LB – HIP – AD·DUCTORS – MOBILIZE & STRETCH – VIDEOS

HIP AD·DUCTORS – MOBILIZE/STRETCH

INSTAGRAM VIDEOS

  1. Ad-ductor Mobility . Kaitlyn Physio
    1️⃣ Ad-ductor Rock Back: 1 Leg Foot Flat
    2️⃣ Ad-ductor Rock Back: 1 Leg Toes Up
    3️⃣ Bench Ad-ductor Rock Back: Knee on Bench
    4️⃣ Foam Roll
    5️⃣ Band Assisted Frog Stretch
  2. Ad-ductor Mobility . Kaitlyn Physio
    1️⃣      Full Squat Unilateral Reach: stretches adductors and assists with hip mobility in a deep squat position
    2️⃣ Split Squat Unilateral Reach: targets hip external rotation for the forward leg, and stretches the hip flexors (iliopsoas, rectus femoris) of the leg behind
    3️⃣ Rock Back Rock Forward: when bringing hips forward you are stretching the entire anterior chain (also including hip flexors) while simultaneously working on thoracic spine extension
  3. Tight Groin . Harden Chiro
    (1)     Kneeling Slide Out– Straight Leg to Side
    (2) Kneeling Slider Sweeps – Straight Leg to Side
    (3) Kneeling Slide Out – Bent Knee
    (4) Wide Stance or Sumo Squat Stretch
    {5) Slide Out – Side Split Squat

YOUTUBE VIDEOS

  1. Sitting on Floor Spread Eagle Stretch . FTW
    – Variations of Adductor and Hamstring Stretches
  2. Sitting on Floor Spread Eagle Stretch . Nguyen Chiro
    – Holding a weight plate; Static & Dynamic Stretch
  3. Lying on your Back with Straight Leg to the side – Band Assisted . FTW
  4. Lying on your Back with Legs on the Wall – Spread Eagle Stretch . FTW
  5. All 4’s Rock Back – 1 Leg Straight to Side . Reinold Physio
  6. Standing Holding TRX Straps Spread Eagle Stretch . {P}Rehab Guys Physios
  7. Sitting Butterfly Stretch . FTW
  8. Lying on your Back – 1 Leg Butterfly Stretch . CB Physios

LEGS STRAIGHT

KNEES BENT

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