Skip to main content

Exercise 4: Adductors

Purpose: Stretch the inner thigh muscles (adductors) and the quadratus lumborum (lower back).

Instructions​

Position: Feet comfortably wide apart (wide enough to feel a stretch in the inner thighs), feet parallel, knees slightly bent.

  1. Hinge at the hips, allowing your body to hang in a forward fold.
  2. Create a stretch in the inner thigh (adductor muscles).
  3. Allow your head to hang softly, relax your mouth and jaw.
  4. Take 3 slow, deep breaths in each of the following positions (keep knees bent at all times):
    • Centre — Hands and head hanging in the centre
    • Right side — Reach hands and head towards your right foot/leg (keep pelvis centred)
    • Left side — Move hands and head to your left foot/leg
    • Through legs — Return to centre, then reach hands through your legs behind your body
  5. Keeping knees bent, slowly roll your upper body back to standing.
  6. Shake both legs out.

Duration: Approximately 2–3 minutes.

Sensations to notice: Stretch along the inner thighs, release in the lower back, softening in the jaw and face.

Keep knees bent

Throughout this exercise, keep your knees bent. This protects your lower back and allows you to access the stretch more safely. Straight legs are not necessary or recommended.

Modifications​

  • Narrower stance — Bring your feet closer together for a less intense stretch.
  • Hands on thighs — For less intensity, place hands on your thighs rather than reaching to the floor.
  • Skip side reaches — Stay in the centre position for all breaths if the side-to-side movement is too much.
  • Hands on blocks — Place blocks under your hands if you cannot reach the floor.
  • Chair in front — Place a chair in front and rest your hands on the seat as you fold forward.
  • Chair-seated — Sit in a chair with legs spread apart. Fold forward between your legs, letting your arms hang down.
Choosing based on your body
  • If you feel dizzy when folding forward, come up slowly and keep the fold shallow.
  • For lower back issues, keep the fold very shallow or use the chair-seated version.