The abductors are the muscles located on the outer face of the thigh and hips and are responsible for allowing the movement of separation of the legs. This area, which we usually work on when we seek to tone areas such as the legs, hips, and even the buttocks, must be properly stretched in order to avoid discomfort and overload that prevent us from continuing with our training.
You know how to do it? In this article, we explain in detail how to stretch your abductors effectively to keep your muscles toned and in perfect condition.
Table Of Content
1. The importance of stretching
2. hip stretch
3. Stretch foot abductors
4. Stretching of the area while lying down
The importance of stretching
Stretching the abductors or any other muscle that we have worked on is very important, as this habit helps us maintain healthy muscles. When we do physical activity, our body starts to release lactic acid, which produces stiffness in the muscles that can later turn into the dreaded soreness.
Stretching helps the muscle lose stiffness and become flexible again, thus reducing the chance of soreness the next day. It is also essential to prevent future muscle injuries because by stretching we eliminate muscle tension and facilitate the recovery of the area, contributing to its health.
As if that were not enough, stretching contributes to muscle development since the effort we make makes the muscles work, so if you are looking to get in shape you should not overlook this practice.
hip stretch
This exercise is perfect for stretching abductors and glutes, helping to eliminate stiffness in the area without much difficulty.
To do it you must sit on a mat, stretch one leg and bend the other, passing the bent leg over the stretched one. Then, with the help of your elbow or your arm, push the bent leg inward to feel how the muscles in the area stretch well. Hold this pose for 30 seconds, then switch poses to do the same with the other leg.
Stretch foot abductors
Another very simple way to stretch the abductors is by placing one leg firmly on the ground while raising and laterally stretching the other, supporting it on a firm surface. Try to get as close as you can to the foot of the stretched leg and hold the position for 30 seconds. It is important not to force the stretch to avoid injury.
Once you have finished with the straight leg, switch to perform the same exercise on the opposite leg.
Stretching of the area while lying down
One last abductor stretch that you can include in your routine is as follows: lying on your side on a mat in a fetal position, open your upper leg, and hold for 30 seconds, lowering back to the original position. Then switch legs to stretch the other abductor, this practice will allow you to effectively remove tension from the area.
But these are not the only stretching exercises that we propose, we also invite you to enjoy other articles that will help you keep your muscles in tone and in perfect condition, discover.