AdductorsIntermediate

Groin and Back Stretch

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
Sit on the floor with your knees bent and feet together.
2
Interlock your fingers behind your head. This will be your starting position.
3
Curl downwards, bringing your elbows to the inside of your thighs. After a brief pause, return to the starting position with your head up and your back straight. Repeat for 10-20 repetitions.

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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