How to Stretch Adductors… Without “Stretching”!

Do This Instead of Static Stretching for Tight Adductors

By Coach E

tight adductors do this instead of static stretches

Today, you’re going to learn how to stretch adductors… without stretching!

If you feel that your adductors (aka groin or inner thigh muscles) are tight, tense or otherwise limiting or uncomfortable, then the natural response is to stretch them.

You might throw your leg out to the side and rest it on a chair to get that strrrretching feeling, or maybe you’ll drop down into the frog position on the floor.

While static stretching like this will temporarily lengthen the adductors, they do not give your neuromuscular system what it needs to maintain lengthened adductors long-term.

hip adductor images

The adductors are hip muscles that aren’t often asked to work at their lengthened range because when you kick your leg out to the side, gravity helps to bring it back to neutral. Follow these recommendations if you have a strained groin that’s limiting your movement to help you heal faster.

They then get weak from not having to work, but because they greatly contribute to 1-leg hip stability your brain tightens them up, which provides the stability you need at the expense of mobility you’re not using.

Then when you try exercises like the Cossack or Deep Squats, or you hit the dojo to throw some kicks, your adductors limit your mobility.

If this is your current fate then fear not because today, I’m sharing a Level 1 ERE sequence with you that will improve horizontal hip abduction, which is distinct from pure hip abduction as shown in the images below:

horizontal hip abduction vs hip abduction

The key points to executing this technique properly are:

  • Maintain alignment of the spine
  • Minimize hip shift away from working side
  • Keep elbows locked
  • Move the knee straight out to the side, not back

how to stretch tight adductors instructions card

Got it?

Then let’s go!

4-Point Hip Horizontal Abduction Level 1 ERE

Perform this technique 2-3 times/week. Start with 2 cycles per side and work up to 4-5 cycles per side.

One thing to note is that if it’s not hard, you’re either:

a) Missing something, in which case you should check the technique pointers above

b) Or you’re not activating the muscles at a high enough intensity, in which case ramp it up

Go for it!

About the Author

Eric Wong (aka Coach E) is the founder of Precision Movement and has a degree in Kinesiology from the University of Waterloo. He's been a coach since 2005 and spent his early career training combat athletes including multiple UFC fighters and professional boxers. He now dedicates himself to helping active people eliminate pain and improve mobility. He lives in Toronto (Go Leafs Go!) with his wife and two kids and drinks black coffee at work and IPAs at play. Click here to learn more about Eric.