Adductor/Groin

This PNF stretching technique uses partner assistance to improve adductor flexibility through contract-relax methods. It's highly effective but requires proper technique and communication.

adductor magnusadductor longusgracilis

Category: stretching
Level: intermediate
Force: static

Instructions

Lie on your back with your feet raised towards the ceiling.
Have your partner hold your feet or ankles. Abduct your legs as far as you can. This will be your starting position.
Attempt to squeeze your legs together for 10 or more seconds, while your partner prevents you from doing so.
Now, relax the muscles in your legs as your partner pushes your feet apart, stretching as far as is comfortable for you. Be sure to let your partner know when the stretch is adequate to prevent overstretching or injury.

Tips

Communicate clearly with your partner about comfort level
Contract muscles isometrically for 10+ seconds
Relax completely during the passive stretch phase
Stop immediately if pain occurs

Common mistakes

Partner pushing too aggressively during stretch phase
Not fully relaxing during the passive stretch
Inadequate communication about stretch intensity

Safety

Requires clear communication with partner to prevent overstretching. Stop if you feel sharp pain. This advanced stretch should only be performed with experienced partners.

Variations

PNF Hamstring Stretch
Supine Figure Four Stretch
Cossack Stretch
Side Lunge
Partner Shoulder Stretch