Half Middle Split Adductor Contract-Relax (PNF)

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Written By Danielle Enos (Dani Winks)

Flexopedia > Adductors

Half Middle Split Adductor Contract-Relax (PNF)

Muscle Group Stretched: Adductors

Muscle Group Strengthened: Adductors

Type of Stretch: Active Static

Difficulty: All Levels

Suggested Prerequisites: none

This variation of the passive half middle split (aka half frogger) stretch works on strengthening our adductors (inner thighs) while they're in a lengthened position. Unlike half frogger slides (which also strengthen the inner thighs), this drill involves staying in the stretched position for the duration of the exercise, focusing on improving the end-range strength of our adductors.

How To

Note: there are many variations of contract-relax style stretching, including differences in the intensity of the muscle contraction, duration of contract/relax times, number of repetitions, and so on. This happens to be my preferred method, but feel free to experiment for yourself!

Step 1

Start in a half frogger stretch: from kneeling, extend one leg straight out to the side, with the knee and toes facing forwards (foot flexed), both knees in line with your hips. The straight leg is basically in a middle split position, and the bent knee in a frogger stretch position (hence the “half” frogger). You should be feeling a stretch in your inner thighs. For this drill, we’ll want to be in our deepest stretch our body feels safe with holding.

Step 2

Staying in the same position (don’t actually move), engage your inner thigh muscles by pressing the straight leg’s foot into the ground. You’ll feel both your inner thighs contract. Hold this contraction for 10 seconds.

Step 3

After 10 seconds of contracting, relax your legs. Stay in the stretch (don’t pop on out and take a break if you can avoid it), and hold the passive/relaxed stretch for 20 seconds. If it feels comfortable, you can try to wiggle the straight leg foot farther out to the side to sink into a deeper stretch.

Step 4

Repeat for another 2-3 rounds of contracting for 10 seconds then relaxing for 20 seconds, trying to sink a little deeper into the stretch each time.

Modifications

Need to make it easier?

Start in a narrower stretch. Instead of your “max” end range stretch, slide your legs out to a position that feels like 70-80% of your maximum stretch, and strengthen that range of motion.

Want to make it harder?

Add a block under the straight leg foot and do your contract-relax in a half middle oversplit (only if your hips are already flat or close-to-flat on the floor in your half frogger).

 
 
Danielle Enos (Dani Winks)

Dani is a Minneapolis-based flexibility coach and professional contortionist who loves sharing her enthusiasm for flexibility training with the world.

https://www.daniwinksflexibility.com
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