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hello mange nerds this is part two of the adductors we're working on the adductors and
on part one I talked about the common injuries and the things to be aware of like the femural artery
if you feel a pulse and I gave a little bit more explanation that was the Supine position so make
sure you check part one okay so we're focusing on the adductors there's five adductors so we're
going to talk about the adductor Magnus is the deepest one of all five and that's the largest
and the adductors lie between the hamstrings and the quads so and so that you can remember them is
there's five adductors four quads three hamstrings or three hamstrings four quads five adductors 34
five or 543 so they're a little bit easier if you break them up and you know separate them so that
you don't get overwhelmed with learning so many muscles but so the adductor Magnus is the deepest
one and they all originate and the pubis symphysis at the pubis and insert on the linear aspa in
different locations of the linear aspa of the femur and the only one that crosses the knee is
the gillus the gillus crosses the knee and inserts at the pesan serinus where you have three muscles
that insert there the the grillas the sorus and the semi tendonosis so we're going to I'm going
to show you all the the different techniques that you can use when you have your client on the side
make sure their back is straight and make sure that the top leg is supported with a pillow okay
you don't want that that you know this hip really being low this pillow is kind of low cuz her hip
should be her leg should be about this the same size as the pillow so one of the things that you
want to do first is beware that you don't get too close to where there's a PSE and you want
to do some long strokes and you don't want to dig you don't want to fatigue the muscles either so
let's start one of the things that you can do to begin to warm up the muscle hopefully you've
already watched the Supine position you've already watched that you want to start massaging above the
knee you never want to put pressure on the knee if you're going to be working the grillas the
insertion of the grillas you can do some friction you know just gentle friction here you can do with
two fingers here in circular motion cuz this is a very tender area there's also a Bersa here so
you want to be careful with this insertion here of the crillas okay so you've worked the crillas
now and now you're going to start working above the knee this is the the adductor tubic which is
the insertion of the adductor Magnus so you want to start above the knee you can do the L shape
and just brace the your hand over it and go up you know just some long strokes to warm up the
muscles from this area so and I've got my other hand just just for support you can put it this
way whatever feels comfortable another one that you can do is the ringing you ringing the muscles
I call this the ocean waves remember that the doctors are between the quads and the hamstrings
so after you've done some ringing then you can do some grasping this is actually an excellent way
sideline position is an excellent way to grasp and lift the adductor Magnus you gra and you're
lifting the fibers remember that the um fibers stick together the FAA can stick Like Glue and so
you're trying to lift and separate the fibers you can all I'm doing is just this gently you know you
can let go or just lift lift and separate lift and separate from the quads and the hamstrings
lift and separate this is another one that you can do you can also do with a forearm you know
do with a forearm and so these are some of the techniques that you can do um either supine or
um sideline now if you want to engage you want to engage you know the the quads and the hamstrings
and see you can ask your client to go ahead and flex and extend while you're massaging okay
extend the leg ex extend and then Flex flex and you can do it for them flex and extend flex and
extend this will get some movement going you can do flex and extend but make sure you go above the
knee remember that the adductors assist the hips they assist the hips and hip flexion and
they keep you stable they're hip stabilizers so the abductors are very important when it comes
to you know movement of the hips you know uh an anterior or or exterior or lateral hip rotation
or internal hip rotation they're very important oh let's don't forget the trigger points the
trigger points are on the adductor uh longus and the uh Magnus so let me see here we have
the ptinus ptinus is just rectangular ptinus aductor brevis aductor longus aductor Magnus
is the red one the largest one and then the gillus so there's five of them four um there's
four quads five adductors three hamstrings or three hamstrings four quads five adductors 3
four five or 543 so that way it's easier it's easier to remember them so now you can go back
again and do some ringing some lifting some grasping and once this area is warmed up you
can go to the trigger points this is a good area to treat the trigger points trigger points earn
the adductor longus and the Magnus but close to the groin here you want to be careful to either
do it over the sheet and ask your client you know once you find it make sure you stay off the artery
that you don't feel a pulse so once you find a trigger point she had a trigger point earlier
so let's say I'm working on the trigger point I I hold it up to you know um 90 seconds and
she breathes through it and when once it starts going down in in number or it's releasing then
you can remove your fingers and again you want to just do some Strokes that will um sooth the
muscles you can also do some friction like
this and for the adductors you want to work above
the knee only if you're working the grillas you have to be real
careful and like I said one of the things that you can do is have them engage you know by
flexing or you can do it for them you know flex and extend flex and extend because this way you
can see the difference when you're flexing and extending she's engaging the quads and
the hamstrings so you can feel you know where you where you're working really the the the ad doctors
here so that's about it this is a great way to get to the adductors don't forget
that they help the hips they they help help the hips stabilize they help with posture and
um you know uh balance so it's very important and if you if your hips are really tight like
if your gluteus maximus is really tight it can really put pressure you know then you your your
adductors need to be strong too or it's going to create an imbalance okay so the adductor Magnus
creates an imbalance with the gluteus Medias if they're off balance so it's very important that
you work them the doctors and also the glutes so hope this helps you and until the next time
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care