ADDUCTOR SQUEEZE MULTISEGMENTAL ROTATION

The adductor squeeze multisegmental rotation exercise is used to cue the hip adductors to dynamically stabilize the hips through rotation. Place a yoga block or foam roller between your thighs just above your knees. While squeezing the block maximally, rotate the the body to the left or right. Rotate the body as far as tolerable without lifting the feet off of the floor. Return to neutral position and repeat repetitions in the same direction before switching directions.

Structures involved:

• hip adductors

  • adductor magnus

  • adductor longus

  • adductor brevis

• gracilis

• pectineus

• lumbar spine

• thoracic spine

• femoroacetabular joint

Related conditions:

• groin strain

• dynamic lumbar instability

• hip labral tear

• low back strain

• mechanical low back pain

• sacroiliac joint syndrome

• thoracolumbar syndrome

• hip spine syndrome

Exercise videos