Seated Adductor Stretch
Seated (chair) · Adductors
A self-stretch for the adductors. Support your body and stay within a comfortable range.
How longNew to it: start with 10–20 seconds, once or twice. Used to it: 20–30 seconds, 2–4 times, about 60 seconds in total per stretch.How long and how many →
Position and focus
Seated (chair) · Adductors
Starting position
Sit towards the front of a chair with your feet wide apart. Place both hands on your inner thighs.
Movement phases
1. Open the legs
Keep the soles of both feet on the floor and point the toes in the same direction as the knees.
2. Lean forwards
Keeping your back long, lean your upper body forwards from the hips.
3. Hold the stretch
Stop where you feel a gentle stretch in the inner thighs.
4. Sit back up
Bring your upper body upright and return to the starting position.
What to check yourself
Check that the knees are not falling inwards and that you are not pushing hard on the knees with your hands.
Adjust the stretch
Easier: Open the feet less and keep the hands resting on the thighs.
Deeper: Open the feet a little wider, then tip forwards from the hips.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
This lesson was put together for this site. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions