Lesson 4
In order to make your leg lines look great during dancing and performing acrobatic elements, you need to learn how to work in the turned-out position with your leg, turn on the internal adductors and, of course, understand the principle of their work.
Read the theoretical part and think about the activation of these muscles during the practice exercises and why they are important to exercise.
Adductors
Tailor muscle (sartorius) —Is the longest muscle in the human body.
It is located on the front surface of the thigh, passes to its inner part, and then to the inner surface of the lower leg.
Bends the leg in the hip and knee joints: rotates the shin inward, and the thigh - outward. Participates in the straightening of the thigh, prevents the inversion of the thigh inward during squats.
In the exercises of today's lesson, we will need to turn the leg with the knee outward and the heel inward (turn out), thus contributing to the inclusion of this muscle in the work.
Adductor Magnus
It lies a little deeper than the rest muscles of this group and it is much bigger than others.
Helps in adduction of the thigh.
Adductor Longus is flat, looks like a triangle, located on the anteromedial surface of the thigh.
Takes part in its flexion and rotation outwards.
Adductor Brevis is a small muscle of the medial thigh muscle group.
It helps to adduct the thigh, participating in its flexion and rotation outward.
Gracilis - the muscle of the medial thigh muscle group.
Long, slightly flattened, lies subcutaneously, located most medially. It starts from the front surface of the pubic bone and, heading down, goes into a long tendon, which, crossing the leg behind, is attached to the tibia.
Even before the attachment point, the tendon of the small muscle fuses with the tendons of the tailor and semi-tendon muscles, as well as with the fascia of the lower leg.
It helps to adduct the hip, bends the lower leg in the knee joint, turning the leg inward.
The relative weakness of this muscle compared to other proximal femoral muscles and the structure of the blood supply made it a suitable candidate for removal and self-transplantation instead of damaged muscles that cannot be restored.
Please think how these muscles may help you in the exercises of this lesson.
Muscles of the lower back
The large lumbar muscle ( Musculus psoas major) - is a deep, long muscle. It starts from the lateral surface of the bodies of the XII thoracic, four upper lumbar vertebrae. Tapering slightly, the muscle goes down and slightly outward and, connecting with the bundles of the ileum (Iliacus) forms a common iliac-lumbar muscle ( Iliopsoas).
Small lumbar muscle (Musculus psoas minor) - a thin, spindle-shaped muscle. Located on the front surface of the large lumbar muscle.
Stretches the inguinal ligament and is involved in the flexion of the spinal column. Supports lordosis (deflection) of the spine in the lumbar region.
All these muscles perform hip flexion and supination in the hip joint. With a fixed leg, it bends the lumbar spine.
We can see a close relationship between the lower back and pelvic muscles and, as a result, the influence of a sedentary lifestyle and atrophy of internal muscles on flexibility.
That is why it is so important to take time to stretch and relax the muscles of the lower back! In the practical part of today's lesson, you will find specific recommendations and exercises.
Think about how these muscles participate in the practical exercises of today's lesson.
Practical part
Exercises from the first and third lessons must be repeated in order to warm up well and prepare the body for further work.
Exercise Set 1
Starting from a lotus position. Sit with your back straight.
1. Take the leg from the inside, grab the heel and straight ahead. Straighten the leg and take off the hand. Through the side put the leg down. Keep the leg turned out (heel to the ceiling and knee outward) and straightened during the exercise. Return the straight leg.
2. Hug the bent leg with both hands and move from side to side to stretch the gluteus muscles.
Repeat the first 2 exercises 3 times
3. For the fourth time open the straight leg through the side to the floor and make a small movement like the foot bouncing a small ball with the heel of the foot. Repeat 4 times and return the straight leg back.
4. Put one foot above the knee of the other in such a way that the foot is in the air. With the help of the hand, rotate your foot to one side in large rounds and then to the other. 3 rounds per side. It helps to stretch the muscles around the ankle and foot.
5. Stretch in the gluteus and back muscles. Take a big breath and press the upper knee towards the floor. Stretch for a few seconds. After that take a breath and then move the bodyweight forward and try to lie on the leg.
