Want Flexible Adductors? – EasyFlexibility
Menu

Want Flexible Adductors?

Posted by EasyFlexibility Team on

Of course you do. These guys are involved in almost everything. No Split can be performed without them. Very Few skills don't require adductors flexibility.

We have a very special technique for you, to help you stretch those bad boys faster.

To understand this technique you need to know the adductors

There are 4 of them. Well, 5. Depending on how you think about it. Here they are:

  • Adductor Brevis
  • Adductor Magnus
  • Adductor Longus
  • Adductor Gracilis

And if you want to get technical, Pectineus. It's a hip flexor technically, but does a very similar job to the adductors, so it's often included in the group.

These guys do many things, besides just pulling the thigh to the mid-line (adduct), thus they are involved in many movements (and can prevent many flexibility requiring skills).

But here's the kicker

Some of them are usually pretty well stretched, but some are rather tight. To separate the tight from the loose and focus just on the binding ones, we need the science of kinesiology and of course the Zaichik Stretching Techniques.

You see all the kicks, leg lifts, squats, lunges, turnouts and various other common movement flex the hip and leave the fibers that extend the hip pretty flexible.

However the fibers that flex the hip and thus are stretched in extended hip get tighter and tighter. Once we want to do a skill that requires their flexibility, issues begin.


Today you will see a system called ~Integrity~. It focuses on these "flexor adductors" in question. Also called the "upper adductors".

This system takes advantage of the fact that these guys flex the hip, so extending the hip creates the leverage for them. Since the extensor fibers are longer, having created space in the shorter upper adductors, the abduction (stretching of the adductor) takes places well, as the following target.

  • With glute and abdominal contraction driving the leverage,
  • and body weight driving the target deeper.
This is an excellent technique to quickly focus on the problem area and develop flexibility.

Note: Due to flexed knee Gracilis is not really targeted in this technique..

Click on the Picture below to learn more about our Adductors Strength & Flexibility Program!

 

 

 

© ElasticSteel Corp., EasyFlexibility, Paul Zaichik, et. El., 2022. No part of the materials available through ElasticSteel.com, EasyFlexiiblity.com, site may be copied, photocopied, reproduced, translated or reduced to any electronic medium or machine-readable form, in whole or in part, without prior written consent of Paul Zaichik EasyFlexibility.com, Elasticsteel.com.. Any other reproduction in any form without the permission of Paul Zaichik EasyFlexibility.com, Elasticsteel.com is prohibited. All materials contained on this site are protected by United States copyright law and may not be reproduced, distributed, transmitted, displayed, published or broadcast without the prior written permission of Paul Zaichik, EasyFlexibility.com, Elasticsteel.com.

 

You might also like...

So Flipping Close!
So Flipping Close!
Are your gymnasts frustratingly close to achieving their back handspring, but you can’t seem to find the missing link...
Read More
Still Confused on the Kip?
Still Confused on the Kip?
Ok, so you tried the seated pike fold exercise… did it work? Are your gymnasts there yet? If you are not screaming ‘Y...
Read More
Don’t Be Fooled By the Flexors!
Don’t Be Fooled By the Flexors!
Did you try it? Did the sitting pike fold work for your gymnasts and their kip? Read last week's article here if you ...
Read More
Antagonist Short Length Conditioning
Antagonist Short Length Conditioning
ASLC is a concept under the umbrella of strength exercises in EasyFlexibility system. Extended Length Conditioning an...
Read More
Flexibility: Keeping What You Earned
Flexibility: Keeping What You Earned
A large part of EasyFlexibility is keeping what you earned. Nothing is more frustrating than to go through a warm up ...
Read More
Front Split: Why NOT to Stretch Quadriceps Rectus Femoris
Front Split: Why NOT to Stretch Quadriceps Rectus Femoris
Am I doing, something that I should not be doing? This question does come up often. And today I will talk about one o...
Read More

Share this post



← Older Post Newer Post →