Bilateral Groin Stretch
Supine · Adductors (left–right comparison)
An assisted stretch for the adductors (left–right comparison), observing contact, stabilisation and compensation separately.
Position and focus
Supine · Adductors (left–right comparison)
Starting position
The client lies supine with both knees bent and the soles of the feet together. The trainer stands at the foot end and places the hands on the inside of both knees.
Movement phases
1. Support both knees
With the soles of the feet together, take the weight of the knees.
2. Open both knees
Slowly open the knees outwards at the same speed on both sides.
3. Check the response
Check the stretch in the inner thighs and any difference between left and right.
4. Return the knees
Keep supporting the knees as you bring them together.
What the trainer checks
Check that the lower back is not arching and that there is no large difference in how far each side opens.
Trainer information
Trainer position
Stand at the foot end of the table and move from in line with the client's leg.
Contact and support
Place the palms on the inside of both knees (inner thighs).
Stabilisation
Keep the soles of the feet together.
Compensation
Arching of the lower back, pelvic tilt, left–right difference.
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