Stretching Exercises
Adductor Stretch
The adductor stretch lengthens the inner thigh muscles. Tight adductors limit hip movement, contribute to groin strain and can affect knee alignment.
What it does
Stretching the adductors improves hip range for sport, squatting and activities like getting in and out of a car.
It is a regular part of rehab plans for hip osteoarthritis, cerebral palsy and genu valgum (knock knees), and it features in our sports physiotherapy programmes.
How to do it
- Butterfly: sit with the soles of your feet together and knees falling outwards.
- Hold your feet and sit tall, gently lowering knees towards the floor.
- Hold 30 seconds.
- Side lunge: stand with feet wide apart, bend one knee and shift sideways until you feel a stretch in the straight leg's inner thigh.
How much
3 holds, once a day.
Common mistakes
- Pressing the knees down forcefully.
- Rounding the back.
Stop and check with us if
- Sharp groin pain suggests a strain or hip joint problem.
Medical note
These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.
Frequently asked questions
Is this useful for children with cerebral palsy?
Can I do it after hip replacement?
Related treatments
Sports Physiotherapy
Injury recovery, performance rehab and return-to-play testing for athletes.
Learn more KneePes Anserine Bursitis
Pain on the inner knee below the joint line. Common with knee arthritis, weight changes and running.
Learn more HipHip Osteoarthritis
Hip arthritis pain, stiffness and limping. Exercise is a first-line treatment, not a last resort.
Learn moreReady to feel better?
Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.