Hello everyone,

In this video, I go over 5 exercises that can be a part of a sports hernia rehab protocol.

1. Adductor Ball Squeeze:
Strengthen your groin muscles by placing a soft ball between your knees. Squeeze tightly.
To make it more challenging, you can squeeze with your knees straight.

2. Elevated Front Plank:
Maintain a straight line from head to heels.
Use a chair to make it easier.
Feet wider is easier and feet closer is easier.

3. Copenhagen Plank:
Elevate your feet on a bench, supporting your body with your forearm.
Knees bent is easier and knee straight is harder.

4. Hip Adduction AROM
Lie on your back, legs straight. Lift one leg towards the ceiling, then slowly lower it across your body, bringing it towards the opposite side. Return to the starting position and repeat, focusing on controlled movements.

5. Dead Bug:
Strengthen your core and hip flexors by lying on your back, arms straight up, and legs raised. Lower your right arm and left leg simultaneously, keeping them close to the ground.

*Disclaimer*
The content found on this channel and any affiliated websites are not considered medical advice. The information presented is for general education and entertainment purposes only. If you need medical attention, seek care from your physician or physical therapist. You agree to indemnify and hold harmless Aleks Physio, its employees and independent contractors for any and all injuries, losses, or damages resulting from any claims that arise from misuse of the content presented on this channel or associated websites.
Note: I do not own the rights to these photos.

Educate Empower Exercise

Aleks Physio



#sportshernia #sportsinjury #athleticinjuries #athleticpubalgia #corestrength #physio #injuryrehab