Vivian Grisogono


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Benefits: Protects the hips by helping to maintain and improve outward rotation in the hips.
It's important during growth spurts in the young, and in older age groups it can help to prevent or limit the damaging effects of osteoarthritis in one or both hips. It also stretches the inner side of the knee slightly, so it helps to preserve or improve the knee's ability to twist slightly.
Position: Sit with your feet together, hips turned out, knees bent, back straight, head up. Bring your feet in as close to your body as you can while allowing the knees to splay out comfortably.
To stretch: Keeping your back straight, head up, lean forwards slightly from the hips until you feel a slight, gentle stretching sensation along the inner thighs. Rest your elbows on your knees to hold the position still for a count of 6, then relax completely.
Repetitions and frequency: 3-10 times, 1-2 times a day.
Note: Avoid pain. Keep your back straight, head up. Do not over-reach. Be guided by the very slight sensation in your inner thigh muscles: do not aim to achieve a strong sensation. Do not hold the stretch and then try to stretch further from the stretched position.
After injury: Should be done as soon as pain permits and within pain limits, after groin strains, adductor tendon and muscle tears, pulls and strains, and any hip region problems. Also beneficial after any leg injury which has caused a limp. Especially useful in the later stages of recovery from a medial ligament or cartilage injury in the knee.
Sitting adductor stretch. Photo Richard Gardner