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In this video blog, I demonstrate Physiotherapy exercises for thigh muscles. I specifically target the inner thigh exercise.
Inner Thigh Muscles
Your inner thigh muscles, or adductors, help you with your stabilization as you walk, step up a set of stairs, run, and when you walk on unstable surfaces such as ice and the beach.
This inner thigh exercise will help you strengthen your inner thigh muscles and improve your stability and balance.
Physiotherapy Exercises for Thigh Muscles
Hi I’m Margaret Martin at MelioGuide.
Today I’m going to review with you Physiotherapy exercises for thigh muscles. Specifically, I will demonstrate how to do a strengthening exercise for your inner thighs also known as your adductors.
Adductors and Stabilization
These are important muscles that help in stabilization, when you’re stepping up stairs, when you’re running, when you’re doing any activities, especially on icy surfaces. They really help you with balancing and maintaining your alignment.
Here’s a nice and easy way to do them at home.
1. Get in Position
You need a chair with an open front. You need a towel for your waist and a pillow.
Now you want to position yourself so that your top foot, when it’s pulled toward you in dorsiflexion, that the whole inside of your foot gets to rest on the chair, but your ankle bone is just off the chair. It makes it much more comfortable.
Hand can be resting forward. You want a nice straight body position.
2. Start With the Breath
As with all the exercises, let’s start with the breath. Inhale. Exhale. Gently tighten your pelvic floor, lower tummy muscles, and you’re pulling the inside leg up towards the bottom of the chair, and back down. Controlled both ways.
3. Build Your Endurance
You continue until you’re building to 3 sets of 15 repetitions, obviously doing both sides.
And after you’ve built the endurance of the muscle, if you want to build the strength of the muscle, you can lower your repetitions and add weight to the bottom leg.
So I hope that helps you in strengthening your adductors.
That’s all for MelioGuide today, I’m Margaret Martin signing out.
Osteoporosis Exercise Plan
Visit my Osteoporosis Exercise Plan page for more information on this topic.
Comments
August 20, 2014 at 11:15pm
Jen Rodgers
Hi
I'm an aussie physio and Strontium Ranelate is available on specialist prescription down under. However the daily powder sachets are loaded with aspartame and sorbitol and can cause stomach upset. There has also been some literature linking it to GIT cancers I think.
So in the end it comes down to the natural choices - good diet and exercise as so well advocated on this site.
A question - creatine is recommended for its capacity to enhance bone density. Is carnitine also recommended for its ability to increase energy production at a cellular level?
And if this is the case how should the two elements be used together?
Looking forward to your feedback,
Jen Rodgers
December 16, 2014 at 3:06pm
Fadia
Hi Margaret
I have now 2 operations in my left knee. 9 years ago, I have a reconstructed ACL the first time and had a bucket-handle injury in my lateral meniscus.
2 years ago I had the remaining part of the lateral meniscus removed, and since then I have had a lot of trouble with tightness on my lateral side of my left leg. I have some kind of runners knee. I have done a loooot of training, a lot of different perspectives on knee problems etc.
Now it seems I might benefit from training my inner thigh ... do you see stabilizing the inner thigh might loosen up the lateral side - the ITB, as it tenses up and swaps over the femur chondyle, which locks my knee every time I just stand up with straight left leg.
Looking forward to hear from you.
Regards,
Fadia
December 16, 2014 at 4:36pm
Richard Martin replies
Fadia: Margaret is unable to provide consultation on her blog. If you need to speak to her you can schedule time with her directly: http://melioguide.com/schedule-appointment/
March 24, 2018 at 6:42am
Annette
Thank you so much Margaret for posting this adductor strengthening exercise. It is much easier than what I have always done on my side, on the floor with the upper leg bent, so awkward (the way Jane Fonda taught us in the eighties).