What are the adductor muscle exercises?

In daily life, people will suffer from various muscle strains, such as adductor muscle strain. Muscle strain can seriously affect a person's ability to move, and the patient may have to rest in bed for a long time. During the recovery process, the patient must not be lazy, but must actively do muscle exercises under the guidance of a doctor. This can avoid problems such as muscle adhesion. The following introduces the method of adductor muscle exercise.

How to exercise the adductor muscles:

The main purpose of stretching muscles in various parts of the body is to relax the body and relieve muscle fatigue. Muscle stretching is not limited to stretching muscles after fitness exercises, but can also be done in daily life. Some people compare stretching the muscles in various parts of the body to massaging various parts of the body.

How to stretch the muscles of various parts of the body

However, to achieve muscle stretching that relaxes the body and relieves muscle fatigue, there are certain requirements. The specific requirements are as follows:

1. Perform a simple warm-up before muscle stretching, such as jogging on the spot and stretching for 3 to 5 minutes.

2. Static stretching is generally used. The so-called static stretching is to maintain a posture and remain motionless.

3. The stretching movements of the muscles in each part need to be maintained for more than 15 seconds.

4. Stretch the muscles with enough strength to cause a slight soreness in the stretched area.

Only by doing the above four points can you fully enjoy the relaxation that stretching the muscles brings to various parts of the body.

Let's take a look at the action diagrams and text explanations of stretching muscles in various parts of the body:

1. Thigh front stretch

The stretcher holds a fixed object with one hand to keep the body balanced, and holds the instep of the same side with the other hand, and slowly and forcefully stretches it towards the buttocks. Hold for 15 seconds, and then switch to the other side.

2. Calf stretch

The person stretching holds onto a fixed object with both hands to keep the body leaning forward, stands with feet forward and backward, keeps the front knee bent and the back foot straight. Then slowly move your center forward, keeping your back foot straight and stretching your calf muscles, and then switch to the other side.

3. Groin stretch

The stretcher keeps one leg kneeling on the ground in a lunge position, stands upright, places both hands on the bent knees, then keeps the knee of the kneeling leg still, moves the body's center of gravity forward and stretches the groin, then switches to the other side and stretches.

4. Stretch the back of the thigh

The person stretching lies on his back on the ground or yoga mat, keeps one knee bent, lifts and straightens the other leg, grabs the calf with both hands, and slowly pulls to one side of the body with both hands to stretch the muscles on the back of the thigh, and then switches to the other side.

5. Thigh adductor stretch

The stretcher sits on a mat, keeps the feet bent and open until the soles of the feet are facing each other, places the hands on the insteps or knees, and slowly presses down to stretch the thigh adductor muscles.

6. Abductor stretch

The stretcher sits on a mat, keeps one leg straight and the other leg bent, then slowly turns the body to one side until both hands are placed on one side of the body, and holds for 15 seconds to stretch the leg abductor muscles, then switches to the other side.