AdductorsIntermediate

Adductor/Groin

Stretching movement using No Equipment.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Adductors

Movement instructions

1
Lie on your back with your feet raised towards the ceiling.
2
Have your partner hold your feet or ankles. Abduct your legs as far as you can. This will be your starting position.
3
Attempt to squeeze your legs together for 10 or more seconds, while your partner prevents you from doing so.
4
Now, relax the muscles in your legs as your partner pushes your feet apart, stretching as far as is comfortable for you. Be sure to let your partner know when the stretch is adequate to prevent overstretching or injury.

Technique guidance

Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.

Use only a comfortable range; a stretch may feel like tension but should not feel sharp or joint-specific.
Come out of the position slowly and use support when balance is limited.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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