How to Fix your Tight Groin/Adductors (3 easy exercises)
Summary
TLDRDr. Israel shares three effective exercises to alleviate groin and adductor muscle tension, focusing on reducing muscle tension, restoring joint motion, and reinforcing strength and stability. He advises caution for those with severe pain and offers modifications for different fitness levels.
Takeaways
- 🏥 Dr. Israel specializes in treating sports injuries, particularly groin and adductor strains.
- 🔑 The video demonstrates three sequential movements to reduce adductor tension, restore joint motion, and reinforce strength and stability.
- ⚠️ A disclaimer is provided to advise seeking professional help if experiencing severe groin, hip, or adductor pain before attempting the exercises.
- 🐾 The first movement involves a stretch in a quadruped position to reduce muscle tension, with variations for dynamic and static stretching.
- 🔄 The second movement focuses on restoring joint motion by smashing the foot into the ground and driving it towards the ceiling, with a fire hydrant variation for less intensity.
- 💪 The third movement, the Copenhagen plank, is a strength and stability exercise that can be modified for different levels of fitness.
- 🕒 Timing is crucial for the exercises, with holds ranging from 5 to 60 seconds depending on the intensity and the individual's fitness level.
- 🔄 Repetitive motions are emphasized, such as rocking back and forth in the first movement and alternating between the Copenhagen plank and its regression.
- 🤸♂️ The exercises are designed to be performed almost daily or as part of a warm-up routine to alleviate chronic tightness in the groin and adductor muscles.
- 📚 Dr. Israel invites viewers to comment on which muscle group or body area they would like to see addressed in future videos.
Q & A
What is the primary focus of Dr. Israel's video?
-The primary focus of Dr. Israel's video is to demonstrate three movements that help reduce adductor tension and groin pain, which are common in sports injuries.
What is the first step in Dr. Israel's approach to treating groin and adductor issues?
-The first step is to reduce tension in the muscles, specifically the adductors, using a stretch in an all fours or hands and knees position.
How long should one hold the initial stretch in the first movement?
-For level one, one should hold the initial stretch for 30 to 60 seconds.
What is the purpose of turning the initial stretch into a dynamic stretch?
-Turning the initial stretch into a dynamic stretch helps to further engage the muscles and increase the tension, making the stretch more effective.
What is the second movement in Dr. Israel's sequence, and what does it aim to achieve?
-The second movement aims to restore motion in the joints that the muscles pass through, using a foot smashing and driving motion while in the all fours position.
How long should one hold the foot smashing motion in the second movement?
-One should hold the foot smashing motion for about 7 to 10 seconds.
What is the third movement in Dr. Israel's sequence, and what is its purpose?
-The third movement is the Copenhagen plank, which aims to reinforce the changes made in the previous movements by strengthening and stabilizing the muscles.
What is the recommended duration for holding the Copenhagen plank for beginners and advanced individuals?
-For beginners, the recommended duration is 10 seconds, while for more advanced individuals, it can be up to 30 seconds.
What is the advice given for those who experience cramping during the exercises?
-If cramping occurs, it is advised to relax and not push through the movement, potentially causing more tension in the groin or adductor muscles.
What is the final advice Dr. Israel gives regarding the frequency of these exercises?
-Dr. Israel advises that these exercises should be done almost daily or at least before warm-ups at the gym to effectively reduce groin and adductor tension.
What should one do if they have a lot of groin, hip, or adductor pain before trying these movements?
-If one has a lot of groin, hip, or adductor pain, they should seek advice from a local movement or medical professional before trying any of these movements.
Outlines
🏃♂️ Groin and Adductor Tension Relief
Dr. Israel introduces three exercises to help reduce groin and adductor muscle tension, which are common in sports injuries. The first exercise involves a stretch in a quadruped position to increase tension in the adductor muscles. This stretch can be held for 30 to 60 seconds or turned into a dynamic stretch by rocking forward and backward. The second exercise focuses on restoring joint motion by smashing the foot into the ground and then driving it towards the ceiling, holding each position for 5 to 10 seconds. The third exercise is a Copenhagen plank, which is a side plank variation that strengthens the adductor muscles and stabilizes the hips. Modifications are suggested for those who find the plank challenging, such as performing a side plank without an elevated surface.
