Kneeling Face-Down Adductor Stretch
On all fours with the knees spread wide and bent at right angles, the forearms go down and the hips ease back until the inner thighs stretch.
How to do it
Setup
Kneeling on a soft mat, knees wide apart, shins parallel, ankles in line with the knees.
Steps
- Lower onto the forearms, knees and hips in one line.
- Ease the hips back until the inner thighs stretch.
- Hold and breathe, then walk the knees in to come out.
Common mistakes
Knees wider than the hips can take: bring them in until there is no pinch. Sagging lower back: brace the middle and keep it flat. Pain inside the knee: pad the knees and narrow the stance.
Breathing
Slow and even through the hold.
