Chapter 1: Understanding the Importance of Adductors

Have you been overlooking a vital muscle group in your fitness routine?

The adductors, commonly referred to as the groin muscles, are situated along the inner thigh. Despite often being ignored, they are crucial for internal rotation and maintaining leg stability during activities like running and jumping. Whether you're changing direction or decelerating, these muscles are hard at work, ensuring your hips can support your movements effectively.

Spending just a few minutes each week focusing on this area can significantly enhance your performance and prevent injuries. I suggest three essential exercises to incorporate into your routine. These movements require minimal equipment and can be performed almost anywhere. Not only will they safeguard your hips from injuries, but they will also enhance your flexibility and mobility. Interested in learning more? Keep reading!

Beat Back & Hip Pain by Unlocking the Adductors

Before we dive into the exercises, a quick note: these movements come with inherent risks. If you've experienced hip injuries in the past or are unfamiliar with this type of training, proceed with caution. If you're uncertain about your readiness for these exercises, consult a healthcare professional for guidance.

If you’re ready to begin, here are three exercises to help release tension in your groin and regain control over your hip movements. Aim to practice these 3-4 times a week for optimal results. Since these are mobility exercises, doing them daily can be beneficial if your schedule allows. Focus on controlled movements and proper form, and consider doing these first thing in the morning to prepare your body for the day ahead. Let's jump in!

Warm-Up: Butterfly Mobilization

Application: 10–15 reps

Cues: Begin in the position shown above. If it's challenging, try sitting on a block for support. Gradually bend forward, holding your feet, and go as deep as you comfortably can, pausing for 3-4 seconds. To complete the rep, extend your back and reset before the next repetition. As you warm up, you may find yourself able to go deeper with each rep, so always aim to enhance your range of motion!

1) Glute Bridge with Adduction

Application: 2 x 10–15 reps

Cues: Lie on your back with a towel or pillow between your knees. Exhale and lift your hips to create a bridge, ensuring that the towel stays in place by engaging your adductors. Hold at the top for 2-3 seconds before slowly lowering back to the ground. Keep your core engaged and remember to breathe!

2) Side-lying Leg Raises

Application: 10–15 reps per side

Cues: Lie on your side with the bottom leg slightly forward. Perform a straight-leg raise with the bottom leg, aiming to lift it 1-2 feet off the ground. Focus on your pain-free range of motion; there's no need to push beyond your limits. Complete 10–15 reps before switching sides.

3) Slider Lunges

Application: 8–10 reps per side

Cues: Start in a neutral standing position with a slider or towel under the leg you're moving. Slowly hinge your hips back while sliding your leg out to the side. Once you reach a comfortable yet challenging position, draw your leg back in while applying light pressure to the floor. This advanced exercise can be scaled by starting with a smaller range of motion.

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In Conclusion

If you're weary of enduring back and hip pain, it's time to take action and strengthen your adductors. This often-overlooked muscle group is essential for keeping your lower body in alignment, so it deserves your attention. With just 5 minutes of dedicated practice, you can improve the mobility and functionality of these muscles to support your active lifestyle. Are you prepared to invest a little effort for significant rewards? You won’t regret it!

You've got this.

-David Liira Kin

In this video, discover if a tight psoas muscle is contributing to your low back or hip pain, along with stretches and exercises for your hip flexors.

Watch this video to learn six essential movements everyone should master for pain-free hips.