fitness stretching

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Standing Bent Knee Hip Adductor Stretch

Fitness Stretching

Standing Bent Knee Hip Adductor Stretch

Hip Stretches:

Method:
Stand upright with the legs more than shoulder-width apart and the left foot turned out. Lower the body (hips) to a half-squatting position, bending the right knee and sliding the left foot outward to the left to keep the left knee straight. While going down, place the hands on the top of the right knee for support and balance (or hold on to an object for balance).

Affected Body Part:
Most-stretched muscles: Left gracilis, left adductor magnus, left adductor longus, left adductor brevis, left pectineus, middle and lower part of left sartorius, left semitendinosus, left semimembranosus.
Lesser-stretched muscles: Medial side left gastrocnemius and left soleus, left flexor digitorum longus.

Keep the trunk as straight as possible. It is more comfortable to rest the left foot on the inside of the foot. To increase the stretch, bend the trunk to the right and press the right thigh down with both hands at the same time.


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Standing Lower Trunk Flexor Stretch Arched Back
Neck Extensor and Rotation Stretch
Seated Knee Ankle Shoulder and Back Stretch
Lower Trunk Flexor Stretch Back Lying Position
Elbow Extensor Anconeus Stretch
Wrist Extensor Stretch
Recumbent Hip External Rotator and Hip Extensor Stretch Crossed Leg
Shoulder Adductor Protractor and Elevator Stretch
Wrist Ulnar Deviator and Flexor Stretch
Standing Lower Trunk Lateral Flexor Stretch
Hip External Rotator Stretch
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