RECOVERY – HIP AD-DUCTORS
MOBILIZATION – MASSAGE – ROLLING – STRETCHING
- Massage Balls: Soft Road Hockey Ball, Doggie Ball from Dollar Store, Softer versions of a Baseball, Softball. Put 1 or 2 in a long sock and tie a knot.
- MFR – Myofascial Release Explained – Part 1 . Part 2 . Part 3 . Part 4 . Part 5 . Foam Roller .
- Foam Roll . NASM
- Foam Roll. Abelson Chiro
- Medium Size Ball Roll . Abelson Chiro
- Sitting on Floor Spread Eagle Stretch . FTW
– Variations of Adductor and Hamstring Stretches - Sitting on Floor Spread Eagle Stretch . Nguyen Chiro
– Holding a weight plate; Static & Dynamic Stretch - Lying on your Back with Straight Leg to the side – Band Assisted . FTW
- Lying on your Back with Legs on the Wall – Spread Eagle Stretch . FTW
- All 4’s Rock Back – 1 Leg Straight to Side . Reinold Physio
- Standing Holding TRX Straps Spread Eagle Stretch . {P}Rehab Guys Physios
- Sitting Butterfly Stretch . FTW
- Lying on your Back – 1 Leg Butterfly Stretch . CB Physios
- Ad-ductor Mobility . Kaitlyn Physio Instagram
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 - Ad-ductor Mobility . Kaitlyn Physio Instagram
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 - Tight Groin . Harden Chiro Instagram
(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