Sebastian Brosche · 13 min · 1,086 words
Previously titled: Video 2 - Adductor & Groin Strain Rehab
Welcome back and today two of our adductor groin strain program. Today we're going to start going on to some slightly more advanced exercises. This is the point you want to be at about one to two weeks after the injury so it's not something you're going to do immediately in the aftermath but as things start to settle down, you start to be a little bit less painful then you can start to bring in some of these exercises. If you're getting pain with these please do go back to day one and stay on that for a little bit longer.
A little bit of discomfort is okay but we don't want it to be more than that. Okay so I'm going to start on all fours and I'm going to do this on both legs so I'm imagining it's my left leg that's injured but I'm going to do both sides here. So we're going to lift the knee out to the side. Again I want to keep my pelvis quite level so I don't want to be lifting up here so much.
Level and just squeezing from the gluteal muscles. Again I'm only taking these as far as I can comfortably. I'm going to do the other side while we're here. I'm going to switch back to the first side.
I'm just going to make circles forwards at the hip. Again I can keep these as small as I need to. I'm going to switch sides. Circle forwards.
And then circle backwards. And switch sides. Okay so for this next exercise I'm going to need a chair or bench. A bench works just as well.
I'm just going to position my knee on the chair. I'm going to go on onto my elbow on the mat. So I'm supporting my weight through my knee there. I'm just going to hold that.
So again it's this left leg that I'm working on. And this is a much more advanced version of the adductor exercises. So if it starts to hurt I would cut it short or use a bit of extra support when you're doing this. And always remember it's fine to go back to one of the earlier exercises and substitute that if this is a bit too much at this stage of your progression.
And then I'm just going to relax there. Just move around. Bend the hip. I'm just going to go back and do a second hold.
And I want to be making sure I've got my hips pushed forwards there. Straight line. I'm breathing nice and deep. It's easy to start holding your breath.
Relax there. Okay. So I'm going to go back to lying down again. And this time I'm keeping my legs straight.
I'm just going to hold my leg out in a straight line. And this feels really easy. You can always add an ankle weight or you can add a band between your ankles. I'm working these muscles here.
And then relax. I'm just going to go again. This time I'm just going to make small up and down movements. Okay.
For the next exercise I want to be standing up. I'm going to take my feet a couple of shoulder widths apart. You may want to use some support for this. So if you want to have a chair in front of you that you can give yourself a little bit of extra support, that's fine.
All I'm going to do is I'm just going to bend the knee. I'm just going to go down to one side. Again, only as far as it's comfortable coming up. I'm just going to switch sides and do the same on the other side.
So don't think you have to go all the way down until your butt is touching your heels. You can just go, just until I start to feel tension there in my adductors. I'm going to come back up. I'm going to lie on my back.
What I want to do now is I'm going to put my fingertips under my back. I'm going to roll my pelvis so that my back puts pressure down onto my hands. So I can lift it up, I can put pressure down. I want to hold that there as though I'm trying to stop my hands from getting away.
And then I want to slowly straighten one leg while keeping that pressure down on my hands. I'm just going to bring that back up again. Slowly straighten the other leg. Again, keeping the pressure on my hands.
This is all about control of the abdominal muscles, control the pelvis, control that lower back movement and that's going to help lower back. Now I can go both legs at the same time. That's quite a lot harder. You may feel you're not ready for that one.
That's fine. Stay on one leg. The other leg and then two legs. I don't have to lift the legs.
I'm just sliding them along the ground at the moment. Certainly at this stage that's plenty hard enough. I'm making sure that pressure stays down on my fingertips the whole time. Back up and one more time through.
Both legs together. Slide them straight. And back up. Okay.
And then I'm going to go back up. I'm going to go back to those lateral lunges. We're going to do another set of these. Again, dropping down to the side.
And then I'm going to go back up. Again, if you're not confident, if you think this is still a little bit sore, use some support. And then I'm going to go back up. You may find that you're starting to be able to get a little bit lower now.
That's the case and that's great, but we're not going to force it. And then from there, back onto the ground. Another set of the dead bugs. And then I'm going to go back down.
And then I'm going to go back up. Back onto the ground. Another set of the dead bugs. That's this one.
So pressure down on my fingertips. Straighten one leg, bring it back up. Same on the other side. And then creeping both legs out.
Do make sure you keep breathing through all of this. One more time through. One more time through. One more time through.
That's it, folks. That's it for day two. We'll see you back here tomorrow for part three of the program.
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