Übungen zum Beschwerdebereich: Leiste / Adduktorenbereich | mit Felix

Hi sports friends, it's your Felix again. Nice to see you at the start. Today I want to show you specific relaxation exercises to loosen up the adductors and the stripe and at the same time strengthen the gluteus muscles. The adductor group is the inner thigh. It has the function of pulling the leg towards the body and most of the time this structure is relatively firm and therefore susceptible to injury. That's why we want to loosen up with the fascia roll, with the tiger tail or with the noodle roll, also with the fascia ball and at the same time also the outside, the adductor group, which leads the leg outwards, strengthen. Because it tends to weaken, especially when we sit a lot in everyday life or stand still. To loosen up this area, we start on the mat in a firm position, shoulders back, upper body upright, look forward, you can fixate on a stable object. Then it's about slowly bringing one leg forward and lowering it again. Slowly bring it in, pull up the knee and down again. Keep the balance, keep the upper body in position and feel how the whole thing feels in the hip and in the stripe. Does it hurt? Do you go a little further in the movement? If you notice that there is something solid, then feel free to do a smaller movement to relieve stress. 30 to 60 seconds, then loosen up, shake out the legs and then it goes on. We want to move now and bring it into the hip joint. For this we start in a one-legged position, feel free to fixate again, then you pull the knee up as before and turn the knee outwards and go down again. Knee up, knee outwards and then lower the leg. 5 to 10 repetitions per side, feel into the hip, does it feel more pleasant? Otherwise, feel free to do a smaller movement to relieve stress. Then, of course, switch sides and then we have the counter-movement. For this we bring the knee up from the outside to the middle and lower the leg again. Lift the knee to the side and then rotate it inwards and lower it again. Also keep the upper body as calm as possible here. We want to have the movement in the knee joint and in the hip. Hopefully you can already feel how the blood flow increases in the hip region in the direction of the lateral thigh and the inner thigh area. Then we should be well warmed up for the next strengthening exercise. Now we come to the first strengthening exercise. For this you need a resistance or theraband of any strength. It should be about 1.5 to 2 meters long. Then we put ourselves into the band. Make sure that the ends are about the same length. Then please wrap the band around your hand, so that the fingertips stay alive. Then pull the band and bring the wrist to the hip on the side. Both knees slightly bent, shoulders back. Then it's about moving one leg outwards to strengthen the structure on the side of the buttocks. Shoulders back and then you kick with one leg outwards and back in. In between, you can put your foot up again to stabilize yourself. Slightly bend the standing leg, shoulders back and then kick outwards. We only want the movement here in the hip. And then you can vary. You can kick out to the back or to the side. Keep your upper body calm. Stay stable again and again. I'll do it again from the side. Shoulders back and then kick to the side or kick to the side. And slightly out to the back. It is always important to bend the standing leg slightly to build up a basic tension. Then it is easier to hold it with the same weight. After 15-20 reps, you should feel a certain tension in the lateral buttock musculature to strengthen the muscle group. Do it on both sides. 2-3 sets of 15-20 reps. After each set, wrap the band a little tighter to increase the resistance. Now that we have strengthened the outer side, it is time to relieve the tension on the inside. I want to do a specific stretching exercise with you. Find a wide stance. As far as it is still comfortable. Bend one knee. The knee is slightly out to the front. The tips of the feet point forward. Keep your upper body upright. Go as far as possible into the bent knee with the weight. You should feel a stretch in the lateral buttock muscle. That's what we want. Straighten the upper body. Then you slightly spring into this position. Always shift the weight to the bent knee and the bent leg. Now vary the upper body position. Rotate the upper body to the bent leg. Feel how the stretch changes. It is important to breathe evenly. If you don't feel the stretch so intensely, take a bigger step to the side. Go a little deeper into the knee. Feel the stretch in the adductor muscle towards the bar. 20-30 seconds. Then switch sides and do 2-3 sets per side. In the next stretching exercise, we stay in the same direction. I do it on the other side. Again a wide stance. Bend one leg. Stretch the stretched leg by slightly springing it in. Now you don't work on the upper body, but on the foot. Change the foot position. Spring in. Lift the tip of the foot from the ground. Go onto the heel. Change the foot position. Point the tip of the foot slightly upwards. Turn the foot slightly forwards. Depending on the foot position, you feel the stretch in certain areas of the inner thigh. That's what we want to achieve. We don't just want to loosen one structure in one direction. We want to reach all structures in the inner thigh to release tension. 20-30 seconds. Loosen again. Feel it. Do it on both sides. Do 2-3 sets per side. Hold it for 20-30 seconds. After the strengthening, we move on to the loosening. We want to loosen the structure of the inner thigh by doing a self-massage with the Faszienrolle. Concentrate on the upper area, the upper third of the inner thigh. Align the roller lengthwise in front of you. Go into the forearm support. One leg long. Bend the loosened leg to the knee joint. Spread the knee to the side. The roller is placed like this. From this position, slowly roll towards the bar. Further towards the inner thigh. And slowly back again. Slowly towards the bar. Feel in which area you feel it the most intense. Focus on the upper third of the inner thigh. Roll up and down. 1-2 minutes. As soon as you find a position that is more intense, stay on this point. Keep breathing. Enjoy it. At this point, go into the fascia tissue. Loosen it for a long time. After 1-2 minutes, switch sides. Do it 2-3 times a week. After loosening the roller, we want to work on the fascia or tennis ball. The goal is to go into the bar. Place the ball as high as possible on the inner thigh. Do it in the basic direction. Bend and spread the loosened leg. Slowly go into the fascia tissue with the ball. From this position, roll back and forth. You can also vary the foot position. Take the heel outwards as far as possible. And back inwards. As soon as you find a point that is more intense, stay on this point. With the ball, we want to go deep into the fascia tissue. Keep breathing. Until the pain point is 70%. Then you can choose a second point on the same side. It's enough if you go 1-2 cm higher or lower. Or if you go further into the bar. Stay here for 1-2 minutes. Enjoy it. Switch sides. You should feel how relaxed the adductors are. And how the outer side of the gluteus muscles is strengthened. This way, you can avoid problems in the lumbar region. Try it out. We would be happy if you give us a thumbs up. Subscribe to our channel for more videos. Tell us in the comments which forms you want to see next. See you soon. Your Felix.