File name: Adductor Strengthening Exercises Pdf

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Adductor Strengthening Exercises Pdf

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Cutting Edge Exerecise · Diet by Body typeTypes: feel brand new, optimize your body, weight loss is possible. Wide Variety Of Coupons · View Stores · Shop Smart, Save Big · Find Deals at Our siteService catalog: Latest Coupon Code, Free Online Coupon, Newest Promo Codes. Groin Strain Exercises After resting for about days after your injury, try these stretches as soon as you can tolerate them. Hip Adductor Stretch • Lying on your back with your knees . Treatment of acute adductor injuries Kicking exercise / Tension Arc Use two elastic bands for this exercise. One is placed high and one is placed low. Stand on one leg with the low placed elastic band around the ankle of the moving leg. Grip the other elastic band with the hand of the other side. Groin Strain Exercises After resting for about days after your injury, try these stretches as soon as you can tolerate them. Hip Adductor Stretch • Lying on your back with your knees bent and feet flat on the floor, gently spread your knees apart until you feel the stretch inside your hips. Hip Strengthening PROTOCOL ` to target the majority of muscles of the hip. C. Squeeze gluteal muscles. strength. Slow raise hips up towards the ceiling. Goal. Frequency. BACKGROUND • Description o Hip muscles provide stability to the upper and lower extremity during activity o Are the main source of power for quick propulsive movements. o 75% adductor strength compared to abductors PHASE 3 (~ weeks) REHAB GOALS o Progress strengthening & LE drills o Minimize pain, inflammation PRECAUTIONS RANGE OF MOTION EXERCISES o Continue exercises from phase 2. o Mobilizations/soft tissue technique as needed SUGGESTED THERAPEUTIC EXERCISES o Continue exercises from phase 2. EXERCISE PROGRAM The following exercise program should begin at one week after surgery. Start with stretching exercises and over the next week, add muscle-strengthening exercises, Do the exercises 1 to 2 times per day. Ride a stationary cycle for 10 to 20 minutes to warm-up prior to stretching. Let pam be your guide as to how far to stretch. Adductor Stretches/Strengthening Exercise: Bilateral Hip Adductor Stretch IN THE SEATED POSITION BEND BOTH LEGS AND PUT THE FEET TOGETHER. ALLOW THE KNEES TO LOWER TO THE GROUND TO INCREASE THE STRETCH. Repeat: 2 times Sets: 1 Hold Time: 30 secs Resistance/Time: 0 Sessions: 2 /day Exercise: Unilateral Hip Adductor Stretch.