Flexibility: Adductor Stretch

Gaining flexibility does not happen immediately. It takes time and effort to attain reasonable flexibility for good alignment and body balance. You may find that doing flexibility exercises helps to ease your pain.

How can I benefit by learning this exercise?

Stretching the adductor muscles along the inside of the thigh often provides needed flexibility for improving muscle balance around the hips, while also helping to ease pain.

How do I perform this exercise?

While sitting, bend both your knees, and bring the soles of your feet together. Place your elbows atop your knees and gently press your knees downward until you feel a stretch along the inside of your thighs.

How many and how often should I do this exercise?

• Sets: 1 - 2
• Repetitions: 2 - 3
• Hold: 30 seconds
• Perform: 1 - 2 times per day

Are there other recommendations I need to be aware of?

To reduce the vigor of the stretch, avoid pressing your knees downward too far.

What should I watch out for while doing this exercise?

Be aware of pain that increases either in your low back or down the leg you are stretching. Try first to reduce the vigor of the stretch. If you still feel pain when doing the exercise, discontinue this stretch, and consider choosing from other flexibility exercises.