Lying down with a soft ball between the knees and squeezing it: nothing to balance and no movement to control, and the squeeze can be as gentle or as hard as is comfortable. It opens the groin-pain programme Hölmich trialled, and even this simple squeeze works the adductors hard.
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Adductor strength family
These tiers compare demands within this family, not universal safety or a mandatory sequence. Load, range, balance and your circumstances can change difficulty. Choose deliberately; pain does not select a progression.
Lying down with a soft ball between the knees and squeezing it: nothing to balance and no movement to control, and the squeeze can be as gentle or as hard as is comfortable. It opens the groin-pain programme Hölmich trialled, and even this simple squeeze works the adductors hard.
Source-researched guide. Clinical review is pending.
No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.
This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.
Sources support the educational description; they do not establish that this exercise is suitable for you.
No variation is labeled clinically validated.