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Adductor PNF Stretch

Additional info


This exercise lengthens the adductor muscles (the inside of the thighs) using PNF, proprioceptive neuromuscular facilitation, which is an active stretching technique.


This can help reduce pain and tension in the adductors. PNF is a great way to ‘trick’ the nervous system in to relaxing.


Stretch for about 10 seconds and hold the isometric contraction for 10 seconds. Repeat this 3 times in each range of movement. 

Success Criteria

Is one side tighter than the other? Do you feel a tight ‘pulling’ near the groin? You can track your progress by assessing the stiffness and range of movement of the hip.


Body area:

  • Lower


  • Strength
  • Flexibility

Pole Tricks:

  • Straddle & Box


  • None

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