Exercise: Copenhagen Plank Variation - Isometric Hip Adduction on Ball
Purpose: To isometrically activate the hip adductors and stabilize with core and glutes while the hip is in slight abduction
What It Targets: Isometric co-contraction of the Adductors (Adductor Longus, Magnus, Gracilis), and Gluteus Medius/Minimus/Maximus; Static stabilization of the Internal Obliques, External Obliques, Transverse Abdominis
Procedure:
Lay on your side with your spine in a straight, stacked alignment with legs and trunk aligned.
Bend your elbow and place your palm face down on the floor with your elbow directly below your shoulder.
With the top leg fully extended, and the bottom leg bent for stability, place your top leg on a ball or plyobox at the ankle. Be sure to keep both feet parallel to each other.
Press your top foot into the ball/plyobox keeping all the above cues the same. Press as hard as you can without discomfort or movement. You should feel it primarily in the inner thigh and glutes of the top leg.
Hold for as long as prescribed.
Repeat as prescribed, and repeat on the other side.
Main Cues:
Keep your trunk in line with your legs
Press as hard as you can initiating the contraction with your inner thighs muscles
Keep your elbow directly below your shoulder and press your forearm/elbow into the floor using your shoulder blade muscles
Common Compensations/Adverse Effects:
Pain in the groin
Correction: Make sure your spine is stacked and your core is active. Exhaling helps!; Make sure your feet are parallel, if anything toes facing toward the surface you’re laying on to bias internal rotation; Decrease the level of force you are using; Decrease the duration of the hold; Press your leg into a smaller object to decrease the degree of hip abduction
Pain in bottom hip from laying directly on it
Correction: Lay on something softer like a yoga mat, or even your bed; Place a soft pillow under your hip for more cushion
Why We Love It:
It targets a muscle group that is often weak and underworked
It creates co-contraction and stabilization of all the key muscle groups in the hip
It paves the way for much more advanced/progressed exercises for this muscle group, which can relieve groin pain
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
Keep It Moving Physical Therapy & Wellness
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Suite 207
Burlington, MA 01803
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