Growth
Rock back with one leg sideways
Whenyou reach the hip section of your mat practice
Kneel on a pad, hands on the floor in front. Extend one leg sideways, foot supported. Keep back long and slide hips toward the bent-leg heel, then forward. Start with five slow rocks per side.
- Make it easier
- Bend the side knee a little and rock less.
- Progression
- Move farther back only while your torso travels back rather than collapsing down.
Start tiny
One small rock per side.
SafetyKeep movement at the hips; do not force the knee or chase a groin stretch through pain.
Evidence grade CPractitioner method or editorial idea
Ryan DeBell, The Movement Fix, How to Stretch Your Adductors with the Adductor Rock Back. Read the source ↗ Documented methods; cues, starting dose and progression are editorial adaptations. No task-specific outcome guarantee.
Growth: Practices that need preparation, a recurring slot or a useful tool.
