MOVEMENT GUIDE / MAT / COMFORTABLE FLOOR
Adductor rock-back
On hands and one knee, extend the other leg out to the side. Slowly shift hips backward until a mild inner-thigh stretch, then return. Start with 6 controlled repetitions per side.
Target muscles
Adductors range of motion and movement control
Setup
Warm up with a few minutes of easy movement. Choose a supported position and a mild stretch, never pain.
Perform the move
On hands and one knee, extend the other leg out to the side. Slowly shift hips backward until a mild inner-thigh stretch, then return. Start with 6 controlled repetitions per side. Return slowly to the starting position. Keep breathing and stop if the movement causes pain.
Why use it?
Practice comfortable motion in the adductors. This is general flexibility education, not a diagnosis-specific rehabilitation plan.
Common mistake
Twisting the pelvis or collapsing the back
Alternative
Use a smaller supported range or ask a physiotherapist for an individual option.
Use the setup, movement, common mistake and easier option above. A selected external demonstration for this exact variation has not been added yet.
Exercise within a comfortable range. Stop if a movement causes pain.
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