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Hip Adductor Stretch Exercise | Inner Thigh Stretch for Older Adults

The hip adductor (inner thigh) stretch is a seated or standing exercise that lengthens the muscles along the inside of the thighs.
It helps older adults improve hip mobility, side-to-side movement, and flexibility for walking, bending, and balance activities.

How to Do the Hip Adductor (Inner Thigh) Stretch Safely

INSTRUCTIONS:

  • Stand tall with feet wider than shoulder-width apart, facing a sturdy chair.

  • Hold onto the backrest of the chair lightly for balance.

  • Keep one leg straight while slowly bending the opposite knee, shifting your weight to that side.

  • Lean your hips gently toward the bent knee side until you feel a stretch along the inner thigh of the straight leg.

  • Hold the stretch for 20–60 seconds, then switch sides.

TIPS:

  • Keep your chest lifted and back straight — avoid rounding your spine.

  • Make sure the foot of the bent leg stays flat on the floor.

  • Adjust the width of your stance to find a comfortable stretch.

  • Breathe slowly and deeply, relaxing into the position.

MUSCLES STRETCHED:

  • Adductors (inner thigh muscles)

  • Groin area

  • Hip stabilisers (mild stretch)

BENEFITS:

  • Relieves tightness in the inner thighs and hips.

  • Improves flexibility for stepping, side-to-side movement, and balance.

  • Helps reduce risk of groin strain.

  • Supports hip mobility and overall leg function.

BEGINNER VERSION:

  • Keep feet closer together for a lighter stretch.

  • Hold for a shorter time (10–20 seconds) before building up.

  • Hold firmly onto the chair with both hands for maximum support.

PROGRESSION OF EXERCISE:

  • Step feet wider apart to deepen the stretch.

  • Hold closer to 60 seconds as flexibility improves.

  • Add a gentle pulse (small side-to-side movements) to increase mobility.

  • Combine with Hamstring Stretch and Calf Stretch for a full lower-limb stretch routine.