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.
