The Best Stretch For Tight Inner Thigh Muscles (Golfers, Take Note)
Today’s Topic Highlights:
The adductor muscles of the inner thigh are one of the least commonly stretched areas of the body.
Tightness in these adductor muscles can inhibit hip rotation, shorten stride length in gait, increase fall risk, and negatively impact swing mechanics in golfers.
Stretching the adductor muscles can be tricky. That is why I developed a ground based stretch for them that I call the “goalie save” stretch.
This stretch is particularly beneficial for golfers who have trouble getting full rotation at the hips during their swing.
As with most other stretches and exercises I teach, the goalie save stretch can be performed right at home in your living room.
The adductor muscles of the inner thigh are one of the least commonly stretched areas of the body. Tightness in these muscles can inhibit hip rotation, shorten stride length during gait, increase fall risk, and negatively affect swing mechanics in golfers. Keeping them flexible has a subtle yet significant impact on the quality of your daily movement.
The adductors are located on the inner portion of the thighs. They are basically sandwiched between the quadriceps and hamstrings. The adductor muscles largely govern our lateral stability in walking, rotation, and general balance. They typically become excessively tight from either prolonged sitting or activities involving rotation/twisting. Many golfers and tennis players have tight adductors.
The way we walk is strongly influenced by the inner thigh muscles. When they are flexible, our legs usually have a longer stride. The legs are able to swing backwards and forwards during gait with a full range of motion that feels loose and free. When they are tight, our stride length is shortened. The legs cannot move as they are designed and the result looks and feels like short, choppy steps during gait.
Stretching the adductor muscles can be tricky. They in fact govern our balance, so it’s difficult to stretch them properly while standing. That is why I developed a ground based stretch for them that I call the “goalie save” stretch. The name is derived from how it appears - to an observer, you look like somewhat like a hockey goalie trying to save a puck.
This stretch is particularly beneficial for golfers who have trouble getting full rotation at the hips during their swing. Adequate hip rotation is critical for producing speed and maintaining balance in the golf swing, especially drives. When hip rotation is limited, compensation patterns manifest. The arms and lower back will often attempt make up the difference. This leads to mechanical habits and an increased likelihood of lower back irritation.
Below is a tutorial for performing the goalie save stretch. Follow the sequence of pictures accompanying the instructions. Because this stretch involves being on the knees, a yoga mat or soft ground surface is recommended. No other equipment is required.