Adductor strain

There are no products for this injury yet.

Zdj. 1) Hip adductor stretch:
– lie on your back with straighten arms and bended knees
– gently spread your knees apart as far as you can
– hold position for 5 seconds and return slowly
– practice exercise 15 times

Zdj. 2) Side-lying leg lift:
– lie on your injured side with one arm bended behind the neck
– bend your healthy leg and put feet on the floor in front of the injured leg
– keep your injured leg straight
– raise your injured leg as far as you can
– hold it for 5 seconds and get back slowly
– practice exercise 15 times

Zdj. 3) Resisted hip flexion:
– stand your back to the door
– tie a knot on the end of elastic tubing and put it around the ankle on your injured side
– tie a knot on the second end of the tubing and put it around the door
– bend your leg keeping its straight and get back slowly
– practice exercise 15 times

Zdj. 4) Resisted hip extension:
– stand your face to the door
– tie a knot on the end of elastic tubing and put it around the ankle on your injured side
– tie a knot on the second end of the tubing and put it around the door
– extend your leg to the back keeping its straight and get back slowly
– practice exercise 15 times

Zdj. 5) Resisted hip abduction:
– stand your uninjured side to the door
– tie a knot on the end of elastic tubing and put it around the ankle on your injured side
– tie a knot on the second end of the tubing and put it around the door
– move your injured leg out to the side keeping its straight and return slowly
– practice exercise 15 times

Zdj. 6) Resisted hip adduction:
– stand your injured side to the door
– tie a knot on the end of elastic tubing and put it around the ankle on your injured side
– tie a knot on the second end of the tubing and put it around the door
– move your injured leg away the door keeping its straight and return slowly
– practice exercise 15 times