Last week we looked at the flexibility of our hamstrings. This is a problem area for many of us and as we said, lack of range of motion in a given joint because of flexibility issues limits the athletic potential of that joint. An increase in range of motion can be reached with a consistent focus on stretching. Many of us neglect this very important part of our workouts. Current research leans towards a dynamic warm-up and post strength work stretching as the best way to maintain range of motion of a given joint. I will start to build in time for us to stretch at the end of our workouts. It is up to you to use that time wisely. Below are some basic rules of static stretching that you can follow.
Rules for Static Stretching
Positioning is everything
Find that spot. Most people don't stretch; they just try to look like they are stretching.
Good stretching is uncomfortable but, not painful. Know the difference. A little discomfort means you are well positioned.
Use different techniques. Activate the antagonist; do long statics; use active stretches.
Use your bodyweight to assist. It should be both comfortable and uncomfortable at the same time.
Stretch all areas. Don't focus on one. We make sure we include one for each of the following - Adductors - Hip flexors - Lateral Hamstring - Hip Rotators
For this weeks blog I want you to explain the function of each of the muscle groups in bold above. I also want you to find time to stretch.
adductors- helps with your hip flexibility, rotates your thighs
ReplyDeletehip flexors- the muscles that pull your knee upward
lateral hamstring- allow you to walk, and countermuscle for your quads
hip rotators- give you the range of motion on your hips.
-kevin lee
Adductors - muscles of the inner thigh that pull your legs together. They attach the pelvis and the femur (or thigh bone)
ReplyDeleteHip Flexors- several muscles that bring the legs and trunk together in a flexion movement.
Hamstrings- play a crucial role in many daily activities, such as, walking, running, jumping, and controlling some movement in the trunk
-Allen Hai
Hip Rotators - causes lateral rotation of the thigh
The adductors are the inside of the thigh towards the groin. They pull the knees towards each other and when we walk, they help keep the legs from bowing outwards. The hip flexors help raise the legs. An example of this motion would be doing high-knee's. The hamstring helps flex the leg much like flexing the bicep and the hip rotators allow us to pivot the hips
ReplyDeleteSteven Levine
Abductors draw a structure (i.e. limb) away from the center line of the body. Hip flexors are a group of skeletal muscles that act to pull the knee upwards. Lateral Hamstrings help move your knee up after you have extended it. Hip rotators allow your hips to move back and forth to give you full range of motion.
ReplyDeleteMichael Turow
adductors-connects the pelvis and femur and helps your hip flexibility
ReplyDeleteHip Flexors- multiple muscles that bring the leg to the trunk in a flexion manuever.
Hamstring- used mainly in any exercise with legs.
Hip Rotators- Pivots the hips.
By the way, I keep forgetting to tell you in class but I'm missing the 3rd blog grade but I'm the first comment on it. Just letting you know
ReplyDelete-Kevin Lee
Adductors- are muscles of the inner thigh that pull your legs together and attach the pelvis to the themur bone.
ReplyDeleteHip Flexors- are a group of skeletal muscles that act to flex the femur or in other words, pull the knee upward.
Lateral Hamstring- allow you to move and walk and also move your leg after you've extended it.
Hip Rotators- allow for full range of motion and movement of the hips
Matthew Beinart
the adductors pull the leg toward the body. the hip flexors pull the knee towards the upward. lateral hamstrings allow you to walk. hip rotators allow your hips to have a full range of motion.
ReplyDeleteNeofytos Panagos
adductors draw the thigh medially to the body. hip rotators rotate the thigh laterally. lateral hamstrings flex the knee joint. hip flexors move the thigh posteriorly.
ReplyDeleteAlex Kyle
abductors separate your legs away from the midline of your body.
ReplyDeleteHipflexers bring the thigh up towards the abdomen.
lateral hamstrings flex the kneelike in walking.
hip rotators let your hips have a full range of motion.
Ben Crookshank
Adductors bring your legs together. Hip Flexors are several muscles that bring the legs and core together. Hamstrings enable you to walk, run, and jump.
ReplyDeleteJoe Stapleton
Adductors pull your legs together and attach the pelvis to the themur bone,Hip Flexors flex the femur and pull the knee upward,
ReplyDeleteLateral Hamstring allow you to move and walk,Hip Rotators allow for full range of motion in the hips
suri venugopal
adductors- helps with your hip flexibility, and rotates your thighs
ReplyDeletehip flexors- the muscles that pull your knee upward.
lateral hamstring- allow you to walk, and countermuscle for your quads.
hip rotators- give you the range of motion on your hips.
logan yanoff
adductors-inner thigh muscles that control movement together and apart
ReplyDeletehip flexors-these control the up and down motion of the the knees toward the upper body
lateral hamstrings-these are on the back of the leg. they control flexion of the knee. flexibility in this area is very important for majority of athletic motions
hip rotators-these are important in the opening and closing of the hips(in a twisting motion)
-Matt Schliep
coki cruz
ReplyDeleteadductors- muscles of the inner thigh. aid in adduction of leg. includes gracilis.
hip flexors- raises knee up. flex leg at hip joint
lateral hamstring- knee flexion and hip extension
hip rotators- turns the the thigh/pelvis outward or inward (medially/ laterally)
adductor- inner thigh muscles that controls going together and apart
ReplyDeletehip flexers-the up and down motion of the knee
lateral hamstring-allow you to walk
hip rotators-needed for opening and closing hips
brian fantozzi
matt bussard
ReplyDeleteadductors- pulls your legs together
hip flexor- controles the vertical motion of the knee
lateral hamstring- allows you to walk
hip rotators- lets you have full range of motion with your hips
Adductors- muscles of thigh that pull legs together.
ReplyDeleteHip Flexor- help to pull knee upward.
hip rotators- allow full range of motion in the pelvis
lateral hamstring- allows the human race to walk\
matt hoy
Peter Aybar
ReplyDeleteabductors- leg range of motion
hip flexors - knee and hip range of motion
leteral hamstring - hamstring range of motion
hip rotators - thigh and pelvis range of motion
adductors- helps with your hip flexibility, turn your thighs
ReplyDeletehip flexors- the muscles that pull your knee up
lateral hamstring- walking and quads
hip rotators- gives range of motion for your hips.
-Brandon Lezcano
adductors - leg flexibility
ReplyDeletehip flexors - move knee up
lateral hamstring - walking running
hip rotators -moving your hips