Adductor Coronal Plane Stretch

Positioning:

1. Stand upright with your feet shoulder-width apart.

2. Engage your core and keep your shoulders relaxed.

3. Position your hands in front of your chest, palms together, or place them on your hips for balance.

Movement:

1. Slowly widen your stance by stepping out to the side with your right foot, ensuring your toes are pointing forward.

2. As you shift your weight to the right, bend your right knee to lower your body into a side lunge. Keep your left leg straight.

3. Feel the stretch in your left inner thigh (adductors) while maintaining an upright torso.

4. Hold this position for a count of 15-30 seconds, breathing deeply.

5. Return to the starting position by pushing off your right foot and bringing your feet back together.

6. Repeat the stretch on the left side by stepping out to the left, bending your left knee, and keeping your right leg straight.

7. Hold for another 15-30 seconds on this side.

8. Complete 2-3 sets on each side.

Tips:

• Ensure that your knees do not extend past your toes during the lunge to prevent strain.

• Keep your movements controlled and focused on the stretch.

• Breathe deeply and steadily throughout the exercise to enhance relaxation and effectiveness.