Adductor Transverse Plane Stretch

Adductor Stretch in the Transverse Plane

Starting Position:
1. Stand tall with your feet shoulder-width apart.
2. Keep your knees slightly bent and your toes pointing forward.
3. Place your hands together in front of your chest for balance.

**Movement 1. Shift your weight to your right leg while bending your right knee slightly.
2. As you bend your right knee, extend your left leg out to the side, keeping it straight.
3. At the same time, reach towards the left side with your hands to deepen the stretch.
4. Hold this position for 15-30 seconds, feeling the stretch in your inner right thigh and left leg.
5. Return to the starting position by straightening your right leg and bringing your left leg back to the starting position.
6. Repeat the movement on the opposite side by shifting your weight to your left leg and extending your right leg to the side.
7. Hold again for 15-30 seconds.

Tips:
- Keep your torso upright during the stretch.
- Ensure your movements are controlled and smooth to avoid injury.
- Breathe deeply and relax while holding the stretch.

Repetitions:
- Perform 2-3 sets on each side.