adductor stretches pdf

The adductor muscles along your inner thighs can become tight if you sit a lot -- particularly if you cross your legs. Hamstrings Quadriceps Calves IT Band/Medial Glute/Piriformis Hip Flexors Glutes Adductors Lie on back holding leg behind knee. Avoid rotating hips or arching back as you lift the leg. Open up your right leg until it is about 45 degrees with the left leg. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. I’ve included illustrations and step-by-step instructions for each exercise. To perform the stretch for the left hip, sit on the floor with your right leg straight and your left leg bent with your left … If pain-free hold this stretch for longer periods eg. Abdominals are engaged. These plantar fasciitis stretching exercises will help you get back on your feet. X08082 (Rev. The lateral lunge stretch is one of the most classic adductor stretches. We want to get some blood flowing to those muscles and keep the hip joint nice and warm. You should discuss the suitability of these exercises with your physiotherapist prior to beginning them. ADDUCTOR PROGRAMME ... Repeat this stretch 5 times. Open your left leg by bringing it … I’ve always had tight adductor muscles throughout my life. Force applied should be just below pain threshold. Adductor stretch o Flexion - a very important exercise; place the foot on top of the opposite thigh crating a ‘figure of 4’ shape; gently push the knee down towards the bed/floor and hold for 5 seconds at the limit of stretch; you will have to work through mild stretching discomfort to progress. Adductor stretches target the group of muscles on the inside of the thigh including the groin. However, it’s only up until recently that I’ve decided to take the time to tackle this issue seriously.

Hold each stretch for 20 to 30 seconds and repeat three times on each leg. Combined groin stretch part 2 – Using the same position as part 1. Lower Extremity Stretching Home Exercise Program, Page 4. The information presented is intended for general information and educational purposes. Adductor Magnus Muscle Release. Sit on a yoga mat with your legs extended in front of you. Hold this stretch for 30–45 seconds and perform about 2–5 reps. Repeat on the other side. The information is written by physiotherapists and is based on the latest medical advice.

Adductor Stretches/Strengthening Exercise: Bilateral Hip Adductor Stretch IN THE SEATED POSITION BEND BOTH LEGS AND PUT THE FEET TOGETHER. Standing Lateral Lunge Adductor Stretch. However, it’s only up until recently that I’ve decided to take the time to tackle this issue seriously. Lying supine, legs straight, with soccer ball between feet. Squeeze the ball using adductors.


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