Atlanta Personal Trainer Donell Williams: Adductor and Glute Stretch

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Atlanta Personal Trainer Donell Williams demonstrates his adductor and glute stretch. With this stretch we are using a technique called “Reciprocal Inhibition” . In other words we are pushing against the inside of the knee and simultaneously pushing back against the elbow (with our knee), causing our adductors to relax.

ATLANTA PERSONAL TRAINER DONELL WILLIAMS: ADDUCTOR AND GLUTE STRETCH.

WHY STRETCH THE ADDUCTORS AND GLUTES? When we think about stability at the Hip in a single leg stance most of us think immediately about Glute Medius. This important muscle provides stability in the frontal plane, by creating a strong abduction moment at the Hip joint. This action plays a large part in keeping the knee aligned properly as it loads, and maintaining pelvic neutral in the frontal plane. In short, it helps to keep your knee away from the midline and the pelvis level.

Atlanta Personal Trainer Donell Williams: Adductor and Glute Stretch.

Without turning this into an anatomy lesson and differentiating the various Adductor muscles, and their individual roles; let’s just say that the Adductors as a group act to pull the knee in towards the midline in the frontal plane. Together the Adductors act as an antagonist to the frontal plane function of Glute Medius.

Atlanta Personal Trainer Donell Williams: Adductor and Glute Stretch.

To put it simply, the adductors hold the knee in, while Glute Medius pulls the knee out. Our goal is to create a balanced environment between these two opposing muscle groups. Through reciprocal inhibition, in the same way that tightness in Rectus Femoris can inhibit Glute Max function, excessive tightness in the adductors can inhibit glute medius function.

Atlanta Personal Trainer Donell Williams: Adductor and Glute Stretch.

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