Hip Mobility - PT 3

The third area of the hip which must be improved are the muscles of the lateral hip called your ADDUCTORS. To sit or stand upright, walk, and exercise with balance, strength, and coordination, the muscles around your hips MUST be balanced.

What I typically see in most people affected by MS, Parkinson’s, stroke, and other neurological conditions are weak outer hip muscles and -super tight inner hip muscles. It’s a bit counterintuitive but tight adductors that cause your knees to collapse inward may actually be “loosened” by strengthening them (weird, I know).

Tight adductors happen because your brain senses instabilities in your hips and pelvis. To stabilize your hips and pelvic floor, it then “locks down” your adductors to create a more stable joint complex. When you practice moving your tight adductors in and out of contraction, your brain learns to use those muscles correctly again through the power of neuroplasticity.

This exercise isolates your adductors and can help reduce MS symptoms like knee kiss, knee hyperextension, and scissor gait.

The keys to performing this drill well:
1. Sit tall.
2. Hold your abs in.
3. Move from your upper inner thigh.
4. Breathe out as you pull – Breathe in when you return to start

Take this one slow and try to hold the contraction for 2-3 seconds.

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