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.
Option 1: With a Ball
Instructions:
- 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.
Common Errors:
- Arching the lower back or allowing the pelvis to tilt, which can increase strain on the lower back.
- Allowing the ball to slip or shift during the squeeze.
- Over-squeezing, which may cause unnecessary discomfort in the groin or hips.
- Holding your breath during the exercise; keep your breathing smooth and steady.
Progressions:
- To make the exercise more challenging, you can:
- Use a firmer or smaller ball to increase the intensity of the adductor contraction.
- Increase the duration of the hold to challenge muscle endurance.
- Lift your legs higher off the ground, engaging the core more intensely.
Regressions:
- To make the exercise easier, you can:
- Use a larger, softer ball for a gentler squeeze.
- Bend your knees slightly, reducing the strain on your core and lower back.
- Perform the exercise with your feet resting on the ground, which lessens the load on your lower body.
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.
Option 2: Against a Stationary Object
Instructions:
- 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.
Common Errors:
- Leaning too much to the opposite side, causing improper posture.
- Allowing your hips to rotate or tilt during the contraction.
- Pressing with your foot instead of engaging the inner thigh (adductor) muscles.
- Holding your breath; remember to breathe calmly throughout the hold.
Progressions:
- To make the exercise more challenging, you can:
- Increase the duration of the isometric hold.
- Stand further away from the object to increase the lever length, making the contraction harder.
- Use a more challenging object to press against, such as a wall, which provides more resistance.
Regressions:
- To make the exercise easier, you can:
- Stand closer to the object, reducing the length of the lever and the intensity of the contraction.
- Place a cushion or padding between your ankle and the object to reduce pressure on your joint.
- Hold the contraction for a shorter period initially.
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist