How To Stretch Inner Thigh

Not only gymnasts and acrobats need muscle elasticity and joint flexibility. Increased amplitude, high quality technique, and absence of pelvic pain during basic exercises are absolutely necessary for all athletes who develop both strength and endurance. It is the tightness of the pelvic area and stiffness of the driving muscles that prevents proper development through strength exercises. Let’s look at the benefits of stretching the inner thighs and what exercises we can use to correct the situation.

The benefits of stretching for the inner surface of the thigh

1. Increasing the elasticity of muscle fibers and ligaments will lead to performing exercises with deeper and better amplitude. For example, in various squats and leg presses, amplitude plays an important role in both weight gain and weight loss. Consequently, by gradually lengthening your muscles you will significantly improve the quality of your technique.
2. Shortened and spasmed muscles do not lend themselves well to hypertrophy. So, if you’re gaining mass, with spasm on the inner surface of the thigh, the muscles of which are also stabilizers, you will not be able to fully develop the volume of your muscles. By helping your muscles to recover faster in this way and returning them to their physiologically set length – you will notice a significant acceleration of growth not only of the leg muscles, but also of the shoulder girdle, because the basic techniques performed well affect hypertrophy in the whole body.
3. Shortened muscles and reduced mobility of the hip joint support inflammation in the tissues, worsen blood circulation and nutrition of the muscles and pelvic organs, and lead to painful sensations both when performing exercises for the lower extremities and at rest. Of course, pain does not improve life, much less reduce the function of important organs, so stretching will restore tissue nutrition with oxygen and nutrients, opening the way for normal circulation, as well as taking away the constant inflammation associated with muscle spasm.

Exercises for stretching the adductor muscles

Side lunge

1. Place feet as wide as possible.
2. Bend one knee and lower yourself into a deep side lunge, keeping the heel off the floor. Keep the other leg straight.
3. Try to move the knee of the bent leg backward, opening the pelvis. You can help by pushing back the hip with your elbow, or hold your hands in front of you.
4. Concentrate on stretching the drive surface of the straight leg without bending the knee.
5. After extending, shift your body weight to the other leg and extend the opposite side in the same way.

Lateral extension in sitting

1. Sit on your buttocks and spread your legs as wide apart as possible.
2. Bend one leg and bring the heel to the pelvis. Keep your torso straight and do not twist to the sides.
3. Bend your torso forward, feeling the extension in the drive surface of the thigh, increasing gradually as you bend forward. Hold the position.
4. Then turn to the side of the straight leg and lean your belly toward your hip to increase the extension. Hold.
5. Swap legs and perform the same procedure on the other side.

Seated incline

1. Make the previous variant more difficult by bending forward deeply. Place your feet wide apart.
2. Bend your torso sideways toward one leg, pause, and repeat on the other side.
3. After preliminary preparation, bend your torso forward, leaning as low to the floor as possible, keeping your knees straight. Hold the position.

Frog

1. Sit on your heels and bring your knees as far apart as possible with your feet together.
2. Bend your torso forward, shifting your body weight to your forearms.
3. Control the load, gently open your pelvis under the weight of your body and gently pull your inner muscles.
4. After completing the exercise, straighten your arms, resting on your palms, and bring your knees together.

Recommendations

• Keep each position in your comfort zone. You don’t want to tear your tissues – you’re not in a hurry for the Rhythmic Gymnastics World Championships. Your goal is a safe, smooth extension of the fibers without injury, not a twinge.
• Hold each position for at least 30 seconds. If you feel comfortable, increase the time based on how you feel. Remember that everyone’s muscle elasticity is different, and you may need more time.
• Exercise after power training, preferably with your muscles warmed up to the maximum, so the efficiency of power exercises and stretching will increase manifold.
• Do not stretch every day. Three or four times a week is enough. Remember that after stretching it is just as important for the muscles to recover as after strength training.