Hip Adductor Stretches
How to do the best hip adductor stretches to decrease knee and hip pain, fast! Simple at-home mobility stretching exercises to improve flexibility! Open your tight hips to prevent knee caving during wide stance Squats and Sumo Deadlifts!
- Improve Hip Abduction
- Improve Hip External Rotation
- Hip Abduction (Adductors/ Inner Thigh Muscles)
- Lay on one side with your hips flexed 90 degrees and legs extended, close to a wall.
- Scoot yourself up towards the wall so that you are sitting against it sideways.
- Raising your legs, rotate so that you are sitting against the wall with your legs directly over your hips and back pressed into the floor.
- While keeping your back pressed into the ground and legs fully extended, allow them to slide down the wall in opposing directions until you feel a stretch in your inner thighs.
- Relax into this position, allowing your legs to fall as far as they can.
- To increase the stretch, flex your glutes to abduct your legs further or use contract and relax techniques.
Wall Squat Hip Stretch
- Improve Squat Mobility
- Improve Hip Flexion
- Improve Leg Abduction
- Hip Flexion (Upper Hamstrings)
- Lay on your back about 6 inches from a solid wall (avoid drywall).
- Place your feet flat against the wall in your squat stance while still staying relaxed with no stretch.
- Before you begin, brace your core and press your spine into the ground so that you lay completely flat with your hips down throughout the stretch.
- To begin, start walking your feet down the wall slowly until you no longer can without assistance from your hands.
- In this position, you can press into the wall to increase the stretch or use your arms to press your knees out farther.
- Next, use your hands to assist in pulling your feet down lower on the wall or reset closer to the wall.
- Your feet should always be flat against the wall.
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