Quadruped Dynamic Long Adductor Stretch With Trunk Rotation

Quadruped Dynamic Long Adductor Stretch With Trunk Rotation

  • HOW: Get set-up on your hands and knees, on the side you want to perform the stretch kick your leg out to the side with the knee straight and foot lined up with your other knee. Find a neutral pelvic position with your low back relatively flat. While keeping this position, push yourself back with your hands and shift your butt backwards a little bit until you feel a stretch. Then with your arm that is on the same side as the leg kicked out, reach under the opposite arm away from the straight leg and let your torso rotate away as well. Return to starting position and repeat.
 
  • FEEL: You will feel a stretch on the inside of your thigh and your groin on the leg that is kicked out.
 
  • COMPENSATION: Take your time with this exercise and try to keep a relatively flat back. Do not excessively arch or bend your back. Do not move your leg. Do not hold your breath.

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