PDFAs it is done standing up, it is a good exercise to incorporate into a warm-up for outdoor sports. It helps prevent or limit the effects of osteoarthritis in the hips. It helps prevent tightness on the inner side of the knee, which can disrupt knee function and interfere with the activity of the vastus medialis muscle.
Position: Stand with your feet fairly wide apart, back and head straight, hands by your sides. Your feet should be flat on teh floor, toes pointing forwards.
To stretch: Shift your weight to the side which is not being stretched by moving your hips to that side, keeping your back straight. Bend the knee slightly on the non-stretching side. Lean down sideways over the side to be stretched until you feel a gentle stretching sensation in the inner thigh. Hold the position for a count of 6, then relax completely.
Repetitions and frequency: 5 - 10 times, 1-2 times a day.
Note: If your knee hurts when you bend it, you can keep the support leg straight, but you may need to spread your feet further apart. Do not bend forward or twist your trunk as you stretch, keep facing forwards. Do not press too hard into the stretch, the sensation should be only slight. Do not hold the stretch for too long. Do not try to stretch further once the muscles have relaxed in the stretched position.
After injury: It should be done as soon as pain permits, and within pain limits, after adductor muscle or tendon strains or tears, or during recovery from hip or knee problems.
