Top 3 Exercises for Tight Adductors

Рет қаралды 28,342

Күн бұрын

Are you experiencing groin pain? Try these 3 exercises to relieve that!
0:00 - Intro
1:19 - Adductor Rocks
3:12 - Improve Hip Internal Rotation (Test it!)
5:12 - Copenhagen Adductor Exercise
-----------------------------------------------------------------------------------------------------------------
Ready to increase mobility, prevent injuries, eliminate pain, connect with your body, reverse aging, and establish sustainable health?
Start the FREE 14-day #QuaranTeam Challenge here: docjenfit.com/quaranteam
Subscribe for more: kzfaq.info?s...
Learn more about The Mobility Method here: docjenfit.com/mobility
Learn more about the Optimal Body here: docjenfit.com/theoptimalbody
Let’s Connect...
Website: docjenfit.com
Instagram: / docjenfit
Facebook: / docjenfit

Пікірлер: 51

@roryprimrose5570 Күн бұрын

Superb !!!seen you before so I know it will work,thanks

@nicolemaskey9443 3 жыл бұрын

Love the last exercise particularly, great video! 👏🏻

@docjenfit 3 жыл бұрын

Awesome! Thank you!

@MAEternal Жыл бұрын

Very good explanations Jen!

@docjenfit Жыл бұрын

Thank you!

@lbrown8040 3 жыл бұрын

Congratulations🎊first and foremost! Thank you for sharing your talent and knowledge to ease the pain! Looking forward to the Knee class!! Stay Blessed 🤗

@docjenfit 3 жыл бұрын

Thank you! We appreciate you stopping by.

@richa1147 Жыл бұрын

your vids are always really helpful, i love that last exercise and i badly need it after checking i have just 5 deg internal rotation!!!

@docjenfit Жыл бұрын

Amazing! Glad you enjoy!

@bongholeguy1121 Жыл бұрын

Felt instant relief, and will be able to get a good night's rest. Thank you very much.

@docjenfit Жыл бұрын

SO happy to hear!

@gary8388 4 ай бұрын

Thank you for your videos and time to help people 😊

@docjenfit 4 ай бұрын

Thank you so much for watching. Helping people makes me the happiest!

@offbuy 3 жыл бұрын

Thank you so much for this.

@docjenfit 3 жыл бұрын

Thank YOU, Kelly!

@dealmaker74 3 жыл бұрын

Thanks DocJen🤩😍

@docjenfit 3 жыл бұрын

Thank you! Don't forget to subscribe! 😉

@johnferri7495 3 жыл бұрын

Enjoy the videos, easy to follow with good instructions. I've been having pain in my groin and hip area for awhile so I tried these exercises and after the first time I did them the groin pain went away for a few days then I did the exercises again and the pain came back with a vengeance I've had to alter other things I'm doing to compensate. I don't think I was over aggressive with the exercises any suggestions?

@docjenfit Жыл бұрын

Did you continue to do anything to load the groin in the days afterward? Maybe doing slightly fewer of them but more consistently could help!

@user-zq1qh3ix1r 11 ай бұрын

Hello! Thanks for sharing these stretches. How often would you recommend doing the first stretch?

@docjenfit 10 ай бұрын

It always depends on how your body reacts. You can try them and see how you feel the next day. starting to do them 3 times per week could be a good place to start. But always listen to the body!

@offbuy 3 жыл бұрын

Hate to ask, but have you all done a video on stretching for IT Band pain and discomfort? Mine starts to hurt if I run more than 2.5 miles or if I go hiking and the trail has a bunch of downhills. Never bothers me going up the mountain only back down. If I’ve missed the video about IT Bands I apologize and if not I would love to see one in the future. Also do you have any stretching programs for sale? I really love how you explain everything so well. I’m looking for a good program I could do for 10-15 minutes 4-6 days a week before work. Thank you so much for everything you all do to help us.

@docjenfit 3 жыл бұрын

Not a problem. We actually have a podcast on ITB syndrome! Check this out & let us know if it helped! kzfaq.info/get/bejne/p5iWd5SL3dGcoWQ.html

@dhanya14 5 ай бұрын

Thank you for this video! Quick question, can weak adductors on one side cause a lateral pelvic tilt?

@docjenfit 4 ай бұрын

It can definitely contribute to feeling imbalances around our pelvis

@ksteiger Жыл бұрын

Been having annoying upper adductor pain in my right leg for a while. Hoping this will help, but it actually feels good doing them, like I'm strengthening that area. Coolness.

@docjenfit Жыл бұрын

Love to hear it. Thank you for sharing with us!

@TheRambel817 2 жыл бұрын

@docjenfit I've seen adductor rocks done with the foot of your left leg (in the video) in dorsiflexion AND plantar flexion. Does it matter? Thank you in advance!!

@docjenfit Жыл бұрын

I like keeping it in plantar flexion because then you can't rotate your legs as much while doing them. Your can definitely do it both ways and see how each feel!

@meradu2 7 ай бұрын

I tried the first one and I had maybe 10 degrees I’m 61 and I have this pain you are talking about Trying the 90 90 and got some relief Thank you so much How long do you recommend doing this for? Ty

@docjenfit 6 ай бұрын

Listen to your body :) Make sure you're not going further than your body can handle.

@erdocsmom1 10 ай бұрын

I’m 74 years old and I’ve been struggling with this in my left leg for months now. Today my right leg is extremely painful. I also have a torn hip labrum. I’ve been getting stretched and dry needling, and nothing is helping. I’m a bit limited because I have one the replacement already and having my next one in November.

@docjenfit 10 ай бұрын

Hopefully you can find some active exercises that help give you relief!

@kelseymurray1059 3 жыл бұрын

Hi! When I tried to do your final exercise I heard a pop in my groin area and my top leg (the one on the chair) gave out. Any advice on what to do? Should I eliminate the chair altogether?

@docjenfit Жыл бұрын

This is something that can happen to a lot of people when doing this for the first time. Generally it just means some pressure has released in your pubic area. Maybe starting with the foot on the ground could be a better option!

@patsysimpson8524 6 ай бұрын

I have groin pain in my right side plus tingling sensation on the inside from my groin to my knee

@docjenfit 6 ай бұрын

You're definitely not alone. Try these out and keep me updated on your journey!

@ashleightyson8414 4 ай бұрын

Can the groin pain that extends into the uterus region be caused by the adductors as well?

@docjenfit 4 ай бұрын

Hard to say but it definitely could contribute to lower abdominal symptoms.

@likeretirement3245 8 ай бұрын

cossack squat? side lunge ? left side fine right side not so much. the pain goes beyond my groin: to my quad , my low back , and my outer hip. it has been 4 weeks and i'm beginning to think that doing nothing is the best course. Is it?

@docjenfit 7 ай бұрын

Unfortunately I can't definitively tell you what to do through comments. It is really best to try and see someone in person who can fully assess you and hopefully give better direction for you!

@himanshisingh1590 5 ай бұрын

Hi 👋 I've pain mainly in left pubic area... I'm trying everything bt the pain while moving any leg is the same as it was. I think I got this problem while hingh jumping.

@docjenfit 5 ай бұрын

Thank you for sharing your experience! Let me know how these exercises help !