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STRETCHING ANATOMY

Hip Muscle Movements

The stretches in this chapter are excellent overall stretches; however, not all of these stretches may be completely suited to each persons needs. The muscles involved in the various hip and thigh movements appear in the table on page 90. To stretch specic muscles, the stretch must involve one or more movements in the opposite direction of the desired muscles movements. For example, if you want to stretch the left adductor magnus, you could perform a movement that involves extension, internal rotation, and abduction of the left leg. When a muscle has a high level of stiffness, you should use fewer simultaneous opposite movements (for example, to stretch a very tight adductor magnus, you could start by doing only hip abduction). As a muscle becomes loose, you can incorporate more simultaneous opposite movements.

Tensor fascia lata Gluteus medius

Sartorius Rectus femoris

Gluteus maximus Biceps femoris Gluteus medius

Flexion

Extension

E3469/Nelson/5.10a/274132/JasonMc/R2 Iliacus Psoas major Pectineus Sartorius Adductor longus Adductor magnus Gluteus medius Tensor fascia lata Gracilis

External rotation

Internal rotation

E3469/Nelson/5.10b/274133/JasonMc/R2

Pectineus Adductor longus Adductor magnus Gracilis

Tensor fascia lata Rectus femoris

Adduction

Abduction

E3469/Nelson/5.10c/274134/JasonMc/R2

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