SQUAT MOBILITY PART 2: ADDUCTOR stretch

SQUAT MOBILITY: Adductor stretch (2/7)

This week Dr. James will take you through 7 drills to improve your squat mobility.

This time, let’s get horizontal. If you struggled with day 1 this is an easier way to allow the hips to open up (stretch your adductor muscles) in the bottom of the squat if you are really bound up.

Lie with your backside as close to the wall as possible, hips and knees bent with the feet on the wall. Now just lay here for a couple of minutes and let gravity stretch your adductor muscles. To intensify the stretch, place your hands on your inner knees and gently press your knees toward the floor.

 

Adductor stretch using wall

 

Sometimes known as Pancake Splits, they are best after a workout, but if you are only able to do them before that is ok too. Pancake splits against the wall increase hip abductor flexibility which will allow for more flexibility in squats, allowing you to push your knees out farther while squatting. Do this stretch for 2 minutes.

STAY TUNED FOR THE REST OF THE SQUAT MOBILITY SERIES COMING UP THROUGH THE WEEK. 

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Squat

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