Stretches for Abductor Muscles

Stretching your muscles can do wonders for your flexibility. When you perform the abduction stretch, which is basically an outer thigh stretch, it can help reduce the chance of injuries to this area when exercising. It can also reduce soreness in the area after performing strenuous amounts of exercise. You can benefit from doing abductor muscle stretches prior to activities such as cycling, hiking, ice hockey, skating, karate, football, soccer or race walking.

  1. Standing Abductor Stretch

    • To perform the standing abductor stretch, stand up and cross one foot in front of the other foot. Lean your body toward the foot that is in the back. Hold on to something if you are having balancing problems. This can help you focus on doing the actual stretch rather than focusing on your balance and falling. Hold the stretch for 20 seconds and repeat on the opposite leg.

    Sitting Abductor Stretch

    • Begin by sitting with your legs stretched straight out in front of you and your arms straight behind you, propping you up. Bend your left leg over your right leg so that your left foot is on the outside and meets your right knee. Place your right arm over your upright knee using your left arm for support until you feel some stretching. Hold this position for 15 seconds and repeat with the opposite leg

    Pilates Abductor Stretch

    • Lie down on your back with your shoulder blades touching the floor or mat. Tuck your chin in and take a very deep breath. Raise one knee toward the chest and then raise the other one. Exhale and stretch both of your legs back out. Hold position for three seconds. Repeat this exercise three to five times. Make sure that your shoulder blades, back and your pelvis are always touching the floor while doing this stretch.

    Lying-Cross Stretch

    • Lie on a floor or mat and cross one of your legs over the other leg. Make sure that both legs are completely straight and spread your arms to your side so they are completely straight out. Your hips and back need to rotate with the movement of your leg. If you find it difficult to keep your crossed leg completely straight, you can bend it and use your hand for extra support by gripping underneath your knee. Repeat the stretch on opposite the side.