ISOMETRIC ADDUCTOR SQUEEZE EXERCISE

ISOMETRIC ADDUCTOR SQUEEZE

• ISOMETRIC ADDUCTOR SQUEEZE is one of the basic and important exercises for the rehabilitation of sacroiliac joint dysfunction because it is important to regain the strength of the adductor muscles for the treatment and also to prevent lower back pain.

• Most of the population has weak adductor muscle which increases the probability of groin injuries to 72%

• There are 3 variations of the ISOMETRIC ADDUCTOR SQUEEZE EXERCISE:

HOW TO DO ISOMETRIC ADDUCTOR SQUEEZE 1?

1. Lie down on your back with your pelvis in a neutral position, bending your knees at a right angle, and place your feet flat on the floor.
2. Keep a medicine ball or a rolled towel between your knees as shown. 
3. Try to squeeze the ball or towel as hard as it is comfortable to you, pause for 10 seconds, relax and return to the starting position. 
4. Repeat this movement 10 times.

HOW TO DO  ISOMETRIC ADDUCTOR SQUEEZE 2?

1. Take a medicine ball and place it between your ankles. 
2. Lie down on your back with your pelvis in a neutral position, keeping your legs straight. 
3. Try to squeeze the ball between your ankles as hard as you can but should be comfortable, pause for 10 seconds, and then relax.  
4. Repeat this movement 10 times
5. Ensure that this movement should not be painful.

HOW TO DO  ISOMETRIC ADDUCTOR SQUEEZE 3?

1. Lie down on your back with your pelvis in a neutral position, and bend your hips and knees at 90 degrees.
2. Keep a medicine ball in between your knees. 
3. Try to squeeze as hard as it is comfortable to you, maintain for 10 seconds, then relax and return to the starting position. 
4. Squeeze the ball should be a painless movement, if you feel any kind of pain then discontinue it and consult your physical therapist.
5. Repeat for 10 times if the movement is not painful

REMEMBER THAT NOT TO HOLD YOUR BREATH WHILE DOING ANY ISOMETRIC EXERCISES, TO AVOID HOLDING BREATH COUNT THE HOLDING SECONDS LOUDLY

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