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Effective Rope Stretch for Adductors: Warm-Up and Cool-Down Technique

Enhance your flexibility and reduce tension in your adductors with this effective rope stretch. Lay on your back and use a rope, towel, or band around your foot. Bend your opposite knee and keep your foot flat while contracting your glutes. Pull your leg towards your shoulder, ensuring your knee is straight and your core engaged. As part of your warm-up, hold for 3 seconds and repeat 10 times. For a cool-down, hold the position for 30 seconds and repeat 3 times. Ideal for improving range of motion and muscle recovery.

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Effective Rope Stretch for Adductors: Warm-Up and Cool-Down Technique

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  1. Rope Stretch – Adductors • Lying on your back, place a rope/towel/band around your foot • Keeping your opposite knee bent and foot flat on the floor with a glute contraction, pull your leg towards your shoulder while keeping it slightly above the ground • Keep your knee straight, and your core tight • When performing as a warm-up, hold for 3 seconds and return to starting position, repeat 10 times • When performing as a cool-down, hold the position for 30 seconds, and repeat 3 times

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