The Adductor Hiatus is simply a space in the attachment of the Adductor Magnus.
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 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.
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Don't Forget About This Lower Body Muscle! While hip adductors are not one of the main muscle groups that comprise the lower body, they are still an important aspect that needs to be looked after.
One often forgotten about muscle when it comes to strength training is your hip adductor muscles. While these are not quite as important as training your quadriceps or hamstring muscles, they definitely do play a role in overall leg strength and keeping them strong will help you lift heavier amounts of weight on your more major lifts as they are assistant muscles.
The hip adductor, commonly called the inner thigh, is made up of three heads, the adductor brevis, the adductor longus and the adductor magnus. All of these heads work together to perform the hip adducting movement.
In addition to adducting the leg (bringing the inner thigh closer to the center of your body), the adductor muscles are also responsible for the very initial part of flexion (leg movement straight out to the front), back extension (when standing upright, bending at the waist so that the shoulders move into a 90 degree angle with the body), as well as external rotation (rotating the leg externally).
The two smaller muscles that assist the hip adductors in performing these movements are called the gracilis and the pectineus. They are located deeper into the leg than the adductors and are much smaller in size.
In order to strengthen the hip adductor muscles, you should perform strength training exercises for them as part of your lower body workouts. While you do not need to dedicate a large amount of time to them, as they will be worked during squatting and lunging exercises, throwing in one isolated exercise is not a bad idea.
The groin muscles (get your mind out of the gutter!) The adductors help PULL the muscles toward the median line, as in closing your legs. Also a key muscle in sprints and quick turns which explains why it's so often injured by the occasional weekend athlete. Avoid the sound of agony during the next touch football game by warming up, stretching, and exercising with care. Otherwise, the groin muscle won't be a laughing matter anymore.
Maintain your ideal body weight. The more you weigh, the more stress you are putting on your joints, especially your hips, knees, back and feet.
Move your body. Exercise protects joints by strengthening the muscles around them. Strong muscles keep your joints from rubbing against one another, wearing down cartilage. We can help you get started on an exercise program that works for you.
Stand up straight. Good posture protects the joints in your neck, back, hips and knees.
Pace yourself. Alternate periods of heavy activity with periods of rest. Repetitive stress on joints for long periods of time can accelerate the wear and tear that causes osteoarthritis.
Listen to your body. If you are in pain, don't ignore it. Pain after activity or exercise can be an indication that you have overstressed your joints.
Don't be static. Changing positions regularly will decrease the stiffness in your muscles and joints.
Forget the weekend warrior. Don't engage in activities your body for which your body isn't prepared. Start new activities slowly and safely until you know how your body will react to them. This will reduce the chance of injury.
Wear proper safety equipment. Don't leave helmets and wrist pads at home. Make sure you get safety gear that is comfortable and fits appropriately.
Ask for help. Don't try to do a job that is too big for you to handle. Get another pair of hands to help out.