HIP
ADDUCTION - SIDELYING
CORRECT FORM
1) Lie on your
side with your upper leg bent as shown. Align your lower leg so that
it is in line with your upper torso or just slightly behind it.
2) From this position,
raise your bottom leg off the floor/mat straight into the air. You
should feel this primarily in your groin muscles.
You can also
turn your foot in an upward direction to add an internal rotation
component to this exercise. This will place extra work on the hip
adductor muscles.
It is important to be sure that you keep your leg aligned with your
torso or slightly behind it to make sure you are using the correct
muscles.
4) Lower the leg slowly
and under control.
5) Inhale as you lower the
leg, exhale as you lift the leg.
MUSCLES
USED
SAFETY
CONSIDERATIONS/PRECAUTIONS
The main safety
consideration for this exercise is to keep the spine straight and
not use momentum to lift the leg. Keeping your leg in-line with your
back will help you keep your back straight during the exercise.
EFFECTIVENESS
Performing hip
adduction in this manner is not as effective as using a machine, as
range-of-motion is limited, and is not as easy to progress the weight.
You can progress this exercise by having someone manually provide
resistance against your inner thigh, or by strapping a cuff weight
around the thigh. This may be an effective exercise for those with
patellofemoral pain (1-3).
HELPFUL WITH TRAINING FOR
Football, Basketball,
Baseball, Hockey, Volleyball, Track and Field, Skiing, Martial arts.
REFERENCES
1.
Puniello MS: Iliotibial band tightness and medial patellar glide
in patients with patellofemoral dysfunction. J Orthop Sports Phys
Ther 1993 Mar;17(3):144-8.
2. Grelsamer RP, Klein JR: The biomechanics of the patellofemoral
joint. J Orthop Sports Phys Ther 1998 Nov;28(5):286-98.
3. Powers CM: Rehabilitation of patellofemoral joint disorders:
a critical review. JOSPT 1998 Nov;28(5):345-54.
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