💪 Strengthening and Stabilizing Adductor Muscles
Continuing from the previous paragraph, Dr. Israel emphasizes the importance of reinforcing the changes made by the initial exercises with a strength and stability exercise. The Copenhagen plank is recommended for this purpose, using a bench or elevated surface to support the top leg. The exercise involves holding the plank position for 10 to 30 seconds, depending on one's fitness level, and is suggested to be repeated for multiple sets. A regression of the plank is also introduced for those who need to build up to the full exercise, which involves a side plank without the elevated surface and focuses on activating the adductor muscles by bending the bottom knee. The video concludes with a reminder to perform these exercises regularly to alleviate chronic groin and adductor tension and encourages viewers to leave comments on other muscle groups they would like to see addressed in future videos.
Mindmap
Keywords
💡Groin Pain
💡Adductor Muscles
💡Sports Injuries
💡Tension Reduction
💡Joint Motion
💡Strength and Stability
💡All Fours Position
💡Dynamic Stretch
💡Copenhagen Plank
💡Fire Hydrants
💡Regression
Highlights
Dr. Israel introduces his expertise in treating sports injuries, particularly groin and adductor strains.
Three favorite moves are shared to help reduce adductor tension.
The first move focuses on reducing tension in the muscles, specifically the adductors.
The second move aims to restore motion in the joints that the muscles pass.
The third movement is designed to reinforce strength and stability.
A disclaimer is given for those with groin, hip, or adductor pain to seek professional advice before trying the movements.
The first movement involves a stretch in an all-fours position to reduce muscle tension.
A dynamic stretch version of the first movement is suggested for those who get bored with static stretching.
The second movement involves smashing the foot into the ground and driving it towards the ceiling to restore joint motion.
A fire hydrant movement is offered as an alternative for those who find the second movement too intense.
The third movement is a Copenhagen plank, which is a side plank variation to strengthen and stabilize the muscles.
A regression of the Copenhagen plank is provided for those who need to build up to the full exercise.
The importance of holding the Copenhagen plank for a certain amount of time is emphasized, with different durations for beginners and advanced individuals.
The video encourages viewers to do these exercises almost daily or before warm-ups at the gym.
Dr. Israel invites viewers to comment on which muscle group or body area they would like to see addressed next.
A call to action is made for viewers to check out a video on reducing hip tension if they have a tight SI joint.
Transcripts
do you struggle with groin pain oh or
your adductor muscles are always tight
I'm Dr Israel and as someone who treats
a lot of sports injuries specifically
groin or adductor strains I'm going to
show you three of my favorite moves that
help a majority of my patients so you
can start reducing that adductor tension
so you can get back to doing the things
you love now if you're not familiar with
my videos I like to show three movements
that go in sequential order of another
the first move we want to reduce tension
in the muscles specifically the
adductors and the second move we want to
restore motion in the joints that those
muscles pass and then the third movement
we want to reinforce with strength and
stability so we can really hold on to
those changes for longer periods of time
now disclaimer if you have a lot of a
groin hip or adductor pain don't be a
hero and seek a local movement or
medical professional before trying any
of these movements so let's get to it so
as mentioned the first movement is going
to help reduce the tension in these
muscles so all we're going to do is get
in all fours or hands and knees position
and let's just say I'm going to stretch
out my left side first I'm just going to
kick my left side straight I already
feel a little bit of pre-tension in
these muscles right here and then from
here we're just going to Simply Rock
back or bring our butt towards our heel
and so you feel that tension increasing
even more so for level one which most of
you should be able to do no problem
we're just going to sit back into that
tension and simply hold this for a good
30 to 60 seconds now if you get bored
sitting into this stretch you can turn
this into a dynamic stretch so we can
start to rock forward and then rock that
butt backwards until we feel that
tension hold for a second or two and
then simply rep this out for a good 10
to 15 from the other angle I'll show my
right side so I'm going to kick my right
leg straight already feel a little bit
of pre-tension and I'm going to turn up
that tension by rocking back into my
hips even more feel a good stretch here
again level one would just be holding
this for a good 30 to 60 seconds but if
this is too easy we can start to get a
little bit more out of it by rocking
further into this stretch like I said
for a good 10 to 15 repetitions if you
feel like it's a really nice stretch you
can sit into this position for a good
five seconds and then Rock back forward
and then you want to see if you can keep
going further and further with each
repetition so there's level one again
super quick we just want to reduce that
muscle tension so then we can get to
level two where we can start to restore
that joint motion so with our second
movement we're going to be in the same
exact position as the first so I'm on my
all fours right now and then again I'm
going to start with my left side so I'm
going to kick out and then I'm going to
sit back until I feel that pre-tension
and then from here what I'm going to do
is think about smashing my foot into the
ground with about 20% of my Max effort
so I'm going to do that for a good 7 to
