Adductor/Groin

A partner-assisted proprioceptive neuromuscular facilitation stretch for the adductors and inner thigh.

Instructions

1. Lie on your back with your legs extended toward the ceiling.
2. Have a partner hold your feet or ankles at a comfortable position.
3. Attempt to squeeze your legs together for 10-15 seconds while your partner prevents the movement (isometric contraction).
4. Relax your muscles completely after this contraction.
5. As you exhale, allow your partner to gently push your feet apart, deepening the stretch.
6. Hold the stretched position for 15-30 seconds.
7. Repeat the cycle 2-3 times on each side if desired.

Tips

• This PNF stretch technique is highly effective for increasing flexibility when done correctly.
• Communication with your partner is essential; always let them know when the stretch becomes uncomfortable.
• Never force the stretch; progression should be gradual to avoid injury.
• This stretch is particularly beneficial for athletes and those with tight groin/adductor muscles.
• Perform this 2-3 times per week for best results in improving adductor flexibility.