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.
the adductors originate on the pelvic bone and attach at intervals along the length of the femur. This interval attachment provides the most power and stability for the hip joint and the femur, the hip flexors consists of two muscles where one originates on the pelvic crest and attaches on the femur and the other originates on the lumbar vertebrae and attaches to the femur, the lateral hamstrings work with the knees flexibility, the hip rotators covered by articular cartilage a lubricating and cushioning layer that helps to prevent damage to the underlying bones
ReplyDeleteThe adductors are on the side of the hip and are responsible for the adduction and extension of the hips. The Hip flexors flex the femur Aka. pull the knee up. The Lateral Hamstring is located on the back of the thigh and helps in all movements of the lower body such as walking, running, ect. Hip Rotators lie under the gluteal muscles and help with walkina and ect.
ReplyDelete-Josh Meltzer
Adductors are on the inner part of the thigh and everytime you squat down, they contract to keep control of legs and hips.
ReplyDeleteHip flexors are stressed with sprinting and kicking. Also they push your hips forward while running. They are on the upper thigh and hip.
Lateral hamstrings are very important to keep stretched and strong because they help with the rotation of the knee, and usually when hamstrings are hurt, the knee is not able to move and work regularly.
Hip rotators are important to keep strong because they stabilize and keep balance in your hips while running. Many people over-look hip rotators, but weak ones put strain on the piriformis(butt) muscles.
Marisa Cresham
mack hollins
ReplyDeleteadductors-A muscle that draws a body part, such as a finger, arm, or toe, inward toward the median axis of the body or of an extremity.
hip flexors-a range of skeletal muscles that enable the body to move in certain positions.
lateral hamstring-play a crucial role in many daily activities, such as, walking, running, jumping, and controlling some movement in the trunk.
hip rotators-allow you to rotate your hips more easily
The adductor rotates the hips and is located in the thigh
ReplyDeleteThe hip flexors are what open upp your hips and help you explode in a lift like powercleaning it brings your hips through
your lateral hamstring helps flex your knees and is part of your posteriar thigh
hip rotators gicve you the range of motion needed to run or jump
Chris Kohn
PS u told me to remind u about my missing blog grsades
Adductors- The primary function of the Adductors are adduction the movement of the leg in towards the centerline of the body. The Adductors also serve to stabilize the hip joint.
ReplyDeleteHip Flexors- The function of the Hip flexor(Iliopsoas) is hip flexion, which means bringing the thigh up towards the abdomen. The hip flexors are also active when the abdomen is being moved towards the thighs, e.x. sit-ups
Lateral Hamstring- In movement, the hamstrings primary function is to decelerate the lower leg in the saggital plane. Positionally, knee flexion in walking/running occurs as a result of hip flexion. When the body responds to gravity, function changes.
Hip Rotators- they are outward rotators for the hip and abductors, as well as light extensors. In hip flexions of over 60%, the piriformis serves as an inward rotator of the hip.
Damian Cruz
Adductors- it adducts and medially rotates the thigh
ReplyDeleteHip flexors- Flexes around the femur to pull the knee up
Lateral Hamstring- helps move leg side to side
Hip Rotators- allows for full range of motion in hips
Aaron Kay
Adductors adduct the thigh muscles in that it helps the thigh muscle to extend toward the central line of the body. Hip Flexors help to pull the knees up such as in a squat motion. Lateral Hamstrings help stabalize knees. Hip rotators help maintain a lumbar spine during activities.
ReplyDelete-Dimitri
Daniel Nozick-
ReplyDeleteAdductor- allows rotation at the thigh
Hip Flexors- pull the knee upward
Lateral Hamstring- allow knee flexion and hip extention
Hip Rotators- allow the hip to rotate (laterally)
Matt Grimm
ReplyDeleteThe function of the hip flexors is bringing the thigh up towards the abdomen like in running. The hip flexors are also active when the abdomen is being moved towards the thighs, such as in sit ups.
The hip rotators have six functions: flexion (raising the upper leg toward the torso), extension (moving the leg back), abduction (moving the leg outward), adduction (moving the leg in), lateral rotation (turning the leg outward), and medial rotation (turning the leg inward).
The function of the adductors is the movement of the leg in towards the centerline of the body. Also the adductors stabilize the hip joint.
