Core Strong Physical Therapy

✨ Half kneeling adductor stretch = more than just an inner thigh stretch 👀

This position can be a great way to improve pelvic floor mobility, breathing mechanics, and hip movement — especially for people who feel tension through the pelvis, groin, hips, or low back.

✨ Benefits for the pelvic floor:

• Helps lengthen the adductors, which share fascial and functional relationships with the pelvic floor

• Encourages pelvic floor relaxation and “letting go”

• Can improve hip mobility for squatting, lifting, running, and daily movement

• Promotes better rib cage + pelvic positioning with breathing

• Helpful for people who tend to grip through the inner thighs, glutes, or pelvic floor

How to do it 👇

1️⃣ Start in half kneeling
Place one knee under your hip and extend the other leg out to the side with the foot flat.

2️⃣ Find your stack
Keep ribs over pelvis and avoid arching your low back.

3️⃣ Gently shift back
Rock your hips backward until you feel a stretch through the inner thigh of the straight leg.

4️⃣ Add your breath
Inhale through your nose and feel expansion through your ribs/pelvic floor.
Exhale slowly and allow tension to soften.

5️⃣ Repeat slowly
Perform 6–8 slow rocks with breathing, then switch sides.

⚠️ Tip: You should feel a mild stretch — not pinching or aggressive pulling. Think mobility + relaxation, not forcing range.