The Hip Adductor Rope Stretch Exercise is a great way to stretch out and lengthen the adductor muscles of your hips (in the insides of your thighs) – helping you to build stability in your golf swing and to avoid injury.
The Hip Adductor Rope Stretch Exercise is based on the Active Isolated Stretching (AIS) athletic stretching technique, a method of muscle lengthening and fascial release that provides effective, dynamic, facilitated stretching of major muscle groups. Based on sound scientific research, AIS will improve and maintain the function of your muscle tissues and joints, as well as their health.
The Hip Adductor Rope Stretch Exercise forms part of the Golf Recovery & Regeneration series of innovative and dynamic exercises that will help to improve the health and quality of your muscle tissues and joints, helping you to perform better on and off the golf course.
This exercise requires a rope. You can get specialised stretch ropes, but a skipping rope is fine.
Figure 1. Hip Adductor Rope Stretch Exercise Video.
- Start by lying in a supine position (on your back, face up), with a rope wrapped around your left foot and around the inside of your left leg.
- Lift your left leg slightly and actively sweep it out as far away from you as you can, then gently pull on the rope with your left hand to assist the stretch.
- Exhale and hold for 2 seconds.
- Relax and then repeat for the desired number of repetitions.
- Repeat with the other leg.
Start with a small range of motion, and gradually try to increase the stretch with each rep.
Keep your toes pointed to the sky, your back straight, and your shoulders on the ground.
Keep your non-working leg flat on the ground, pushing your heel as far away from your head as possible and contracting your glutes.
You should feel it stretching the inside of your thigh.
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