Adductor Stretch

Adductor Muscle Stretch :- Start Position

Relaxation position.
Pelvic Neutral.
Anchor your scapulas.
Chin gently tucked.

Adductor Muscle Stretch :- Action

Zip and hollow and breathe in.
Lift your left knee up and then your right.
Steady your knees with your hands.
(Breathing normally): Let your knees slowly relax outward and hold for 3 seconds.
After 3 seconds, slowly bring your knees together, and then repeat the 3 second stretch.
Five to ten times!

Carry on with the rest of your Pilates mat session, or alternatively, get up and walk around a little before sitting down.

Adductor muscle stretch (Scroll right>>>...)

Hip Adductor Stretch :

Start Position
RelaxPosi

Action
AddStretch

Comments

The adductor muscles tighten with long term chair sitting, and are not immune to stress related muscle tension build up. Trigger points (Info on Triggerpoints...), tightness, weakness and pain may result. This stretch is a gentle solution to this problem.

What the Hip Adductor Muscle Stretch does

Gently stretches the hip adductor muscles.
Gives the hip adductor muscles a workout over their longer range of movement.

Watch Points for Hip Adductor Muscle Stretch:-

Maintain zip and hollow.
Maintain pelvic neutral.
Maintain "back and sides breathing".
Maintain your scapular anchor and gentle chin tuck.

Reference

Shirley A Sahrmann: Diagnosis and Treatment of Movement Impairment Syndromes; Publ. Mosby 2002
The Official Body Control Pilates Manual Available from: http://www.bodycontrol.co.uk/