The long lever isometric hip adduction is not only beneficial for strengthening the inner thigh muscles (adductors) but is also commonly used for pain relief, particularly in individuals recovering from groin strains or hip-related injuries. The isometric nature of the exercise allows for muscle engagement without movement, which can help reduce muscle tension and discomfort while promoting circulation to the area. This makes it a gentle yet effective method for pain management during rehabilitation phases.
- Lie flat on your back with your legs extended and your arms resting comfortably by your sides for stability.
- Place a soft ball or small Pilates ball between your feet, ensuring it is securely held.
- Lift your legs slightly off the floor, keeping them straight and hovering a few centimetres above the ground. Make sure your lower back remains flat against the floor by engaging your core muscles.
- Gently squeeze the ball with your feet, engaging your inner thigh muscles (adductors) to create a controlled isometric contraction.
- Focus on holding the squeeze, making sure not to over-exert but just enough to feel the muscles activate and provide relief.
- Breathe steadily, ensuring the core remains engaged and your lower back does not arch.
- Hold the squeeze for as long as prescribed by your physiotherapist.
- Gently release the squeeze and lower your legs back to the ground to rest before repeating.
- Hold/maintain as prescribed by your physiotherapist.