How to Do Standing Adductor Stretch
The standing adductor stretch should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the standing adductor stretch.
Beginning Standing Adductor Stretch
1. Bend your knees, lean forward, and push your knees outwards with your hands while standing with your feet wide apart and toes pointing diagonally outwards.
2. For about 20 to 30 seconds, hold this stretch.
Standing Adductor Stretch Movement
1. Start off by standing tall with a straight spine and your shoulders pulled down your back and your chest thrust out.
2. Your feet should be about three feet apart and your arms should be bent at your sides.
3. Draw your abdominals inward and slowly move toward one side.
4. Slightly bend at the knee while keeping your other leg extended. This position should cause you to feel a slight stretch in the extended leg.
5. Hold this position for the allotted amount of time and repeat with the opposite side.
Standing Adductor Stretch Benefits
Reduce pain in the hips, abdomen, and pelvis.
Assists in deepening the squat.
Assists in delivery.
Allows for more intimate positions to be accessed.
Aids in the maintenance of balance and stability.