Sitting Feet Together Adductor Stretch
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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Comments
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.