HIP
ADDUCTION - MACHINE
CORRECT
FORM
1) Assume a seated
position in the hip adduction machine as shown. Sit all the way back
with your buttocks on the seat, hands on the handles and legs in the
leg attachments such that the side pads contact just above the inside
of your ankles or the middle pads contact just above the knee.
2) Pull inward with both legs simultaneously
until the pads touch each other.
3) You should feel this in the inner-thigh
region.
4) Return from this position
slowly and under control.
5) Inhale as you return
the legs, exhale as you pull the legs inward.
MUSCLES
USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
The main safety
factor in this exercise is the position you are sitting in. It is
important to make sure that you are sitting upright and all the way
back in the seat to prevent strain of the lower back.
EFFECTIVENESS
Performing hip
adduction seated is more effective than in sidelying, mainly because
you stress the hip adductors through more range-of-motion, and because
you can progress the weight much more easily. However,
there is a trade-off because you can only work the adductor muscles
with your hips flexed as shown in the picture. To completely train
the hip adductors, it would be important to also perform hip
adduction in sidelying as well. This
may be an effective exercise for those with patellofemoral pain
(1-3).
HELPFUL
WITH TRAINING FOR
Hockey, Track
and Field, Skiing, Martial arts.
REFERENCES
1.
Puniello MS: Iliotibial band tightness and medial patellar glide in
patients with patellofemoral dysfunction. J Orthop Sports Phys Ther
1993 Mar;17(3):144-8.
2. Grelsamer RP, Klein JR: The biomechanics of the patellofemoral
joint. J Orthop Sports Phys Ther 1998 Nov;28(5):286-98.
3. Powers CM: Rehabilitation of patellofemoral joint disorders: a
critical review. JOSPT 1998 Nov;28(5):345-54. |
