Recovery - Adductor Rockers
Exercise to rehab a groin strain at home: Start on hands and knees with one leg extended to the side, then rock the hips back and forward gently.
Equipment
Exercise mat
Coaching points
- Keep the side leg straight and relaxed.
- Rock slowly through a comfortable range.
- Keep hips controlled.
- Avoid forcing the stretch.
Common mistakes
- Rocking too fast.
- Rounding the back.
- Forcing into pain.
- Letting hips twist excessively.
Action video
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Difficulty
Beginner
Duration
30 seconds
Repetitions
10 × 2 sets
Touches
0
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