Morris Plains New Jersey Master Trainer discusses the forgotten muscles: Adductors
With everything we do, the adductor muscles should be a priority for every individual, as they encompass a large part of our lower body and these muscles are part of our core muscles.
The anatomy and the integrated function of these muscles (a.k.a. hip adductors, inner tight muscles, medial tights muscles or muscles of the medial compartment of the thigh) The group is comprised with 5 muscles with most of their mass lying superficial on the medial thigh from the pubis and the (ramus or ischium) to the knee , along the length of the medial femur. The adductors are a very large muscle group comprising 22.5% of the mass of the lower extremity . (The only group that may be larger is the combined mass of the gluteus maximus, gluteus medium and gluteus minimus ). The available research suggest that the adductors are composed of far more type 1 muscle fiber than type 2 muscle fiber.
Function
The adductor muscle group is comprised of 5 muscles : pectineus, adductor brevis, adductor longus, adductor mangus, and gracialis. Functionally these muscles may be divided into the posterior adductor magnus with a unique set of functions, and the anterior adductors, which include all the other adductor muscles, which perform similar functions . All of the adductors cross the hip, and all may contribute to hip adduction, the posterior adductor magnus will contribute to hip extension and external rotation, and the anterior adductors, will contribute to hip flexion and internal rotation, the gracilais crosses the knee and may contribute to knee flexion and internal rotation.
PRACTICAL APPLICATION
The integrated function of the adductors for the detailed analysis of human movement, and the development of sophisticated exercise programs and therapeutic rehabilitation interventions. For example altered activity and length of the hip adductor muscles may be contribute to groin pain, hip joint impingement , low back pain, excessive knee valgus and knee pain. Altered adductor activity may also result in a reduction of gluteus maximus and gluteus medium activity , resulting in a significant decrease in lower body speed, agility and strength and a reduction of the effectiveness of resistance training routines intended to improve lower body strength and hypertrophy. Deeper knowledge of adductor anatomy is essential for optimal assessment, intervention selection and building a repertoire of adductor specific techniques.
Conclusion
My goal with this article is to show the parts of the adductor region in the body so all readers can dissect some information, and strengthen/stretch those muscle properly for optimum performance and over all health on joints and ligaments on that segment of the body!
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