Adductor Stretch
stretchpelvis
The posture scan does not measure thoracic kyphosis, lordosis, or flat-back posture directly. This exercise may still help mobility and strength that support overall alignment — it is wellness education, not a diagnosis.
How to do it
- Sit on the floor with your left leg straight and placed away from the midline of the body (abducted) and your left foot dorsiflexed.
- Bend the right knee and place the sole of your right foot next to the inside of the left knee.
- Sit upright, and do not bend the spine to the side.
- Repeat on opposite side.
Form cues
- Try to feel your "sit bones" (ischial tuberosities) in contact with the floor, and keep the pressure even as you perform the stretch. This will help keep the pelvis in the right place.
- Caution: If pain is felt in the knee, bend the leg that is straight slightly until you can progress to the point that the knee can be kept straight.
Dosage
- Stretch each side for 20 to 30 seconds at least once per day.
- Progress: Bend forward at the hips, reaching the opposite hand toward the outstretched leg, or perform the Side Lunge With Rotation.
- Regress: Foam Roller on Inner Thigh.
Muscles worked
Stretches: hip adductors