Adductor Magnus (I think)

[Ken Rogan]

Hi guys, seeking advice on a long-standing issue with what I think is the top of my left AM. Just behind the gracilis, almost right at pelvis, I have an irritable muscle. It has been an on/off issue for a long time, and is most easily felt, or aggravated, by: 

1. This yoga pose/stretch, which pinches at the exact sore point described

2. Kettlebell swings (16kg bell), for which AM appears to be an important component, judging by 

Could you advise of the best way(s) to stretch this area, if indeed I’m identifying the right place/muscle. FYI, I am already performing kneeling cossack squats every day, and these are fantastic for overall mobility, but I find that they do not effectively get at this area, whether I keep my foot flat, toes pointed forward, or toes up to the sky. I can very effectively massage the area by straddling a foam roller, but I can't find an effective stretch, and massaging is not stretching. 

Once aggravated, this niggle seems to have knock-on effects around my left hip, making it sore to perform yoga’s warrior 2 both at the sore point described, but also deep in my left hip on the outside. Similarly, when I stretch my right hip flexor, I’ll feel small discomfort on my left AM at the position described. 

Hope you can help, thanks in advance. 

Ken

[Nathan]

Hi Ken,

Your whole post was bolded for some reason. It was a bit jarring, so I removed it. I hope you don't mind.

Regarding stretching AM, there is a movement that Kit shows at his workshops (and perhaps in some of his videos but I can't recall if/which at the moment) where you bend forward in the low lunge position and attempt to touch your head to the ground. Here is our lovely Czon demonstrating what this might look like if you are very, very flexible. You do not have to bend the back leg, of course. Here is another example. The hamstring stretch done at the beginning of the lying spinal rotation (part of the ST daily five/six) should also stretch the muscle. I don't believe it's shown in the lying rotation YT video, but basically this. You should also be able to hit the area with your Cossack squats by playing around with rotation of the straight leg and forward lean, but I would also suggest doing the Cossacks standing (rather than kneeling) while holding on to something (pole, door frame, etc.) in front of you to control intensity, help balance, etc.

[Ken Rogan]

Hey Nathan thanks a million for this and humble apologies for the lateness of my reply!! I didn't get a notification of your response (prob due to the post being bolded-removed-replaced etc.) Thanks for the advice, I will try the Czon example, and the lying AM one.

Since I posted last time I have had some progress with a standing side-to-side stretch, like in Liv's follow along pancake video (28.20) where you sort of cossack without rotating. I don't get down very low but I got some stretch into AM that way, especially by pressing my elbow into the opposite knee.

Then, from the kneeling cossack with my left leg extended (the issue leg) I don't rotate the foot, and drop my left shoulder down, rotating my right shoulder up, which pronounces the stretch a bit. Those are the two, along with the foam roller/hockey ball have brought a bit of progress. I have been able to get on with mixed intensity kettle bell swings without causing a problem.

That said, I still feel the pinch in the AM when I do this sort of twist, whether sitting on the floor or as in the example. The same pinch also prevents me from finding a good piriformis stretch. I have never been able to find a comfortable/effective piriformis stretch, sitting (even elevated on mats/blocks) or doing a standing stretch like this one a coach showed me. In all cases the pinch/discomfort in my AM kicks in before I can get a stretch into piriformis. I can do lying pigeon no problem, I just don't find it gives a strong stretch. 

I'll add the two stretches you suggested and report back in a week or so, if you've any ideas about hitting piriformis in light of the limitations described I'd appreciate any advice. 

Thanks Nathan and sorry again for the slowness of response, I'll keep a closer eye here. 

Ken

[Nathan]

Ken,

No worries! I'm in no rush 

Happy to hear you've had some progress.

23 hours ago, Ken Rogan said:

The same pinch also prevents me from finding a good piriformis stretch.

Unfortunately, the best stretches specifically targeting piriformis tend to use that leg configuration since that is how to place piriformis under stretch. That said, any legs apart forward bend (half/full pancake, diamond pose, tailor pose with forward bend) absolutely will stretch piriformis if emphasis is placed on rolling the pelvis and not compensating by flexing the back, but other muscles tend to limit these stretches before piriformis does, depending on where you are tight. Never hurts to give them a shot and see how they work for you, though!

My other suggestion would be to roll the offending area, as well as the glute/piriformis area, with a ball or foam roller immediately before doing one of the conventional piriformis stretches. This may give you just enough leeway to do a bit of quality work on piriformis without irritation.