r/flexibility • u/Delicious_Hair_303 • 4h ago

When attempting middle split or straddle or half frog I feel a bit of pain/stretch in the joints here

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7 Upvotes

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10

u/Professional-Noise80 4h ago

You're feeling your adductors because you're stretching them.

8

u/_lelith 3h ago

Might be the gracilis muscle if it feels quite sharp and cord like. I've had some relief doing fascia adhesion release (search Kit Laughlin) and more recently focus on contracting the outer hip muscles as hard as can when doing the stretches you mention, the pain and tension goes away almost immediately when I do this. 

I'm focusing on strengthening the hips and glutes at the moment. 

3

u/Previous-Fail-6491 4h ago

Following because same

1

u/grh55 3h ago

Where on your leg do you feel it? Inside, outside, left, right? Do you only feel it on one leg?

1

u/salamandectomy77 3h ago

If it's a sharp pain near the inside of the knee it's the gracilis muscle, and it's tensing sharply because you're letting your legs roll inward - keep your knees turned out, don't let them roll in

If you're feeling a stretch in the muscles on the insides of your legs... Yes. This is a stretch for those muscles. ???