Monday, April 22, 2013

Stretch of the week (aka: Tight muscles, be gone!) Adductors AND Hamstrings

Two stretches for the price of one! (And they’re already free, so you’re getting a heck of a deal.) By making a slight adjustment to your posture, you’ll either be stretching your Adductors or your Hamstring muscles. So little effort needed to double your's almost a crime not to take care of both groups, right? 

Your Adductor muscle group is located on the inside of your thigh. Many people don’t notice that their adductors are tight until they’re sitting with one leg crossed, resting their ankle over their knee, and they can’t relax the crossed leg! Likewise, if you sit crossed-legged on the floor, tight adductors will keep your knees pointed straight towards the ceiling.

Your hamstring muscle group can be found at the back of your thighs. Tight hamstrings are often a hidden cause of back pain. When they’re too tense, they can shift the angle of your pelvis and knock your whole posture out of alignment! So, let's get to stretching:

Picture via
Stand with feet wide apart, toes facing forward. Bend your right knee and straighten your left leg. Depending on how flexible you are (or how adventurous you feel!) keep shifting your weight toward the right. Try not to let your right knee move over your right ankle. If you point your toes forward, you will feel the stretch on the inside of the left thigh. If you point your toes toward the ceiling, you will feel the stretch on the back of the left thigh. Repeat on the other side to stretch the left thigh.

You should feel a nice, easy stretch...remember, these aren't supposed to be painful. Hold this pose for just 10-15 seconds on each side, and you’ll be amazed at how good it feels to stretch muscles you never knew you had!

If you have any concerns about whether this stretch is safe for you, or if muscle tightness is starting to get in the way of your daily activities and happiness, pop by your Chiropractor to see how they can help get you back on track.

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