Assisted Side Lying Adductor Stretch
Lying on the side, a partner pins the hip with one hand and lifts the straight top leg toward the ceiling with the other; the inner thigh of that leg stretches.
How to do it
Setup
Lying on one side, the head on the lower arm, the bottom knee bent, the top leg straight, a partner kneeling behind the hips.
Steps
- Let the partner hold the hip down and lift the top leg slowly by the calf.
- Keep the leg straight and the knee facing forward until the inner thigh stretches.
- Hold and breathe, then roll over and switch sides.
Common mistakes
Hips rolling back as the leg rises: the partner's hand keeps the pelvis stacked. Knee turning up to the ceiling: keep it facing forward so the stretch stays on the inner thigh. Partner lifting in jerks: agree on a slow lift and a word for stop.
Breathing
Slow and even through the hold.
