I had a question posted the other day on Positional Release for the hip abductors and adductors.
We didn’t specifically cover either one in the seminar that I went to with Tamdan. However, based on what I know about the principles behind the technique here’s what I’ve come up with.
Positional Release for Hip Abductors
The hip abductors are a group of 4 muscles. The include the Glute Maximus, Glute Minimus, Glute Medius, and Tensor Fascia Laata.
They move your leg away from your body.
They are also responsible for driving your knees out when squatting and deadlifting.
As far as using Positional Release goes, you’ll want to start by laying on your side.
Bend the top leg to 90-degrees. Keep the bottom leg straight out or bent, whichever you are more comfortable with.
Raise your top leg up as high as you can while keeping it in a straight line with your bottom leg.
After you have done this prop as much “stuff” under your knee and foot to support your leg allowing you to release the tension. I took the picture below without propping my leg up.
What may work best here is having a partner hold your leg up while you perform the release.
Here’s what it should look like:
Positional Release For Hip Adductors
The hip adductors are commonly referred to as the “groin”. Hip Adduction is created by 7 muscles, but is primarily performed by the 4 Adductor muscles (Adductors brevis, longus, magnus, and minimus).
The muscles involved with adduction can easily get tight and lead to a decrease in performance when you’re in the weight room and on the mat.
Additionally, I’ve found it to be a common area for injury, especially in wrestlers.
While it is common for the wrestlers I train to use a Foam Roller to help alleviate tightness in the Adductors, today I’d like to go into Positional Release techniques for the Adductors.
The reason being is that I sometimes find it difficult to get enough weight on the Foam Roller to have a big impact on a tight groin.
As far as the Positional Release for the Hip Adductors, you’ll want to start by laying on a side. Be sure it’s on the side of the leg you’re looking to release. Bend the knee of your top leg and place that foot flat on the floor.
From there, raise the foot of your bottom leg up and prop it on an object. Again, for Positional Release the idea is to shorten the muscle as much as possible.
Hold for about 1:30 and slowly come out of it as the tightness releases.
Just like the Hip Adductor Release above, you can have a partner hold your leg instead of using a box.
I hope that these Positional Release techniques for the hips help to promote recovery, decrease soreness, and increase mobility in your hips. If you’re looking for other strategies, feel free to leave a comment below.