Strengthening and stretching
There are two ways to stretch the inside of the thigh and thus the long adductor muscle. The athlete stands with approximately double the shoulder width (straddle step) and the tips of the feet point forward. The body weight is now shifted to one side, so that the leg on the side to be stretched is stretched approximately through, while the other leg is bent in the knee joint.
The upper body should be kept as straight as possible. The second variation is done while sitting. The soles of both feet touch each other while the knee joints are pressed towards the floor.
Strengthening of the long adductor muscle can be done in the gym on special equipment (“adductor machine“). Here the leg is guided inwards against a counterweight or resistance.
