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  • 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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David said:

I’m trying different exercises to increase my hip flexors, my goal is to be able to do a front and full split in a few months, hopefully this exercise will improve my flexibility.

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Scraping, a manual, ancient practice where pain points are worked with a gua sha (smooth-edged tool), reportedly increases blood flow by up to 400 per cent more than foam rolling and massage guns. By breaking up old, damaged blood vessels to promote new growth and healing, these tools are useful for getting into the nooks and crannies of a pain point, especially in delicate areas like along the shin muscles and under the foot.

Tim Tian has taken the scraper idea and supercharged it, creating a manual, triangular tool that blends heat and vibration therapy. “Cold blades stiffen muscles, blocking a deep release,” he says.

The heated scraper device takes just three seconds to reach 50ºC. This helps muscles soften, making it easier to massage away tension, increase blood flow and promote healing. The scraper is specially great for alleviating delayed onset muscle soreness (DOMS) in the quads, and provides a relaxing switch-up from the foam roller slog.