Groin (Hip Adductor) Stretches Archives - G4 Physiotherapy & Fitness

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Groin (Hip Adductor) Stretches

<img width="3264" height="2448" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_300111.jpg 3264w, https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_300111-300x225.jpg 300w, https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_300111-1024x768.jpg 1024w" sizes="(max-width: 3264px) 100vw, 3264px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_300111.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="3264" height="2448" src="https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_300111.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_300111.jpg 3264w, https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_300111-300x225.jpg 300w, https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_300111-1024x768.jpg 1024w" sizes="(max-width: 3264px) 100vw, 3264px" />

Common Stretches & Advice

Unilateral Hip Medial Rotation

<img width="3264" height="2448" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_300111.jpg 3264w, https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_300111-300x225.jpg 300w, https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_300111-1024x768.jpg 1024w" sizes="(max-width: 3264px) 100vw, 3264px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_300111.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="3264" height="2448" src="https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_300111.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_300111.jpg 3264w, https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_300111-300x225.jpg 300w, https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_300111-1024x768.jpg 1024w" sizes="(max-width: 3264px) 100vw, 3264px" />

Method: Lying on your front bend the knee to 90 degrees and then slowly let the foot fall away from the body. Try to keep the knees together and hold the position at the end of your comfortable range. Your physiotherapist will advise if you require additional assistance for the stretch. Physiotherapy, Injury […]

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Common Stretches & Advice

Bilateral Hip Medial Rotation

<img width="3264" height="2448" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_30041.jpg 3264w, https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_30041-300x225.jpg 300w, https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_30041-1024x768.jpg 1024w" sizes="(max-width: 3264px) 100vw, 3264px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_30041.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="3264" height="2448" src="https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_30041.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_30041.jpg 3264w, https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_30041-300x225.jpg 300w, https://www.g4physio.co.uk/wp-content/uploads/2014/09/IMG_30041-1024x768.jpg 1024w" sizes="(max-width: 3264px) 100vw, 3264px" />

Method: Lying on your front bend one knee and then the other to 90 degrees. Slowly and with control let the feet fall the the side but keep the knees together. Pause at the full range of your comfortable movement and then draw the feet back together. You may find it useful to have […]

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<img width="3264" height="2448" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_15751.jpg 3264w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_15751-300x225.jpg 300w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_15751-1024x768.jpg 1024w" sizes="(max-width: 3264px) 100vw, 3264px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_15751.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="3264" height="2448" src="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_15751.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_15751.jpg 3264w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_15751-300x225.jpg 300w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_15751-1024x768.jpg 1024w" sizes="(max-width: 3264px) 100vw, 3264px" />

Common Stretches & Advice

Unilateral Hip Flexion Stretch

<img width="3264" height="2448" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_15751.jpg 3264w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_15751-300x225.jpg 300w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_15751-1024x768.jpg 1024w" sizes="(max-width: 3264px) 100vw, 3264px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_15751.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="3264" height="2448" src="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_15751.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_15751.jpg 3264w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_15751-300x225.jpg 300w, https://www.g4physio.co.uk/wp-content/uploads/2014/03/IMG_15751-1024x768.jpg 1024w" sizes="(max-width: 3264px) 100vw, 3264px" />

Muscles: Gluteus Maximus & Iliocostalis Lumborum Method: Lie on your back and pull one knee up to your chest whilst the other is straight on the ground Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if the stretch causes pain Perform the stretch in a […]

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<img width="2448" height="3264" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_3043-e14101999104881.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_3043-e14101999104881-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_3043-e14101999104881-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_3043-e14101999104881.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="2448" height="3264" src="https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_3043-e14101999104881.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_3043-e14101999104881.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_3043-e14101999104881-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_3043-e14101999104881-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" />

Common Stretches & Advice

Hip Abductor & ITB Stretch; Standing

<img width="2448" height="3264" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_3043-e14101999104881.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_3043-e14101999104881-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_3043-e14101999104881-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_3043-e14101999104881.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="2448" height="3264" src="https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_3043-e14101999104881.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_3043-e14101999104881.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_3043-e14101999104881-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_3043-e14101999104881-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" />

Muscles: Gluteus Minimus, Gluteus Medius, Tensor Fascia Latae, Sartorius & Ilio-Tibial Band (ITB) Method: Stand upright and cross one leg behind the other. Lean towards the foot that is at the rear of the other leg. Physiotherapy, Injury Prevention & Fitness Recommendations: Avoid bouncing when the muscle is cold Stop if the stretch causes […]

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<img width="2448" height="3264" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_15661.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_15661-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_15661-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_15661.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="2448" height="3264" src="https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_15661.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_15661.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_15661-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_15661-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" />

Common Stretches & Advice

Groin Adductor Muscle Stretch; Sitting

<img width="2448" height="3264" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_15661.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_15661-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_15661-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_15661.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="2448" height="3264" src="https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_15661.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_15661.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_15661-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2014/02/IMG_15661-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" />

Muscles: Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis Method: In a sitting position bring the soles of your feet together and bring them towards your groin. Hold onto your ankles and push your knees downwards with your elbows. Make sure to keep your back straight and upright. Physiotherapy, Injury Prevention & […]

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<img width="2448" height="3264" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2013/05/IMG_15601.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2013/05/IMG_15601-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2013/05/IMG_15601-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2013/05/IMG_15601.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="2448" height="3264" src="https://www.g4physio.co.uk/wp-content/uploads/2013/05/IMG_15601.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2013/05/IMG_15601.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2013/05/IMG_15601-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2013/05/IMG_15601-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" />

Common Stretches & Advice

Groin Adductor Muscle Stretch; Standing

<img width="2448" height="3264" alt="" data-srcset="https://www.g4physio.co.uk/wp-content/uploads/2013/05/IMG_15601.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2013/05/IMG_15601-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2013/05/IMG_15601-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" data-src="https://www.g4physio.co.uk/wp-content/uploads/2013/05/IMG_15601.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image lazyload" src="data:image/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==" /><noscript><img width="2448" height="3264" src="https://www.g4physio.co.uk/wp-content/uploads/2013/05/IMG_15601.jpg" class="attachment-post-thumbnail size-post-thumbnail wp-post-image" alt="" srcset="https://www.g4physio.co.uk/wp-content/uploads/2013/05/IMG_15601.jpg 2448w, https://www.g4physio.co.uk/wp-content/uploads/2013/05/IMG_15601-225x300.jpg 225w, https://www.g4physio.co.uk/wp-content/uploads/2013/05/IMG_15601-768x1024.jpg 768w" sizes="(max-width: 2448px) 100vw, 2448px" />

Muscle Group: Hip Adductors (Adductor Brevis, Magnus & Longus muscles), Pectineus & Gracilis Muscle Action: Hip adduction and controls hip abduction eccentrically Method: Stand with your legs wide apart and keep your feet facing forwards Place your hands on your hips & lean towards one side whilst allowing the knee to […]

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