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Here is how to do it: https://youtu.be/b9cKgwnFIAw The Phelps test is a quick assessment tool which aims to test for contractures of the gracilis muscle. SUPPORT US : http://bit.ly/SPPRTPT ARTICLES:Visit our Website: http://bit.ly/web_PTLike us on Facebook: http://bit.ly/like_PTFollow on Instagram: http://bit.ly/IG_PTFollow on Twitter: http://bit.ly/Tweet_PTSnapchat: http://bit.ly/Snap_PT Exquisite tenderness over the pubic symphysis should raise suspicion for osteitis pubis (inflammation of the pubic symphysis). Strong abductors are an integral part of sports performance, maintaining mobility, & injury prevention, as you age. However in each of these cases it wasn't simply tightness to blame but also accompanying gluteal weakness. This is the kind of stretch where attempting it can leave you a little disheartened especially if you have a lot of tightness in theadductors. Considering that you can modify the amount of weight & width of the pads, this exercise is great for beginners. Equine adductor muscle injuries - DVM 360 When stretching youradductors, traditional stretches may not work as you can be tight in so many different areas of theadductors. Begin with your knees & hands on the ground. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. So, to correct a posterior pelvic tilt, focus on stretches and exercises that loosen tight glutes, hamstrings, and abs while strengthening weak hip flexors. Poor GMax activation can also be causing the hamstring tightness/compensation that Gurmukh is experiencing. This is the best exercise to work hip adductor muscles & the core muscle simultaneously. The gracilis muscle is a long, thin muscle in each of your inner thighs that extends past your knee. Symptoms of a Gracilis strain include pain, bruising in the area of the muscle, swelling and muscle weakness. But theres no easy answer. Brace yourself using your hand against the machine in a safe place where your fingers wont get pinched. Bend both knees & draw your soles inward so that their borders are touching each other. To prevent joint strain, do not overdo this pose. Pain will likely be more severe at the top of the groin where the muscle inserts into the pelvis . Gracilis exercises utilize multiple small muscles in the inner thigh that are responsible for bringing the thighs together, providing balance & support, and proper hip alignment. Side lunge: "Side lunges are excellent to get the adductor opening," says Heimann. maintain your leg extended, and raise it upward as much as possible. Phelps test. Abnormal radiological findings around the pubic symphysis such as pubic bone marrow edema are general in athletes with adductor & pubic-related pain. Teach Me Anatomy. The Gracilis muscle involves the inner leg muscles, called the groin. A prior low back (lumbar spine) injury causing gluteus maximus and psoas inhibition and then subsequent Sartorius over-compensation. Raise your left leg to your right leg until they touch then lower back to the starting position.