Adductor Longus Flexibility

Setup:

Back against the wall with the heel of the tight hip touching the wall
Point the back foot out at a 30-degree angle.
Move the front leg forward and to the side looking like a semi lunge position.
Keep the front ankle in front of the knee.
- (This properly places the load of your body against the wall and reduces fatigue on your front quadriceps muscle)
- (You will last much longer focusing on the stretch in the groin/hip of the back leg. This also reduces the load on the patellofemoral joint.)

Movement: (You should feel the stretch in the groin/hip of the back leg.)

Drop the pelvis on the side of the back leg. Imagine the pubic bone moves toward the heel of your front leg. Or imagine the top of the pelvis on your back leg is moving toward the greater trochanter of your back hip. Perform this for 20-30 seconds
Shift your pelvis and body toward front leg to increase the stretch
If you can, repeat the dropping of the pelvis and shifting toward your front leg

Tip:

This exercise has been reported to reduce back, hip, knee and foot pain.

It makes walking easier as well as reaching to the floor with less effort.

Flexibility Exercise:

Substitutions:

Fast/Phasic Exercise:

Maintenance Program:

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