Seated Knee Flexor and Hip Adductor Stretch
Knee and Thigh Stretches:
Sit comfortably on the floor with legs extended in a V position (feet far apart from each other). Place the hands on the floor next to the thighs. Keep both knees straight and as flat against the floor as possible. Reach the hands out toward the center or slide the hands forward along the legs and bend the trunk over between the knees.
Affected Body Part:Most-stretched muscles
: Semitendinosus, semimembranosus, gracilis, adductor magnus and longus, gluteus maximus, lower erector spinae, lower latissimus dorsi, medial side of soleus, medial head of gastrocnemius. Lesser-stretched muscles:
Lateral soleus, lateral head of gastrocnemius, plantaris, biceps femoris.
To maximize the stretch, do not bend the knees, tilt the pelvis forward, or curve the back. Also, bend the trunk forward as a single unit, keeping it centered between the two legs.