Stand next to a sturdy stationary object, such as a table leg or door frame.
Position yourself with the inside of your ankle resting against the object, so that your legs are straight and feet together.
Shift your weight slightly onto the opposite leg for balance, keeping your standing leg straight but not locked.
Press the inside of your ankle against the stationary object, engaging your inner thigh muscles (adductors). Maintain an upright posture, ensuring your hips stay level and your core is engaged.
Hold the contraction steadily, focusing on a controlled isometric squeeze against the object.
Keep your breathing regular and your body still, preventing any movement from the hips or torso.
Hold for the duration prescribed by your physiotherapist.
Gently release the pressure and relax before repeating.
Hold/maintain as prescribed by your physiotherapist.