Repeat this set on each leg.
Exercise 2
Sit down on the floor. The back is straight. Take a breath and move your hands through the sides up. Try to extend your lower back. Pull your hands straight and your body forward.
Return back to the middle and join the fingers of the palms and turn them toward the ceiling. Pull your hands up and forward as much as possible without rounding your back.
It is important to keep your back straight and knees straight throughout the exercise.
People who have difficulty in this exercise can open their legs just 90 degrees. Move your hands through the top, put them on some object - chair, pillar, or whatever else you can lean on.
Tighten the lower back and pull the tailbone out and return. Repeat the exercise several times.
Exercise 3
Start in the Lotus position. Move the buttocks muscles and sit straight on the sitting bones. Straighten the back and grow with your head towards the ceiling. Keep stomachs wrapped, shoulders pressed down and ribs closed. Hold one leg on the inside of the heel (anyone who has difficulty can hold the inside of the ankle). Move the leg to the side and return to the middle to release the hip joints and gentle work on the hips muscles.
Exercise 4
Start at the Lotus position. Take one leg from the inside on the heel and straighten it.
Leave the hand and keep the leg in the air, foot turned out only with the help of its strength. Put it slowly down to the floor. Hold the leg straight and the back long throughout the exercise. Grasp the bent leg with the opposite hand and pull the other hand to the straight leg. Keep both sitting bones on the floor. Try to open the chest to the ceiling and stretch your side.
Exercise Set 5
1. Sitting on the floor. Straight legs are open 90 degrees. Put your hands on both sides of the leg. Keep it turned out. Raise a straight leg 8 times. The more hands forward, the harder it is. Do the exercise on the other leg as well.
2. Hold the knees straight on the floor and take up the heels. To be successful in this exercise you have to stretch your leg out as much as you can and activate the quadriceps muscle, and stretch a strong point on your foot. Do 8-10 reps.
3. Put your hands between your legs and raise the two legs together while keeping the tower out.
Exercise 6
“Down dog”
Starting position - sitting on your knees, arms extended forward. Transfer the weight forward, onto the hands in order to deploy the feet and put the fingertips on the floor. Then we push our hands against the floor and try to reach with the heels to the floor. Try to put the elbows on the floor without bending them. Push the floor alternately with each foot. And after that, with both feet together.
Try to extend the lower back. If you feel it is difficult, you can bend your knees a little.
Return to the starting position.
Exercise Set 7
1. Lie on your back, move your legs over your head and try to pull your legs back as much as possible for a nice stretch in the lower back. To make the exercise easier you can do it with bent legs. Bend and straighten your legs and each time try to get further with your toes.
2. Then start to lower your pelvis, but before it reaches the floor, press with elbows on the legs. Add flex to your feet and press them against the floor.
The goal is to put the pelvis to the floor without detaching the legs.
3. Try it with your legs straight.
Stay in any position 10-30 seconds.
Exercise Set 8
Exercises to relieve tension from the lower back.
1. Starting position - lying on your back, feet touching the floor, arms up.
Now try to tear the lower back off the floor and then press it again. To do this, you will need to tighten the pelvis. Repeat several times.
Press the lower back to the floor, and lift the pelvis up slowly, the vertebra behind the vertebra to the shoulder line. Note that the legs and buttocks are tense.
Then lower the pelvis slowly to the floor, the vertebra behind the vertebra. First, we press the lower back to the floor and only then the pelvis.
Repeat the exercise 3-4 times.
2. Once again, the pelvis lifts up to a shoulder line. Make a big circle with the hips - almost reach the floor and lift the pelvis up again. 3 times each side. The buttocks muscles should work hard in this exercise. Then put your hips down to the floor
HOME WORK
1. Enjoy working with your body!
2. Repeat all exercises from previous lessons.
3. Carefully read the theoretical part and find the muscles in question.
4. Do the practical exercises in this lesson.
5. Answer the question - in what exercises do you think the adductor muscles work?
6. Choose the exercise you like the most, take photos and upload them to Instagram and tag me on @alisapleskova photo so I can see your progress !!! 💪😀