In videos 1 and 2 we focussed on mainly hip extension and external rotators. In this video I chose the internal rotators of the hip and the adductors (groin muscles). We are trying to mobilise the hips in all planes of motion.

INTERNAL ROTATORS STRETCHING - Gluteus Minimus / Medius Adductor Longus, Magnus, Pectineus, and Tensor Fasciae Latae

WHY?

This exercise is a modified glute bridge which we are going to use for hip stability and strength, as well as for actively stretching the internal rotators (gluteus minimus / medius adductor longus, pectineus, and tensor fasciae latae).

The internal rotators in my opinion are another more forgotten aspect of the hips’ range of motion and something we take for granted. They are crucial for rotating the knees in, while not putting too much strain on the inside (medial) of the knee joint. The inside of our knees especially the medial collateral ligament (MCL) take a lot of load during surfing, due to the positions we put ourselves in in order to pull off a maneuver, for example lay back, turn, barrel riding and airs. This is why it is important to keep this area strong, as I tend to see a lot of MCL injuries in the clinic.

HOW?

This exercise involves glute bridging and the internal rotation of the hip. 

Step one is to lie on our backs with our legs bent (refer to video). 

Step two, move your feet outwards while keeping your knees centred. The further out you go, the more stretch you get, so work within your limits. If you have any knee ligament, tendon or muscle sprains /strains I do not recommend moving your feet out. 

Step three, we lift our bum/lower back off the ground and hold, remembering to focus on keeping our glutes/bum muscles active at all times. 

Step four is the part where we incorporate internal rotation. To stretch my right internal hip rotators, I sway to the left, dropping my right knee in/down towards the sand (refer to video) and vice versa. I recommend doing 10 each side. 

A tip when completing the exercise is to always have your bum off the ground. As we fatigue it is easy for our bum drop to the ground/sand. It is important not to let this happen because it doesn’t strengthen hip stability and prevents us from reaching the full internal rotation stretch.

ADDUCTORS Stretching – Adductor Longus, Magnus, Brevis and Gracilis.

WHY?

A common injury I see is a hamstring strain / groin strain. I have found that in a lot of these cases it’s due to tight adductors even though they are two separate muscles with different actions. Despite the separation, they are positioned in the thigh right next to each other and Adductor Magnus has the same origins as the hamstrings, which is the Ischial Tuberosity. People can confuse adductor strains with hamstring strains and visa versa. The Adductors are also involved with the internal rotation of the hip. The hamstrings and adductors are some of the hips’ primary movers. It is important to keep these muscles mobile.

HOW?

I found the best way to target this muscle group is to take a knee and extend your leg out to the side with the inside edge of your foot touching the sand (refer to video). For example, to stretch your left adductors, you lean on your right knee and extend your left leg out to your left side.

This gets us to the position to stretch. Now we have to lower ourselves down to the stretching position for the adductor muscle group. This is done by lowering yourself on the leg you have taken a knee on. Ideally, you want to lower yourself until your bum touches your heel. However, it’s ok to use your hands for balance and support if you don’t make it all the way down. For the left adductor stretch you lower yourself down on your right leg (refer to video). I recommend contracting the muscle group for 3-5 seconds at 30% of your strength. This is done by trying to pull the inside edge of your ankle closer to your body. 

After the contraction is complete you can lift yourself back up and out of the stretching position, thus completing one stretch. I recommend repeating this action 3-5 times on each side while attempting to lower yourself closer to your heel each time you go back down to the stretching position. If you find this position easy, try moving your leg/ankle further away from your body.

Many mullets and mahalos,

Dr. Lloyd Mather