Isometric adductor squeeze

How to do it

Lie on your back with the knees bent and a ball between them. Squeeze for five seconds and let go. Keep the low back down and do not clench the glutes.

Default dose

3 × 10 · 5s

This is the library's default dose. Each person's programme is set after assessment, around the grade of their finding and their own conditions and limits.

Where it sits in a programme: Activate the weak

The third phase is activation: strengthening a muscle that has become weak or underused, with controlled movement and light load, so it can carry its share of holding the body up.

Which postural findings it is prescribed for

It appears in programmes the tool prescribes after a musculoskeletal assessment.

Take care

• If the movement causes pain or makes pain worse, stop and contact the clinic or your doctor.

Source

Common practice, no specific study.

Other exercises in this phase

• Hip adduction, band or machine
• Chin tuck — deep neck flexors
• Prone Y — lower trapezius
• Wall serratus slide
• Wall angel
• Glute bridge