Select basic ads. Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. Currently, she's a wellness writer for Bustle. Traci Copeland is a fitness trainer based in New York. You may not have heard the words adduction and abduction when it comes to your fitness routine. But the two types of exercises involve staple movement patterns that you're familiar with, in or out of the gym: Moving your limbs towards and away from your body.
These movements are the foundation for many exercises, so understanding the difference between adduction vs. Below, trainers explain each movement, the benefits, and exercises you can try on for size. Meet the Expert. United States. Type keyword s to search. Today's Top Stories. Taraji P. Accessible Beauty Products For All. Corey Jenkins Getty Images. What is abduction?
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano. Advertisement - Continue Reading Below. More From Workout Advice. Hip abduction is the movement of the leg away from the midline of the body.
We use this action every day when we step to the side, get out of bed, and get out of the car. The hip abductors are important and often forgotten muscles that contribute to our ability to stand, walk, and rotate our legs with ease.
Not only can hip abduction exercises help you get a tight and toned backside, they can also help to prevent and treat pain in the hips and knees. Hip abduction exercises can benefit men and women of all ages, especially athletes. The hip abductor muscles include the gluteus medius , gluteus minimus , and tensor fasciae latae TFL. They not only move the leg away from the body, they also help rotate the leg at the hip joint. The hip abductors are necessary for staying stable when walking or standing on one leg.
Weakness in these muscles can cause pain and interfere with proper movement. This is most commonly seen in young women and older adults or in those with muscle imbalances or improper form during exercise. Research has shown that knee valgus is associated with lack of hip strength and that hip abduction exercises can improve the condition. The hip abductors are closely related to the core muscles and are crucial for balance and athletic activity.
Due to extended time spent sitting during the day, many people develop weak gluteus muscles. This can make your body resort to using other muscles not meant for those tasks. Using the wrong muscles can lead to pain, poor performance, and difficulty with certain movements.
Protraction of the scapula occurs when the shoulder is moved forward, as when pushing against something or throwing a ball. Retraction is the opposite motion, with the scapula being pulled posteriorly and medially, toward the vertebral column. For the mandible, protraction occurs when the lower jaw is pushed forward, to stick out the chin, while retraction pulls the lower jaw backward. See Figure 5. Figure 5. Inversion, eversion, protraction, and retraction. Depression and elevation are downward and upward movements of the scapula or mandible.
The upward movement of the scapula and shoulder is elevation, while a downward movement is depression. These movements are used to shrug your shoulders. Similarly, elevation of the mandible is the upward movement of the lower jaw used to close the mouth or bite on something, and depression is the downward movement that produces opening of the mouth see Figure 6. Figure 6. Depression, elevation, and opposition.
Excursion is the side to side movement of the mandible. Lateral excursion moves the mandible away from the midline, toward either the right or left side. Medial excursion returns the mandible to its resting position at the midline. Superior and inferior rotation are movements of the scapula and are defined by the direction of movement of the glenoid cavity.
These motions involve rotation of the scapula around a point inferior to the scapular spine and are produced by combinations of muscles acting on the scapula. During superior rotation , the glenoid cavity moves upward as the medial end of the scapular spine moves downward.
This is a very important motion that contributes to upper limb abduction. Without superior rotation of the scapula, the greater tubercle of the humerus would hit the acromion of the scapula, thus preventing any abduction of the arm above shoulder height.
Superior rotation of the scapula is thus required for full abduction of the upper limb. Superior rotation is also used without arm abduction when carrying a heavy load with your hand or on your shoulder.
You can feel this rotation when you pick up a load, such as a heavy book bag and carry it on only one shoulder. To increase its weight-bearing support for the bag, the shoulder lifts as the scapula superiorly rotates.
Inferior rotation occurs during limb adduction and involves the downward motion of the glenoid cavity with upward movement of the medial end of the scapular spine. Opposition is the thumb movement that brings the tip of the thumb in contact with the tip of a finger. This movement is produced at the first carpometacarpal joint, which is a saddle joint formed between the trapezium carpal bone and the first metacarpal bone.
Thumb opposition is produced by a combination of flexion and abduction of the thumb at this joint. Returning the thumb to its anatomical position next to the index finger is called reposition see Figure 6.
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