The hamstring brings the heel towards the butt and moves the leg to the rear. It also decelerates the lower leg in the saggital plane.
adductors-any of three powerful triangular muscles that contribute tothe adduction of the human thigh
ReplyDeletehip flexors-a group of muscles that act to flex the femur onto the lumbo-pelvic complex
hamstring-Any of the tendons at the rear hollow of the human knee.
hip rotators-the muscle that lies under the gluteal muscles
-olin akisoglu
Adductors- the inner muscle of thigh hat allows movement in centerline of the body
ReplyDeleteHip flexors- allows knees to move up to chest
Lateral Hamstring- lets your heals touch your butt
Hip Rotators- allows for full range of motion in hips
eric song
aducctors allow rotation near the thigh
ReplyDeleteHip Flexors allow you to pull your knee up
Lateral Hamstring-knee flexion and hip extension
Hip Rotators allow lateral rotation of hips
Stoeber
Palina Ivanova
ReplyDeleteadductors-"is to adduct or bring your legs towards the midline of the body"
hip flexors-"Flexes around the femur to pull the knee up"
lateral hamstring-"cross and act upon two joints - the hip and the knee."
hip rotators- they are to allow easier rotation in your hips
Adductor muscles adduct the itself towards the centerline of the body
ReplyDeleteHip Flexors allows movement of many muscles that surround the hip. they flex, extend, abduct, adduct and open up your hips.
Lateral Hamstring allows the knee to flex and the hip to extend
Hip Rotators allows the head of the femur to move in a ball-and-socket motion.
Steven Rubin
The adductors allow you to pull your legs to to the mid-line of your body. It also allows you to rotate your thighs
ReplyDeleteThe hip flexors allow you to bring your thigh up to the abdomen
The lateral hamstring allows you to rotate your knee as well as help stabilize it
The hip rotators allow you to manuever your hip forward, backward, and sideways.
Michael Castelli
hip flexors bring the thigh towards the abdomen. Rotators allow the leg to raise toward the torso, move back, move out and in as well as rotating the leg. The adductors are responsible for stability in addition to moving the leg inwards. The hamstring allows the foot to curl towards the body.
ReplyDelete-Micah
The hip flexors are the upper part of the thigh
ReplyDeleteThe adductors are the inner part of the thigh
The hip rotators are under the gluteal muscles
The lateral hamstrings is at the posterior thigh
Harris Tsinas
Adductors- rotation in the thigh, stabilizes the hip
ReplyDeletehip flexors- move the the thigh upwards
lateral hamstring- stabilizes the knee, allow for knee flexion
hip rotators- allows for large range of motion in the hip
Max Langworthy
-The adductors are on the inner thigh, and stabilize the hip, moving legs inwards.
ReplyDelete-The hip flexors allow the thighs to move upwards, such as when doing high-knee exercise. They are on the upper thigh.
-The hip rotators allow much of the hip's wide range of motion. The rotators are in the gluteal muscle set.
-The lateral hamstring is in the back of the thigh, and it stabilizes your knees, and allows flexion in your knees and extension in the hip.
Apologies for lateness.
~Voss
The hip flexors are the upper part of the thigh
ReplyDeleteThe adductors are the inner part of the thigh
The hip rotators are under the gluteal muscles
The lateral hamstrings is at the posterior thigh
Patrick Bagheri
adductors-A muscle that draws a body part, such as a finger, arm, or toe, inward toward the middle of the body.
ReplyDeletehip flexors-skeletal muscles that enable the body to move in certain positions.
lateral hamstring-help in daily activities, such as, walking, running, jumping,.
hip rotators-allow you to rotate your hips easily
Jason Camerin
Adductors- The primary function of the Adductors are adduction the movement of the leg in towards the centerline of the body. The Adductors also serve to stabilize the hip joint.
ReplyDeleteHip Flexors- The function of the Hip flexor(Iliopsoas) is hip flexion, which means bringing the thigh up towards the abdomen. The hip flexors are also active when the abdomen is being moved towards the thighs, e.x. sit-ups
Lateral Hamstring- In movement, the hamstrings primary function is to decelerate the lower leg in the saggital plane. Positionally, knee flexion in walking/running occurs as a result of hip flexion. When the body responds to gravity, function changes.
Hip Rotators- they are outward rotators for the hip and abductors, as well as light extensors. In hip flexions of over 60%, the piriformis serves as an inward rotator of the hip.
Nabil
adductors- move the leg downwards, stabilizes the hip
ReplyDeletehip flexors- bring your knee up to your stomache
lateral hamstring- allows the knee to flex and stabilizes it
hip rotators- allows for up, back, and sideways motion of the hip
Blatt
The adductors are on the side of the hips and are responsible for the extension of the hips. The hip flexors allow the thighs to move up. The lateral hamstring allows you to rotate and stabalize your knee. The hip rotators allows your hips to have a large range of motion.
ReplyDeleteThe abductors stabilize the hip joint and move the leg toward the body. The hip flexors pull the knees towards the abdomen. The lateral hamstring stabilizes your knee and helps flexion for running and walking. The hip rotators helps the hips move in all directions.
ReplyDeleteJake Bradley
abductors stabilize the hip joint and allow you to bring your leg toward your body. the hip flexors allow the knee to be pulled toward the abdomen. the laterial hamstring supports the knee and works with flexion. the hip rotators move the hip to move in any direction.
ReplyDelete-Greg Potemken