What are the best exercises for groin/adductor mobility?

Discussion in 'UK Cheerleading Training' started by sk8termatt, Oct 10, 2017.

  1. sk8termatt

    sk8termatt New Member

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    I have very short and weak adductors, a lot of exercises I found involved squeezing a ball between your knees or static stretching. What is a good strengthening exercise that I can do to work my adductors through end range of motion?
     
  2. Pied_Piper_of_MTG

    Pied_Piper_of_MTG New Member

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    There's the good ole' "good girl, bad girl" machine at the gym, I'm not sure how you'd provide resistance to that area with just body weight - maybe something with bands?
     
  3. ma2is

    ma2is New Member

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    Lay on your back, butt into the wall. Legs up in the air against the wall (hamstrings) and open the legs out (they’ll form a Y) and you can stretch the adductors and gracilis muscle.
     
  4. thefrc

    thefrc New Member

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    Cossack squats. Skaters. Crab walks with bands around the knees. Karaokes are shockingly good unwieghted. The ab/aducctor machines can be ignored.
     
  5. LGPlatinum

    LGPlatinum New Member

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    I'd say horse stance. Progressing in it dynamically and isometrically aswell.

    But you could just increase ROM temporarely using relaxed or CRPNF stretching, and then reinforce it using antagonist contractions. You could either use CRACPNF, or do "reverse adductor flies" with a resistance band. Those are just my 2 cents. Don't listen to too many advice. Take one that seems solid, and follow it :)
     
  6. sabetts

    sabetts New Member

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    Thomas Kurz, the sort of grand-daddy of flexibility training, prescribes these exercises:

    * Horse stance. So pick a foot distance where you can squat down to thighs-parallel and then hold it for time. Once you can hold that for 2+ minutes you can add isometric contractions--pinching the legs together. You can see some pictures of his horse stance [here](http://www.fightingarts.com/reading/article.php?id=13).

    * Wide squats with weight. Pretty much the dynamic version of the horse stance. Same idea but you hold on to a weight and go up and down.

    * adductor flies. lie on your back with legs sticking straight up. open and close your legs. When you can do 100 of 'em add some weight. Kurz recommends progressing the weight but keeping the reps around 30. Note for safety you must not arch the lower back. That this required pretty strong hip flexors.

    * adductor pull-downs. When flies become too heavy to do safely, use a cable machine one leg at a time (obviously).

    * side lunges/cossack squats.
     

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