Bent-Knee Adductor Stretch
Supine · Adductors and hip abduction
An assisted stretch for the adductors and hip abduction, observing contact, stabilisation and compensation separately.
Position and focus
Supine · Adductors and hip abduction
Starting position
The client lies supine with the left knee bent and the foot on the table. The trainer stands on the left side and places the hands on the inside of the knee and the front of the pelvis on the opposite side.
Movement phases
1. Support the knee
Set the position of the foot.
2. Lower the knee outwards
With the foot on the table, lower the knee outwards.
3. Check the response
Check for a stretch in the inner thigh and any lifting of the pelvis on the opposite side.
4. Return the knee
Support the knee and bring it back upright.
What the trainer checks
Check that the pelvis on the opposite side is not lifting.
Trainer information
Trainer position
Stand on the client's left (the side shown in the 3D) with your feet apart front to back, at a height that suits the table. Move by shifting your body weight rather than holding with the arms alone.
Contact and support
Press the inside of the knee (inner thigh) with the palm and hold the front of the pelvis on the opposite side with the other hand.
Stabilisation
Keep the pelvis on the opposite side resting on the table.
Compensation
Pelvic rotation, arching of the lower back.
Easier option
Reduce the range and let the weight of the leg or arm rest on a cushion or the table. Go back to checking a pain-free starting position.
Cues and consent
Tell the client where you will touch and which way you will move, and say, 'Tell me straight away if you feel any pain or discomfort.' Confirm consent before touching and before moving.
Stop criteria
Return to the starting position immediately if the client reports sharp pain, numbness, weakness, a pinching feeling in the joint, dizziness, shortness of breath or anxiety, or asks to stop.
The sources include material for clinicians and carers. This 3D is not yet fully reviewed as a studio procedure and does not replace hands-on training. Do not perform unfamiliar techniques from the 3D alone.
Caution
Work within your qualifications, contract and studio procedures, and check medical history, medication and any pain before starting. This is not a substitute for diagnosis or treatment. Do not perform unfamiliar techniques from the 3D alone.
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
Each note describes what the whole source covers.
Worcestershire Acute Hospitals NHS — Stretching Exercises with Assistance ↗
For helpers: where to support and how to move the shoulder (raising and opening), elbow and wrist, double knee hug, knee rolls, inner thigh, front of the hip lying on the side, front and back of the thigh, and ankle.
This lesson was put together for this site from the methods for the same area in the sources above. 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