This is a dynamic mobilization exercise that is designed to decrease tightness in the adductors and hamstring muscles.

Begin on hands and knees. Place one knee on a pad with knee slightly out to side, other leg extended straight out to side with arms straight and palms directly under shoulders keeping elbows locked. Slowly lean buttock back towards heel and feel the stretch in your abductors. Hold for a slow count of 2.

There are many different split stance adductor mobilization variations that you can try out.

Another variation is to add a thoracic rotation. Place fingertips on the ear on the same side that the leg is extended. Begin to rotate with the elevated arm's elbow, leading with the eyes, head and shoulder as far as possible down toward the hand. Then reverse the motion leading with the eyes, head and shoulder rotating upwards as far as possible, twisting your chest to face that direction before returning back to the starting position.  Do not allow your lower back to overarch during the movement. Keep your core tight and brace your abs. Thoracic rotation helps increase range of motion, mobility, flexibility, and strength of the back's thoracic region.

To work on internal and external rotation of the hip while you're in this position, lift toe of extended leg up towards ceiling and rock back then rock back to front, then lift heel to ceiling and rock back.

Maria Faires, RD, ACE-PT, ACE-MES
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