Adductor Release Exercise

Adductor Release Exercise

ADDUCTOR – TRIGGER POINT

This exercise is one we use regularly with patients before they have to activate specific muscles. It is a great one for ensuring your hips maintain their mobility.

Starting Position:

Sit on a table with a tennis/hockey ball positioned in the ridge just below the glutes where the hamstrings and adductors converge.

Procedure:
Adjust your position on the ball until you find a trigger point. Hold any “hot point” for 30/60s. While your on the trigger move your hip rotators by swinging your lower leg from side to side. On completion switch legs.

Coaching Key:
Try to place as much body weight as possible on the ball. The more painful it is the more your muscle needs to be massaged.

You Should Feel:
As if you were getting a deep massage to your upper adductors and hamstrings.

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