Abductors They are the muscles located on the outer face of the thigh and the hips and are responsible for allowing the movement of the legs to separate. This area, which we usually work on when we seek to tone areas such as the legs, hips and even the buttocks, must be adequately stretched in order to avoid discomfort and overload that prevent us from continuing with our training.
You know how to do it? In this OneHowTo article we explain in detail how to stretch abductors effectively to keep your muscles in tune and in perfect condition.
The importance of stretching
Stretch the abductors or any other muscle that we have worked is very important, because this habit helps us to maintain healthy muscles. When we do physical activity, our body initiates the release of lactic acid, this produces stiffness in the muscles that, later, can become the dreaded soreness.
Stretching helps the muscle lose stiffness and become flexible again, thus reducing the possibility of discomfort the next day. It is also essential for prevent future muscle injuries, because by stretching we eliminate muscle tension and facilitate the recovery of the area, contributing to its health.
As if that were not enough, stretching contributes to muscle development since the effort we make makes the muscles work, so if you want to get in tune you should not ignore this practice.
Hip stretch
This exercise is perfect for stretch abductors and glutes, helping to eliminate the stiffness of the area without much difficulty.
To do this you must sit on a mat, stretch one leg and flex the other, passing the bent leg over the stretched one. Then, with the help of your elbow or your arm, push the bent leg inward to feel the muscles in the area stretch well. Hold this pose for 30 seconds and then switch positions to do the same with the other leg.
Stretching standing abductors
Another very simple way to stretch abductors is to support one leg well on the ground while lifting and stretching the other laterally, supporting it on a firm surface. Try to get as close as you can to the foot of the straight leg and hold the pose for 30 secondsIt is important not to force the stretch to avoid injury.
Once you’ve finished with your leg straight, switch to perform the same exercise on the opposite leg.
Stretching the area while lying down
One last abductor stretch What you can include in your routine is the following: lying on your side on a mat in the fetal position, open your upper leg and hold that position for 30 seconds, lowering back to the original position. Then switch legs to stretch the other abductor, this practice will allow you to remove the tension from the area effectively.
But these are not the only stretching exercises that we propose, we also invite you to enjoy other articles that will help you keep your muscles in tone and in perfect condition, discover:
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