Side-Lying Assisted Adductor Stretch

Assisted Side-Lying Adductors Stretch

Positioning

1. Starting Position:

   • Lie on your side on a flat surface, preferably on a yoga mat.

   • Your hip and shoulder should be aligned, and your body should form a straight line from head to toe.

   • Rest your head on your lower arm or use a small towel or cushion for comfort.

   • Bend your knees slightly, keeping your feet together.

2. Assisting Partner’s Position:

   • Your assisting partner should kneel behind you, stabilizing themselves for support.

Movement

1. Stretching the Leg:

   • The assisting partner should gently lift your upper leg (the leg on top) while keeping your lower leg relaxed on the ground.

   • The partner will hold your ankle or foot and stretch your leg outwards away from your body.

2. Breathing and Holding:

   • Breathe deeply through your nose and exhale through your mouth.

   • Hold the stretch for 15 to 30 seconds, maintaining a comfortable tension without pain.

   • Communicate with your partner about the intensity of the stretch.

3. Releasing the Stretch:

   • After holding the position, slowly lower your leg back to the starting position.

   • Switch sides and repeat the stretch for the other leg.

Tips

• Focus on relaxing your muscles and breathing deeply during the stretch.

• Ensure that your partner does not pull too hard; the stretch should feel comfortable and never painful.

• This stretch is beneficial for the inner thighs and can improve flexibility.