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Sitting, cycling and running are all activities that can lead to tight adductors. These muscles work to rotate the leg inward, which is an important part of keeping your balance. Adductors also come into play when you need to change direction or stop suddenly without falling on one side of your body. When these muscles are neglected in a workout routine, they can become sore and tight-leading to pain during certain activities! This article will provide some information about isometrics for the adductors-what they do, what kind of exercise works best and how often you should be doing them!
What are isometrics?
Isometric exercises for the adductors work to strengthen and stretch these muscles. Because isometrics don’t require movement, they can be used as a great way to warm up before exercising or even in between sets of other workouts! These static holds also help maintain flexibility within your legs which will keep you balanced and stable during any activity.
How do you perform an exercise hold correctly?
You have to focus on pulling your legs together, not pushing them apart. It’s important for the muscles of the inner thigh and groin area to contract while you hold this stretch!
Which adductor muscle group should you focus on to stay balanced and stable during your workout?
The adductors work in multiple ways when it comes to balance and stability. The adductors longus, brevis, magnus, pectineus and gracilis are all important for rotating your leg inward.
These exercises can be performed at the beginning of a workout as an activation warmup or in between sets if you need extra time to recover before continuing with your workout.
When can these exercises be performed in a training session, what kind of setup should they have, etc.?
Start with your legs about hip-width apart and place one hand on top of the other right above each knee to help guide you through this isometric stretch! Contracting these muscles by pulling your knees in toward each center is most important for balance during exercise. You can also practice activating these adductor muscles while standing or by performing squats.
These static exercises should be performed for 30 seconds at a time and repeated three to four times. If you’re having trouble holding the stretch, try placing your feet further apart or elevating them on a bench! As these muscles become stronger, gradually increase hold times up to 60 seconds for each set. You can also add in a dynamic adductor exercise after performing the static hold.
If you’re looking for a way to keep your legs flexible and strong, isometrics for the adductors may be a great solution. These exercises can also help maintain balance during any activity by activating these muscles! If you want some more information on how often to perform these exercises or what they should look like, please leave a comment below or tap the number button above and start your workout with a certified personal trainer.