@harry.physio: Adductor Strain Rehab: From Injury Back to Performance 🦵 ㅤ Adductor rehab should progress beyond basic isolated strengthening. These exercises build strength, control, mobility, and capacity for higher-level movement. ㅤ 1️⃣ Split Squat with Adduction Pull 3 sets × 8–12 reps Builds adductor strength under functional load ㅤ 2️⃣ Side-Lying Hip Adduction 3 sets × 8–12 reps Builds isolated hip adductor strength ㅤ 3️⃣ Copenhagen Plank 3 sets × 20–30 sec hold Develops high-load adductor strength and control ㅤ 4️⃣ Ball Roll Cossack Shift 3 sets × 8–12 reps Loads adductors through greater movement range ㅤ 5️⃣ BOSU Lateral Lunge + Push-Off 3 sets × 8–12 reps Builds lateral strength and reactive control ㅤ 6️⃣ Half-Kneeling Adductor Rock 3 sets × 8–12 reps Improves adductor mobility and load tolerance ㅤ 7️⃣ Glute Bridge + Ball Squeeze 3 sets × 8–12 reps Combines hip extension with adductor activation ㅤ 8️⃣ B-Stance RDL + Adductor Wall Press 3 sets × 8–12 reps Integrates adductor and posterior chain strength ㅤ Choose a few exercises that match your current ability and gradually progress the difficulty. Stay consistent and build tolerance before advancing to higher-level movements. ㅤ Pain during exercise should not exceed 3/10 and should remain bearable. ㅤ Entertainment only, not medical advice. Consult a healthcare provider for your condition or treatment plan. ㅤ #AdductorRehab #GroinRehab #SportsRehab #Physiotherapy #ReturnToSport

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