Category: Hip Stretches

Entegra Health | Remedial Massage Melbourne

Adductor Stretch

adductor stretch

Have you experienced pain or discomfort in your groin muscles after a walk or run? At Entegra Health, many clients experience inner thigh and groin related tension, due to tight Adductor muscles. Whilst groin tension is a common occurrence, it’s essential to incorporate effective stretches and regular Remedial Massage into your training regime. 

Where Are the Adductor Muscles?

The Adductor muscles comprise five muscles (the Adductor Longus, Adductor Magnus, Adductor Brevis; Pectineus and Gracillis) that form a fan shape between the inner thigh and Femur (thigh bone). As such, they are often referred to as the Groin muscles.

What Are the Functions of the Adductor Muscles?

adductor stretchThe Adductor muscles are responsible for ‘Adduction’ of the legs, or bringing the legs together, and stabilization of the hips and pelvis. Along with the Quadricep, Gluteal, Illiopsoas, Tensor Fascia Latae and Hamstring muscles, the Adductor muscles also assist in the extension of our legs while walking, running and cycling. The Adductors are also responsible for rotation of the hips in association with the Hip Flexor and Gluteal muscles. 

What Tension Related Problems Can Occur in the Adductors? | Adductor Stretch

At Entegra Health Parkville, common tension related conditions of the Adductors may include: muscular discomfort or pain throughout the Groin muscles, and reduced range of motion, or pain in the hip or knee. Other common symptoms associated with acute Adductor tension, may include lower back pain, in association with the Hip Flexors.

Common factors associated with Adductor tension may include:

  • Repeated use causing strain, due to overuse of Groin muscles
  • Weak Gluteal muscles 
  • Tension/shortened Hip Flexors due to sitting for prolonged periods
  • Tension/shortened Hamstring or Quadricep muscles
  • Increase in exercise/weight bearing loads (i.e weighted squats) 

How Can I Reduce Lower Back Muscular Tension? | Adductor Stretch

At Entegra Health, we highly recommend consulting your Remedial Massage therapist during your treatment (or via a Telehealth appointment), to determine the most appropriate treatment management plan for you. Common management plans may include a combination of regular Remedial Massage treatments, and self care activities including stretches and/or strengthening programs, to effectively reduce general muscular tension of the Adductor muscles between Remedial Massage treatments.

Stretches | Adductor Stretch

Many simple stretches exist to effectively lengthen and therefore reduce tension in the Adductor muscles (see Entegra Health stretch library). Common examples include standing Adductor stretches; and sitting stretches (Butterfly). Stretching the Groin muscles may also assist in the reduction of tension in the hips, knees and lower back.

Strengthening | Adductor Stretch

Strengthening the Adductor muscles is imperative to effectively stabilize the pelvis, hips, knees and legs, and prevent soft tissue injuries associated with these joints. Exercises to strengthen the Adductor muscles include squats and resistance based training including leg adduction with a theraband, or Pilates exercises such as inner thigh lifts.   

Enquiries

For further information regarding Remedial Massage, or treatment options, please contact us via email. Access to free online resources, including stretch and exercise video resources can also be found on our website.

Entegra Health
Adductor Stretch
Remedial Massage Melbourne

Glute & Lower Back Stretch (Piriformis)

Glute & Lower Back Stretch

Glute & Lower Back StretchLower back pain is a common area of muscular complaint at Entegra Health. Whilst lower back pain often involves a variety of contributing factors to muscular discomfort; the primary muscles commonly involved are: the Piriformis (Gluteus muscles), Iliopsoas (Hip Flexors), Quadriceps (large muscles in the front of the legs), Hamstrings (large muscles behind the leg and Adductors (muscles located along the inner thigh).

Where Are the Piriformis Muscles?

The Piriformis muscles are one of the deepest Gluteal muscles, located beneath the largest Gluteal muscle; the Gluteus Maximus. The Piriformis muscle is shaped like a pear, and therefore named after the fruit (piri). The Piriformis originates in the sacrum in the lower back, and attaches (inserts) at the head of the femur and lateral (side) hip.

What Are the Functions of the Piriformis Muscle?

The Piriformis muscles are responsible for lateral rotation of the hip, in conjunction with the major hip rotators (Glute Major, Minor; Quadriceps Femoris). The Piriformis is also responsible for ensuring smooth extension of the legs such as when walking.

What Tension Related Problems Can Occur in the Piriformis?

At Entegra Health Parkville, common conditions of the Piriformis muscles include general mild to moderate lower back tension related conditions, to persistent (chronic) inflammatory conditions. More severe although common conditions associated with the Piriformis muscles include Bulging Disc (herniated spine), and Sciatica, involving inflammation of the sciatic nerve located between the vertebrae in the lumbar spine.

Symptoms commonly present with Piriformis tension may include pain in the lower back and glutes, and reduced range of motion in bending and lifting actions of the torso. Other common symptoms associated with acute Piriformis tension and/or pain may include difficulty getting out of bed, standing from a sitting position, or getting dressed.

Common aggravating factors associated with general Piriformis tension may include:

  • Repeated use causing strain, or overuse of Piriformis muscles
  • Weak Gluteal muscles
  • Tight hip flexors due to sitting at a desk based position for prolonged periods
  • Increase in lower back/gluteal weight bearing loads (i.e weighted squats)

How Can I Reduce Lower Back Muscular Tension? | Glute & Lower Back Stretch

At Entegra Health, we highly recommend consulting your Remedial Massage therapist during your treatment (or through a Telehealth appointment), to determine the most appropriate treatment management plan for you. Common management plans may include a combination of regular Remedial Massage treatments, and self-care options including stretches and/or strengthening programs, to effectively reduce general muscular tension of the Piriformis muscles between Remedial Massage treatments.

Stretches | Glute & Lower Back Stretch

Many simple stretches exist to effectively lengthen and reduce tension in the Piriformis muscles of the lower back (see Entegra Health stretch library). Stretching the Piriformis muscles may also assist the reduction of tension in the lower back.

Strengthening | Glute & Lower Back Stretch

Strengthening the Gluteal, QL and Abdominal muscles is important to effectively support stabilization of the pelvis and lower back. Exercises to strengthen the Piriformis muscles include squats to strengthen the Gluteal and lower back muscles, and resistance training including lateral (side) leg extensions, leg lifts, and clam exercises.

Enquiries | Glute & Lower Back Stretch

For further information regarding Remedial Massage, or treatment options, please contact us via email. Access to free online resources including stretch and exercise video resources can also be found on our website.

Entegra Health
Massage Melbourne