Sebastian Brosche · 12 min · 791 words
Previously titled: Video 4 - Adductor & Groin Strain Rehab
Hi folks, welcome back to day four of our adductor strain programme. Hopefully the rehabilitation is progressing nicely. We're going to get onto some more advanced exercises today. As always, if you get any pain with any of these, feel free to substitute one of the earlier exercises or you may even want to go back to one of the earlier days.
So today I'm going to need my stretchy band. Again, it comes in different colours, so I'm using a red, but if you want something stronger, there's a green or a blue. I'm going to use a medicine ball, but any kind of lightish weight would do just as well for today. And I'm going to need my chair or my bench.
So to start with, I'm going to take the band. I've got this one tied already and I'm just going to put it around my knees. So I'm going to go onto all fours and we're just going to do those leg lifts. The band just adds a little bit of extra tension.
And switch to the other side. And then we're going to do the leg lift. And then we're going to do forward circles. Going straight into backward circles.
And then we're going to do the same on the other side. So forward circles. And as before, I'm trying to keep my hips level as I can. So all the work's actually coming from the hip joint and not from my pelvis.
I'm just going to drop the band to one side, grab my chair. This time, instead of putting my knee on the chair, I'm going to place my foot on the chair. Again, just going to hold that bridge. Now, as before, that was too much.
Feel free to drop it down. So you're just doing it with the knee on the chair. I'm going to take a second before I go back and do another set. If I want to make it a little bit more interesting, I can start moving the bottom leg up and down.
And then rest there. We're just going to do one more of those. Take a few deep breaths. And this time, I'm just going to move my top hip, just letting myself slightly up and down if I can.
That's optional. Just hold. And then rest. From there, I'm going to go into a straight side plank.
Again, we're going to want to do this one on both sides. If you want to make it a little more interesting, you can lift the top leg as well. And then switch over. And then lying onto my back, I'm going to hold one knee up to my chest.
I'm going to do this on both sides. It doesn't matter which one. The other one's going to be straight up in front of me. I'm just going to lower that leg to the side as far as is comfortable.
And then I'm going to hold it for a couple of seconds, just to that point where it starts to be uncomfortable. On the edge of that discomfort, and then bring it back up again. You're going to want to keep this side nice and stable. That's not moving.
Just taking it out to the side. It's like gravity-assisted active stretch. I'm going to switch legs and do the same thing on the other side. Again, being very careful to make sure I keep control of that leg, not just letting it drop.
I'm controlling it all the way to the end point there, and then back up again. And then from there, I'm going to go straight back into that side plank. So, hand down. If it's too much on the hand, you can always put the elbow down.
That's fine. Find balance, hold that position. And if you want, lift the top leg. You can make that harder by adding an ankle weight or a band.
This is all getting a bit easy for you. And switch side. And then this is where my medicine ball comes in. I'm going to go back, and if you remember the lateral lunges that we did before, we're going to do the same thing, just with a little bit of weight.
So, I'm going to hold that on my chest as though I was doing a goblet squat. Again, you're being guided by how it feels, so don't go into any range of motion that's painful. A little bit of discomfort is all right, but we don't want to push it further. That's it for day four, folks.
So, we'll see you back here tomorrow. We've got day five, which is the fifth and final episode in this series.
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