Your adductors are the muscles in the groin area of your legs that are tight in most people. Groin pulls are a common injury that can result from a tight muscle and insufficient preparation for activity.
Two stretches that will improve the length in your adductors and prepare the tissue for exercise are the kneeling adductor mobilization and the lateral lunge. To make a dynamic stretching routine pick (1) ankle mobility stretch, (1) hamstring stretch, and (1) adductor stretch.
Kneeling Adductor Mobilitization – perform 12 times each side
You will feel this stretch in the groin area of the straightened leg. For a deep stretch, rock back as far as possible.
Lateral Lunge – perform 8 times each side
Keep your toes pointed straight and push your butt back as far as possible in this stretch. Hold the down position for 2 seconds and then switch to the other side.
-Chris
Chris works at the Boston Sports Club in Westborough, MA as a personal trainer where he helps clients with goals ranging from weight loss to athletic performance. He graduated from the University of Massachusetts-Amherst in May 2010 with a BS in Kinesiology. Chris is a Certified Strength & Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). In the fall of 2010, he completed his internship in the Rehabilitative Services department at the Fallon Clinic in Worcester, MA. During his senior year, Chris worked as a Manager and Personal Trainer at the University of Massachusetts-Amherst Residential Wellness Centers.
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