We sit more than ever and our hips suck because of it. It's important to expose your hips to different and full ranges of motion to keep them performing at their best. Here's the Tripod Adductor Stretch:
This stretch targets the adductor or groin muscles on the inside of the thigh. You also work hip and knee range of motion on the kneeling side.
Keep your knee straight on the outstretched leg. Press your chest away from the floor fully to avoid sagging towards the ground through your shoulders. Rock back and forth slowly for designated repetitions. If you find a particularly tight area within the range feel free to hang out or do small back and forths in that range. Keep your low back flat throughout the exercise.
HOW TO USE:
Use this exercise as a warm-up for any activity. It's also great as a cool down as you can focus on breathing during this motion as well. Try this after a long day of sitting at your desk, a long car ride, or a lengthy flight. Shoot for 2-4 sets of 10-20 repetitions on each side.
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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and is the founder of TD Athletes Edge. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.
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