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Technique:

  • Sit with the soles of your feet together and bring your feet towards your groin
  • Hold onto your ankles
  • Push your knees towards the ground using your elbows
  • Make sure to keep you back straight and upright

 

Primary muscles: Adductor longus, brevis, and magnus.

Secondary muscles: Pronator teres. Flexor carpi radialis. Flexor carpi ulnaris. Gracilis. Pectineus.

 

Injury where stretch may be useful: Avulsion fracture in the pelvic area. Groin strain. Osteitis pubis. Piriformis syndrome. Tendonitis of the adductor muscles. Trochanteric bursitis.

 

Note: In order to regulate the intensity of the stretch, keep your back straight and increase or decrease the strength placed by your elbows.

 

 

 

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