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Title: Strengthening program and guidelines for adductors
Description: This is a effective and thorough program on how to strengthening your adductors after injury or weakness.
Description: This is a effective and thorough program on how to strengthening your adductors after injury or weakness.
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Exercise Program
Annemette Jepsen, MCSP
Chartered Physiotherapist, health trainer and nutritionist 2014
Groin pain
6 Valslide Exercises
Move 1: Reverse Lunge
Targets: Gluteals and quadriceps
...
(B) Slide your right foot behind you; let your left leg bend at 90 degrees
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Do 8-12 reps on each side
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(A) Begin in a push-up position with each hand on a Valslide
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Do the same on your right
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Do 8-12 repetitions
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(A) Stand with your left foot on a Valslide
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Keep your left leg
straight and your weight on your right
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Do 18-2 reps on
each side
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(A) Come into a forearm plank with each foot on a Valslide
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Repeat 8-12 times
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(A) Lie on your back with knees bent
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(B) Slide your right foot out until your leg is almost straight
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Keep
hips high
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This counts as one rep
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Move 6: Mountain Climber
Targets: Abs and shoulder
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(B) Keeping your abs in, slide your left knee toward your chest as you exhale, then bring it back to the
starting position
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This is one rep
...
3
Exercise Program
Annemette Jepsen, MCSP
Chartered Physiotherapist, health trainer and nutritionist 2014
This is a very good exercise which I would advice:
The Groin Bridge above can be done on the knee to begin with aim for a 30 sec hold, then
progressing out to your foot as shown, and then progressed further by lifting your bottom leg up and
down
...
Maintain your hip flexibility
2
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Increasing you lower abdominal / pelvic control
4
Exercise Program
Annemette Jepsen, MCSP
Chartered Physiotherapist, health trainer and nutritionist 2014
The most obvious and commonly affected soft tissue structures that can be injured around the groin
are the Adductors and the deep hip flexors
...
The adductor muscle group consists
of the adductor longus/brevis/magnus, pectineus and gracilis
...
Along with the gracilis, it is also the most easily injured
...
They are responsible for stabilising the
pelvis and moving the leg towards the midline of the body (adduction), and are particularly active
during running – especially when changing direction, and kicking
...
It I also important to focus on good core stability and strength in muscles stabilizing the pelvic
Title: Strengthening program and guidelines for adductors
Description: This is a effective and thorough program on how to strengthening your adductors after injury or weakness.
Description: This is a effective and thorough program on how to strengthening your adductors after injury or weakness.