Adductor Wall Stretch

iMagnusX · Jan-08-07, 07:06 PM

OK I think I'm doing something wrong with this stretch. I generally feel tension in the back of the knee, and it never feels like my ass is close enough to the wall so that my legs can slide nice and horizontal-like. After 10 minutes or whatever in this position, the upper, inside part behind the knees feels reaaally stretched. Meanwhile, i'm not getting much stretch in the groin.

I can't yet do the lean-forward, on-the-ground straddle hamstring stretch because my body just doesn't let me lean forward. Are there any other nice passive ham stretches. The standing variation gets tiresome, and so do the grab-the-leg/toe ones.

short gorilla · Jan-08-07, 09:31 PM

Have you ever tried using a rope and pulley? You just hang it from the ceiling, hold onto one end, put your foot through the loop on the other end, and pull. Then you can lean into the stretch, and let the rope hold you up.

J.B. II · Jan-08-07, 09:34 PM

have you ever tried to branle more?

CusTuM · Jan-08-07, 09:53 PM

experiment with turning your legs at different angles. For example your toes don't have to necessarily point directly away from the wall. Never hurt todo ankle, calf and hamstring stretches either... cuz they're all somewhat related.

iMagnusX · Jan-08-07, 09:57 PM

uh, i'll look around campus for a rope and pulley. it's a little dubious tho.

i'll tell you man, the college life limits my branleh activities. btw, this is the only place i've heard branle/branleh. It's not on urban dic, or anything really. apparently "branle" is a 6th century French dance. check out the etymology:

[Origin: 1575–85; < MF, deriv. of branler to shake, swing (prob. from the phrase branler une danse), OF bran(s)ler to move (a limb, the head), contr. of brandeler to shake, equiv. to brand(ir) to brandish + -eler suffix of expressive verbs < VL *-illāre]
Dictionary.com Unabridged (v 1.1)

iMagnusX · Jan-08-07, 10:37 PM

edit don't work.

i'll try different foot angles. I'll also try to incorporate some ankle stretching into my routine, thanks.

btw, is split stretching something you just have to grit and grunt through? Because that shit is serious. Today after 3 tense/releases at the edge of ROM i just felt like dying.

Solfire · Jan-09-07, 12:06 AM

Quote:

Originally Posted by iMagnusX

edit don't work.

i'll try different foot angles. I'll also try to incorporate some ankle stretching into my routine, thanks.

btw, is split stretching something you just have to grit and grunt through? Because that shit is serious. Today after 3 tense/releases at the edge of ROM i just felt like dying.

Well stretching any muscle to be that flexible is really evident in a duration of time. This flexibility happens along periods of constant stretching. You can't really expect it to happen after a short while getting back into it.

iMagnusX · Jan-09-07, 07:19 AM

well i mean the "split stretch" to be a different stretch. The one where you stand up, and then bring your legs out wide like you're doing the sidesplit.

I didn't really expect massive gains in flexibility in um... 12 hours or whatever.

lastmanstanding · Jan-09-07, 02:26 PM

I have done this stretch extensively. Doing it for 15 mins a night listening to dragonforce is really convenient. its really hardcore and aches and stuff loads, but i dont actually think it is a very efficient stretch. i recommend regular sidesplits instead.

iMagnusX · Jan-09-07, 04:42 PM

Quote:

Originally Posted by lastmanstanding

I have done this stretch extensively. Doing it for 15 mins a night listening to dragonforce is really convenient. its really hardcore and aches and stuff loads, but i dont actually think it is a very efficient stretch. i recommend regular sidesplits instead.

Which one is hardcore? The standing sidesplits or the wall?
I definately know that standing sidesplits are efficient, they kick the shit out of my legs and adductors. Maybe too much so, and that's why I'm too much of a pussy to do them passively for a long time, or even PNF to the max w/ a 30 second hold at the end.

I tried moving my foot angle around earlier today. Basically I can go from pointing my toes slightly in a few degrees (which seems backwards because I tighten my adductors to do so) to maybe 15 degrees outwards (which is the most relaxed but hits my inner knee, and maybe my sartorius muscle?) I don't feel much when my feet are at 0 degrees (perpendicular to wall), I dunno. It takes a little tension to get them that way though.

Jan-08-07, 07:06 PM	#1
iMagnusX Member User status: Offline Posts: 31	Adductor Wall Stretch OK I think I'm doing something wrong with this stretch. I generally feel tension in the back of the knee, and it never feels like my ass is close enough to the wall so that my legs can slide nice and horizontal-like. After 10 minutes or whatever in this position, the upper, inside part behind the knees feels reaaally stretched. Meanwhile, i'm not getting much stretch in the groin. I can't yet do the lean-forward, on-the-ground straddle hamstring stretch because my body just doesn't let me lean forward. Are there any other nice passive ham stretches. The standing variation gets tiresome, and so do the grab-the-leg/toe ones.

Jan-08-07, 09:31 PM	#2
short gorilla BANANA SUSHI User status: Offline Location: Michigan Posts: 1,760 Age: 25	Have you ever tried using a rope and pulley? You just hang it from the ceiling, hold onto one end, put your foot through the loop on the other end, and pull. Then you can lean into the stretch, and let the rope hold you up.

Jan-08-07, 09:34 PM	#3
J.B. II the God of Branling User status: Offline Location: gayparanda Posts: 641 Age: 20	have you ever tried to branle more?

Jan-08-07, 09:53 PM	#4
CusTuM Tricky User status: Offline Location: New York Posts: 553 Age: 21	experiment with turning your legs at different angles. For example your toes don't have to necessarily point directly away from the wall. Never hurt todo ankle, calf and hamstring stretches either... cuz they're all somewhat related.

Jan-08-07, 09:57 PM	#5
iMagnusX Member User status: Offline Posts: 31	uh, i'll look around campus for a rope and pulley. it's a little dubious tho. i'll tell you man, the college life limits my branleh activities. btw, this is the only place i've heard branle/branleh. It's not on urban dic, or anything really. apparently "branle" is a 6th century French dance. check out the etymology: [Origin: 1575–85; < MF, deriv. of branler to shake, swing (prob. from the phrase branler une danse), OF bran(s)ler to move (a limb, the head), contr. of brandeler to shake, equiv. to brand(ir) to brandish + -eler suffix of expressive verbs < VL *-illāre] Dictionary.com Unabridged (v 1.1)

Jan-08-07, 10:37 PM	#6
iMagnusX Member User status: Offline Posts: 31	edit don't work. i'll try different foot angles. I'll also try to incorporate some ankle stretching into my routine, thanks. btw, is split stretching something you just have to grit and grunt through? Because that shit is serious. Today after 3 tense/releases at the edge of ROM i just felt like dying.

Jan-09-07, 07:19 AM	#8
iMagnusX Member User status: Offline Posts: 31	well i mean the "split stretch" to be a different stretch. The one where you stand up, and then bring your legs out wide like you're doing the sidesplit. I didn't really expect massive gains in flexibility in um... 12 hours or whatever.

Jan-09-07, 02:26 PM	#9
lastmanstanding Member User status: Offline Posts: 335 Age: 19	I have done this stretch extensively. Doing it for 15 mins a night listening to dragonforce is really convenient. its really hardcore and aches and stuff loads, but i dont actually think it is a very efficient stretch. i recommend regular sidesplits instead.