of the inner thigh. Some are short, some are long. All connect
sequentially to thigh bone or lower leg bones. All connect to pubic
bone (and one also connects to SITZ). These muscles bring your legs
together (ADD them together!) Need a visual? Check here and look for the inner thigh muscles.
strap to help find your adductors. Be sure they are all inner thigh,
not the inside back of your thigh (the inner hamstring often
stretches with the adductors). Reasonable ROM here is supine, 90
degrees at hips, take leg to the side. Each side should be able to
achieve 45 degree angle or more without lifting opposite hip or
changing hip crease angle. Bear in mind, this assumes normal ROM in
hams. When strengthened in asana, these muscles are major
stabilizers, bringing in your center of gravity and taking excess
work from surrounding muscles.
These guys really hold your leg in the hip socket and help with
everyday activities like walking. Tensor Fascia Latae TFL (talked about last week),
gluteus medius and gluteus minimus. Need a visual? Look here.
on your side, hand on hip between the top of your pelvis and the head of your thigh bone. Lift leg with knee pointing straight
ahead (no rotation) and no movement of pelvis, you should feel those muscles engage. This is also a great
way to strengthen. Good ROM varies, mostly due to the restriction of
other muscles and the shape of your acetabulum.
and worked against one another, the adds and abs can help you gain
more space in your hip and better balance. See if you can activate
these muscles in the standing leg of you tree pose. While working
against each other, you can also gain greater ROM in flexion and
extension as they seat the hip. In other words, its worth playing
with these muscles isometically in most yoga poses, even (maybe
especially as it will increase your proprioception) when they are