Instructions
- Sit comfortably on a chair with both feet flat on the ground and your back upright.
- Use your thumbs to palpate the inner thigh near the groin, close to the pelvis, and locate a tender or tight spot in the adductor muscles.
- Once you’ve found the trigger point, apply firm but tolerable pressure with your thumbs.
- While maintaining pressure, lift the same-side hip slightly off the chair.
- Turn your foot inward and your knee outward, mimicking the movement as if you were trying to cross your legs.
- Hold this position and pressure as prescribed by your physiotherapist.
- Test: Try to cross your legs before completing this exercise, then try again after. If you’ve done it correctly, it should become easier.
Category: Release Region: Lower Limb, Hip Position: Seated Unilateral: Yes
