February’s focus for our weekly stretches will be for the inner thighs.
The inner thighs are largely composed of five muscles: Pectineus, Adductor Longus, Gracillis, Adductor brevis, and Adductor magnus. These muscles are primarily responsible for adduction, such as when crossing the leg past the mid-line of the body towards the opposite side. They play a critical role in our day to day functions including standing and walking. Therefore, it is important to maintain both their flexibility and strength to help prevent injuries.
This first week is a personal favorite of mine, called the Reclined Cobbler’s stretch. This stretch is performed while lying on your back to help you focus on the stretch felt along the inner thighs.
You may need a strap or belt for this stretch. Important considerations prior to performing the Reclined Cobbler’s stretch include:
Performing the Reclined Cobbler’s Stretch:
Modification (bottom photo): for a number of people the inner thighs, glutes, and low back may not be flexible so that it will be difficult to grab the feet and also have the shoulder blades and tailbone flat to the floor. If this is happening to you, place a strap around the feet, and with your hands grabbing the strap on either side, relax back until both the shoulder blades and tailbone are flat to the floor. You do not want to be straining here as shown in the middle photo, as it is too hard on the neck, shoulders, and back. Remember the focus of this stretch is the inner thighs so the rest of the body needs to be calm and relaxed.