FDM Flipbook

Movement: Active Isolated Mobility
Exercise 9: Beginner
Half Kneeling Groin Stretch
Objective:
Improve Adductor/ Functional Front Line and Deep Front Line
Primary Movement: Hip Flexion and Extension
Primary Motion Plane: Sagittal Plane
Sets and Repetitions: 1-2 sets / 5-15 repetitions
• Movement Description:
Position your body in a quadruped posture with your right knee on the FD.
Move your left foot to be positioned beside the left hand.
Shift your right knee away from the hands and left foot maintaining a neutral spine.
Hold the stretch in the right anterior hip briefly then pull the knee forward out of the stretch.
Repeat the movement for the desired number of repetitions.
• Switch sides and repeat on the left.
• Foundation Movement:
• Place hands or elbows on an elevated surface and/or limit range of motion
• Progressions:
• Change plane of motion on return to starting position
Notes:
9
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