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

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    • 03/20/2015 at 5:05 pm #71300
      AvatarJoshua Mercado
      Participant

      Not sure why but when i search for videos on adductor stretches nothing comes back – is there something else i should search for? I have very high adductors which are rotating my hips at the near bottom of my squat (so i am told anyway) so that its putting my back into flexion and potential injury.

      Can anyone here point me in the right direction please. Thanks a bunch!
      Angus 
    • 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/
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