is mobilizing, but I'm also really accentuating a good deep adductor stretch. Pause for a few seconds and then come back. As you progress, you can go a little bit wider. But if it's too much initially, you can always start with the knee directly underneath that hip. There should be no pain. It should feel good. Give it a shot and #bekinetic."

Instructor: Sean Masters of Kinetic Sports Rehab

www.kineticsportsrehab.com
www.kineticsportsrehab.com/functional-rehabilitation-seattle

свернуть