Adductor/Groin

Adductor/Groin exercises are a great way to strengthen and stretch the muscles located in the inner thigh area. To perform this exercise, start by lying on your back with your feet raised towards the ceiling. Have your partner hold your feet or ankles and then attempt to squeeze your legs together for 10 or more seconds. Your partner will prevent you from doing this, allowing you to relax the muscles in your legs and stretch as far as is comfortable for you. This exercise is a great way to target the inner thigh area and help improve overall mobility.

1. Begin by lying on your back with your feet raised towards the ceiling.
2. Ask your partner to hold your feet or ankles securely.
3. Start by abducting your legs as far as you can, and hold this position. This will be your starting position.
4. Now, try to squeeze your legs together as hard as you can while your partner prevents you from doing so. Hold this squeeze for 10 or more seconds.
5. Next, relax the muscles in your legs completely.
6. As you relax, ask your partner to gently push your feet apart, stretching your legs as far as is comfortable for you. Make sure to communicate with your partner and let them know when the stretch feels adequate to prevent any overstretching or injury.
7. Hold the stretch for a few seconds and then release.
8. Repeat this exercise for the desired number of repetitions.

1. Always warm up before performing Adductor/Groin exercises to prevent injury and increase flexibility.
2. Ensure that you have a partner to assist you during this exercise to provide support and prevent overstretching.
3. Communicate with your partner throughout the exercise to ensure that the stretch is comfortable and adequate, and to prevent any potential injury.
4. Start with a gentle squeeze and gradually increase the intensity of the squeeze over time to avoid straining the muscles.
5. Avoid jerky or sudden movements during the exercise, as this can increase the risk of injury.
6. Listen to your body and stop the exercise if you feel any pain or discomfort. Do not push yourself beyond your limits.
7. Perform the exercise in a controlled manner, focusing on proper form and technique.
8. Do not hold your breath during the exercise. Remember to breathe deeply and evenly throughout.
9. If you have any pre-existing injuries or conditions, consult with a healthcare professional before attempting this exercise.
10. Always cool down and stretch after completing the exercise to promote muscle recovery and prevent muscle soreness.

To incorporate this exercise into your workouts, you can follow these steps: 1. Warm up: Before starting any exercise, it's important to warm up your body. Perform some light cardio exercises like jogging or jumping jacks for 5-10 minutes to increase your heart rate and prepare your muscles for the workout. 2. Set up the exercise: Find a comfortable and open space where you can lie on your back. Make sure you have a partner who can hold your feet or ankles during the exercise. 3. Perform the exercise: Start by lying on your back with your feet raised towards the ceiling. Your partner should hold your feet or ankles, providing resistance during the exercise. This will be your starting position. 4. Squeeze your legs together: Attempt to squeeze your legs together as hard as you can, engaging the muscles in your adductors and groin area. Hold this contraction for 10 or more seconds while your partner prevents you from closing your legs completely. 5. Relax and stretch: After holding the contraction, relax the muscles in your legs as your partner gently pushes your feet apart. Allow your legs to stretch as far as is comfortable for you, while maintaining communication with your partner to prevent overstretching or injury. 6. Repeat: Aim to perform 10-12 repetitions of this exercise, gradually increasing the duration of the squeeze and stretch as you become more comfortable and flexible. 7. Cool down: After completing the exercise, take a few minutes to cool down your body