Standing Knee Flexor and Hip Adductor Stretch
Knee and Thigh Stretches:
Stand with the right side of the body near a table, bench, or object at the approximate height of the hips. While balancing the weight on the left leg, raise the right leg and position it on the table, bench, or object. Keeping the knees straight, bend the trunk over between the knees as far as possible. As you bend the trunk, reach between the knees and place the hands behind the thighs.
Affected Body Part:Most-stretched muscles
: Gluteus maximus, semitendinosus, semimembranosus, gracilis, adductor magnus, adductor brevis, adductor longus, sartorius, erector spinae, latissimus dorsi. Lesser-stretched muscles:
Posterior deltoids, triceps brachii, lower trapezius, teres minor, teres major, infraspinatus.
Keep the knees straight, bend the trunk forward from the hip joint, and keep the trunk as a straight unit (no back curve). By increasing the height of the table, bench, or other object 1 to 2 feet (30 to 61 cm) above the hips, you will have additional benefits to the noted muscle groups.