It’S MONDAY. Which means you’ve probably been veggin’ out all weekend and need to mobilize…
Hip mobility is super important, as it opens up the potential of your body’s powerhouse: the lower body. When thinking about the musculature of the hips, you probably automatically jump right to the hip flexor complex, but let’s not forget about the often overlooked adductors.
As you can see form the picture, the adductor musculature is pretty dense.
It’s also a commonly short/tight area in most people and when I have clients do static or dynamic adductor stretches for the first time, they’re usually quite shocked at how tight it is in there.
The adductors play a part in both extension and flexion of the hip and their overall quality can make a big difference in your squat. Another good reason to keep your adductors in check is because when those bad boys get real tight, it does not make for a good time. (I can speak from experience, having A.R.T. done on my adductors and sweating profusely from the pain).
So let’s get to it. This is my favorite adductor mobilization that I include in my warm ups and mobility work.
The split stance kneeling adductor mobilzation lengthens the adductors and works to improve external rotation of the hip.
Key points: Keep a neutral spine throughout the stretch and stop the movement just before your lower back begins to round (if so). Keep your chin tucked and shift your weight backwards.
Your back should not look like this (keep an eye on my lower back):
1-2 sets of 8 per side usually does the trick.