Adductor / Groin Stretch

• Sit with good posture, heels together in front of body
• Let knees fall out and down toward floor
• Pull heels toward buttock until you feel a stretch
• Hold and repeat as instructed

Reps: 2
Sessions: 2 Everyday
Hold Time: 30s

Hip External Rotation with Bent Knee in Supine

• Lie on back with one knee bent
• With stomach muscles tight, slowly lower bent knee away from body and back to midline
• Keep opposite leg straight and hips in contact with surface
• Repeat as instructed

Reps: 2
Sessions: 2 Everyday
Hold Time: 30s

Hip Adduction in Side-Lying

• Lie on side with bottom leg straight
• Top leg bent with foot in front of opposite knee
• Lift bottom leg towards ceiling 5-6 inches
• Repeat as instructed

Sets: 3
Reps: 10
Sessions: 2 Everyday
Hold Time: 3s

Isometric Hip Adduction / Ball Squeeze

• Place pillow or ball between knees
• Squeeze knees together
• Repeat as instructed

Sets: 3
Reps: 10
Sessions: 2 Everyday
Hold Time: 3s