Walker, Brad. Ultimate Guide to Stretching & Flexibility. 3rd ed. 2011. Print.
The abductors are located on the lateral side (outside) of the thigh and hip.
They originate at the top outer edge of the hip bone and extend down the
outside of the thigh attaching to the lateral side of the tibia. The primary
action of the abductors is to abduct (draw away from the midline) the hip
Sports that benefit from these abductor stretches include: Cycling; Hiking,
Backpacking, Mountaineering and Orienteering; Ice hockey and Field
hockey; Ice Skating, Roller Skating and Inline Skating; Martial Arts;
Rowing, Canoeing and Kayaking; Running, Track and Cross Country;
running sports like Football, Soccer, Gridiron and Rugby; Snow Skiing and
Water Skiing; Walking and Race Walking.
The major muscles being stretched.
Tensor fasciae latae
I01 – Standing Hip-out Abductor Stretch: Stand upright beside a chair or table with
both feet together. Lean your upper body towards the chair while pushing
your hips away from the chair. Keep your outside leg straight and bend your
inside leg slightly.
I02 – Standing Leg-cross Abductor Stretch: Stand upright and cross one foot behind
the other. Lean towards the foot that is behind the other.
I03 – Leaning Abductor Stretch: While standing next to a pole, or door jam, hold
onto the pole with one hand. Keep your feet together, and lean your hips
away from the pole. Keep your outside leg straight and bend your inside leg
I04 – Standing Leg-under Abductor Stretch: While standing lean forward and hold
onto a chair or bench to help with balance. Cross one foot behind the other
and slide that foot to the side. Keep your leg straight and slowly bend your
front leg to lower your body.
I05 – Lying Abductor Stretch: Lean on your side on the ground and bring your top
leg up to your other knee. Push your body up with your arm and keep your
hip on the ground.
I06 – Lying Swiss-ball Abductor Stretch: Lean on your side on a Swiss ball and
place one leg straight out to the side. Bring your top leg up to your other
knee and push your hip towards the ground.
I07 – Lying Leg-hang Abductor Stretch: Lie on your side on a bench, let your top leg
fall forward and off the side of the bench.