Adductor Roll-Ball

Roll Ball Adductors (Hips)

• Optional: A small exercise ball or balance ball can be used for added challenge.

Positioning

1. Start Position: Begin by kneeling on the ground. Place your forearms on the ground, parallel to each other, and keep them shoulder-width apart. Your elbows should be directly beneath your shoulders.

2. Body Alignment: Position your body so that your back is straight, hips are aligned, and core is engaged. Your head should be neutral, looking down at the mat.

3. Leg Position: Bring your legs together and rest the tops of your feet on the ground.

Movement

1. Inhale and Prepare: Take a deep breath, activating your core and maintaining a straight body line from head to knees.

2. Roll Out: As you exhale, slowly roll your body forward by extending your arms and letting your hips drift back slightly while keeping your forearms on the ground. This creates a stretch in your adductors (inner thigh muscles).

3. Control the Movement: Hold the position at the furthest point of the roll where you feel a gentle stretch, ensuring your body remains aligned and your core is engaged.

4. Return: Inhale and use your core strength to roll back to the starting position, keeping your hips steady and maintaining smooth movement.

5. Repeat: Perform this motion for several repetitions, typically 8-12, or until you feel a comfortable stretch. Focus on controlled breathing throughout the exercise.

Tips

• Ensure you do not overextend your back; keep the core engaged to protect your spine.

• If using a ball, place it under your thighs and gently roll side to side to add variation and engage the inner thighs more deeply.

• Always listen to your body and avoid any pain during the exercise. Adjust the depth of the roll according to your comfort level.