How to Fix your Tight Groin/Adductors (3 easy exercises)

Summary

Dr. 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

00:00

🏃‍♂️ 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.

05:00

💪 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.

Keywords

💡Groin Pain

Groin pain is a common issue, particularly among athletes, characterized by discomfort in the area between the hip and thigh. In the video, Dr. Israel addresses this problem and offers exercises to alleviate it. The script mentions that if viewers experience significant groin, hip, or adductor pain, they should consult a professional before attempting the exercises.

💡Adductor Muscles

Adductor muscles are a group of muscles in the inner thigh that help in bringing the legs together. The video focuses on reducing tension in these muscles, which is often associated with groin pain. Dr. Israel demonstrates exercises that specifically target the adductors to help viewers regain flexibility and reduce discomfort.

💡Sports Injuries

Sports injuries refer to physical injuries that occur during sports or physical activities. Dr. Israel is introduced as someone who treats many sports injuries, particularly groin or adductor strains. The video script implies that the exercises provided are beneficial for those recovering from such injuries.

💡Tension Reduction

Tension reduction is a key goal of the exercises presented in the video. Dr. Israel emphasizes the importance of reducing muscle tension, especially in the adductor muscles, to alleviate pain and improve mobility. The first movement described in the script is specifically designed to reduce tension in these muscles.

💡Joint Motion

Joint motion refers to the range of movement that a joint can perform. The second movement in the video is aimed at restoring joint motion in areas affected by the adductor muscles. This is crucial for overall mobility and function, as restricted joint motion can lead to further injuries or discomfort.

💡Strength and Stability

Strength and stability are essential components of the final movement in the video. Dr. Israel explains that reinforcing these attributes helps maintain the benefits gained from the earlier exercises. The Copenhagen plank, as described, is designed to strengthen the muscles and provide stability to the body, particularly the hips and thighs.

💡All Fours Position

The all fours position, also known as hands and knees position, is a starting point for several exercises in the video. It is a common posture used in physical therapy and exercise routines to facilitate certain stretches and movements, such as those targeting the adductor muscles.

💡Dynamic Stretch

A dynamic stretch is a type of stretching that involves movement and is used to increase the range of motion in a muscle group. In the video, Dr. Israel suggests turning a static stretch into a dynamic one by rocking forward and backward, which can help further reduce muscle tension.

💡Copenhagen Plank

The Copenhagen plank is an exercise that involves a side plank position with one leg elevated on a surface. This exercise is mentioned in the video as a way to strengthen the adductor muscles and provide stability. It is described as a challenging but effective movement for reinforcing the changes made in the earlier exercises.

💡Fire Hydrants

Fire hydrants is a term used in the video to describe an exercise that involves lifting one leg towards the ceiling while in a quadruped position. This movement is designed to open up the hip joint and stretch the adductor muscles, further contributing to the reduction of tension in these areas.

💡Regression

A regression in the context of exercise refers to a simplified version of an exercise that is easier to perform and helps build up to more challenging versions. In the video, Dr. Israel provides a regression of the Copenhagen plank for those who find the full exercise too difficult, allowing them to gradually build strength in the adductor muscles.

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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