10 seconds 3 2 one and then after I'm
going to relax and then I'm going to
think about driving my foot towards the
ceiling so this motion here again I'm
try not to shift through any portion of
my body I'm going to hold for about 5 to
10 seconds and then I'm going to relax
before I feel like I'm going to start
cramping here and then I'm going to
Simply slide further back into that
stretch now if you already loosened
quite a bit from the first stretch you
can just simply walk that other side
knee out until you feel that tension in
that groin again and then for me again
rocking back feel it again I'm going to
smash foot into the surface or the
ground for most of you for a good five
to 10 seconds and then I'm going to
relax and then for me I got to bring my
knee in just a little bit more and after
smashing that foot into the ground
you're going to again bring that foot
off the ground and try to hold for 5 to
10 seconds now if that's too intense or
you feel like you're getting a lot of
cramp through your glute area we could
do a similar movement from this
quadruped position so if I'm in my hands
and knees here I can just do some fire
hydrants where I think about trying to
open up that knee towards the ceiling as
much as possible hold for a good five to
10 seconds without trying to shift my
body too much and then bring it right
back so I'll show you my right side from
the side angle so I'm kicking Out Feel
That pre-tension Rock back until that
tension increases but it's tolerable and
then I'm going to smash foot into the
ground for a good five to 10 seconds
then I relax and then from here I'm
going to drive that foot towards the
ceiling hold for about 5 Seconds 10
seconds if you can really hang
on and then relax from there now I'm
borderline cramping on this side so if
that moves too intense again from this
quadraped position after doing your
stretch through here and driving down
we could simply try to fire hydrant
towards the ceiling again try not to
rotate too much through the spine just
trying to isolate that movement from the
hips and I'm already sweating just after
those two moves but we're not done yet
cuz we have to reinforce the changes we
just made with a really good strength
and stability exercise for the third
move we're going to do an oldie but a
goodie we're going to do a Copenhagen
plank so the only thing we need for this
is a bench if you're doing this at the
gym or you can just use a chair or a
couch at home what we're going to do is
get into like a side plank position but
we're going to put that top leg on top
of the surface right here and then we're
going to make sure our shoulders nice
and packed so we don't have any issues
there then we're going to bring those
hips up you can tell I'm supporting with
this bottom leg until I get in that
start position and then from here I'm
going to bring that bottom foot up and
then I'm simply just going to hold for a
certain amount of time what we want to
shoot for is a good 10 seconds if you're
a beginner but as much as 30 seconds if
you're more
advanced so just holding this until you
start shaking if you feel like you're
already dipping or losing form go ahead
and quit and then we could just do more
sets instead of trying to blast through
that movement because that could
actually cause more tension in the groin
or adductor muscles if you can only get
about 10 seconds then we're just going
to do it for three sets so just get back
up get in that starting position bring
that bottom foot up hold again I'm sh
like the Dickens but we're just going to
hold this for as long as we can you can
get to that 10 to 15 second Mark you're
doing really really good and then you're
just going to bring it back down and
then you can repeat and if you get super
exhausted you can just flip to the other
side so then you can go back and forth
giving the other side a break so again
from the back I want to shrug down
really pack that shoulder so I don't get
any issues here I'm going to help bring
my hips up and I'm going to bring that
foot up holding here again just counting
in my head for a good 10 to 15 seconds
for my more advanced people you can hold
this for a good 20 to 30 seconds if you
can manage
it now these Copenhagen planks seem
pretty simple but they could be tough
for a majority of you so let me show you
a regression that you can do just to
start strengthening those adductors
before you can work your way up to it so
all we're going to do is a similar
movements but without the elevated
surface so we're just going to get into
this side plank position from here and
then what we're going to do is really
drive this front foot into the ground
and then we're just going to slowly Bend
this bottom knee so basically we're
doing a side plank but just using this
top leg here where I feel that adductor
activation you probably tell by my voice
I'm starting to pant a little bit it's a
lot tougher than it looks again just
trying to hold it for a good 10 to 30
seconds depending on your level of
conditioning and then if you need to you
can switch back and forth between sides
so file my position driving foot in
bringing this one up you can bring it up
here if you need to and then again we're
just simply going to hold
this and there you have it folks there's
three simple movements you can do to
start reducing some of that groin and
adductor tension if you have chronically
tight adductors or groin muscles and
this is something you should do almost
daily if not before your warm-ups at the
gym now if my philosophy makes sense to
you where we take three movements that
help reduce tension in a certain muscle
or body area restore motion within that
area and then reinforce strength and
stability then leave a comment below
what muscle group or body area you want
me to do next and if you have a tight SI
joint check out this video to start
reducing some of that hip tension and
keep it moving
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