Daily Mobility Exercises by Dr. Kelly Starrett › Forums › Lifting › Tight adductors › Re: Tight adductors

03/21/2015 at 7:00 pm #75867
AvatarNathan Richer
Participant

hmm when i search ‘adductor’ there are some that come back. ‘Groin’ also shows some although some of the best ones are in recent MWOD PRO dailyrx videos. do you have a PRO account?

if you want to mob high adductors, my favorites are:
1. get a 16kg/35lb kettlebell and then put your high adductor onto the handle. you will want to angle the handle perpendicular to the leg laying on it. then slowly move it back and forth on the handle. Tighten and then relax into the handle, sinking as low as you can and putting more weight on it. then move it back and forth again. repeat.
2. i love the supernova (big) for the high adductor as well, and also for the rest of the adductor set: gracilis, inner thigh. Just lay on it, and roll your leg back and forth on it. find a tight spot – contract hold then relax into the ball and then keep rolling.
if your are going into back flexion at the bottom, there could be many reasons one of which is tight adductors. here is my entire list of squat related non-PRO videos which cover most of what you’d want to try:
Ankle Mobilization
http://www.mobilitywod.com/2012/02/case-study-tight-ankles-bad-squatting/
http://www.mobilitywod.com/2013/03/ankle-positional-fault-fix-jill-miller-style/

http://www.mobilitywod.com/2010/09/episode-25-heel-cords-of-a-cheetah-achilles-well-being/
http://www.mobilitywod.com/2013/09/pro-episode-44-the-last-25-of-your-ankle-restriction-snatches-and-pistols-here-we-come/
http://www.mobilitywod.com/2013/03/free-your-heel-free-your-mind/
Hip Openers
Hip Mobilty For Improved Squatting Tomorrow | Feat. Kelly Starrett | Ep. 97 | MobilityWOD

Couch Stretch

Recover Your Anterior | Feat. Kelly Starrett | Ep. 235 | MobilityWOD 

Front of the hip; lower leg | Feat. Kelly Starrett | Ep. 29 | MobilityWOD 

https://www.youtube.com/watch?v=SaeAvGh6gkg

http://www.mobilitywod.com/2011/03/episode-202-high-hip-extensionworse-than-waterboarding/
Set Femur Head back of Socket
Hip Impingement: AIS | Feat. Kelly Starrett | Ep. 161 | MobilityWOD 
On the Spot MobRx for Tight Hips | Feat. Kelly Starrett | Ep. 269 | MobilityWOD
Posterior Tibalis, Peroneals
http://www.mobilitywod.com/2011/07/episode-279-mob-those-lower-leg-bits/
adductors/inner thigh muscles:
http://www.mobilitywod.com/2011/05/episode-241-sumo-and-medial-chain-business/