A little problem with adductor flyes

LPS · Post by **LPS** » Apr 15, 2006 12:30

My hamstrings seems too weak to keep legs full straight in flyes;
i can obviously keep thighs perpendicular to the floor, but my knees tends to bent due to hams inflexibility ( due to a past injury )

Can i do flyes in this position ? Or i must first strenghten hams before attempting flyes?

dragon · Post by **dragon** » Apr 17, 2006 05:22

THe flies can be done with a slight bend in the knee.
However it may be unconditioned hip flexors that "force" you to do it this way.
Make sure that your lower back maintains contact with the ground throughout.If your back starts to arch stop the exercise and concentrate on overall conditioning exercises first(squats,back ext.,leg raises,etc).

Dragon.

LPS · Post by **LPS** » Apr 17, 2006 06:24

hi dragon, thanks for your precious contribute to this community;

my hip flexors are strong enough to keep parallel ( or little more close to body ) to the floor during entire exercise; the problem is hams inflexibility in this position.
watching Secrets of stretching video, mr Kurz also bend slightly knees, but my bend is more accentuate.
Hope this is not a problem;

I'm not involved into the whole strenght program, (for now) i'm working for maximum flexibility in hamstrings and adductors using PNF.

dragon · Post by **dragon** » Apr 17, 2006 06:44

Yes,Mr.K does have his legs slightly bent.
The only "problem" i can see is that because your legs won't be as extended the resistance will be less.
Much the same as bent knee leg raises versus straight leg raises.

Dragon.

LPS · Post by **LPS** » Apr 17, 2006 07:22

then, as I supposed, it's only a leverage problem

Pu-key · Post by **Pu-key** » Apr 22, 2006 05:51

[quote="dragon"] Make sure that your lower back maintains contact with the ground throughout.If your back starts to arch stop the exercise and concentrate on overall conditioning exercises first(squats,back ext.,leg raises,etc).

Dragon.[/quote]
I've been doing my adductor flyes where I have a pillow supporting my lower back. Can I do this?
Actually I have been off the stretching for a while...lol.

CrazyBoy · Post by **CrazyBoy** » Apr 23, 2006 03:52

Whenever I do the adductor flyes, I keep my knees bent a little or more! Because I feel pain in both my hip flexors. What can I do to disipate this pain and to improve my adductors strength and flexibility, without experiencing any pain. Remember, I feel pain in the hip flexors and not anywhere else!

DanBor · Post by **DanBor** » Apr 24, 2006 01:52

Hello.
I don't perform adductor flies anymore. But I remember I had my knees bent slightly. I also tried to point my feet outwards, I didn't had them paralel.
And also when I performed horse stance I noticed GREAT improvement in my adductor flies, because horse stance is great for hip flexors. After only 1 month or so I performed flies in my full ROM (almost side split).

dragon · Post by **dragon** » Apr 24, 2006 06:13

Pu-key wrote:I've been doing my adductor flyes where I have a pillow supporting my lower back. Can I do this?

Having a pillow supporting your lower back can help to prevent injury but it doesn't address the problem of why you need it in the first place.

Lower back training is greatly needed but sadly often neglected.

Dragon.

Pu-key · Post by **Pu-key** » Apr 27, 2006 23:55

The pillow helps my legs stay up. What exercises can I do for my lower back?

dragon · Post by **dragon** » Apr 28, 2006 07:54

Deadlifts,stiff leg deadlifts,good mornings,back extensions(floor or bench).

Dragon.