Adductor Sagittal Plane Stretch

Adductor Stretch in the Sagittal Plane

Starting Position

1. Stand upright with your feet shoulder-width apart.
2. Keep your hands clasped in front of your chest or place them on your hips for balance.
3. Maintain a slight bend in your knees and engage your core.

Movement Instructions

1. Shift your weight to your right leg.
2. Gradually slide your left leg out to the side, keeping it straight. Ensure that your toes are pointed forward or slightly outward.
3. As you slide your left leg, lower your hips towards the right while maintaining your balance. You should feel a stretch in the inner thigh of your left leg.
4. Hold this position for 15-30 seconds, breathing deeply and maintaining a relaxed posture.
5. Return to the starting position by bringing your left leg back to the center.
6. Repeat the stretch on the opposite side by shifting your weight to the left and sliding your right leg out to the side.
7. Perform 2-3 sets on each side for maximum benefit.

Tips

- Keep your back straight and avoid leaning excessively forward.
- Feel free to place a wall or other sturdy object nearby for support if needed.
- Ensure you are not overstretching; you should feel a gentle pull, not pain.