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SEATED HIP ADDUCTOR STRETCH | INNER THIGH STRETCH FOR OLDER ADULTS

The seated inner thigh stretch, also known as the seated hip adductor stretch, is a safe and effective way for older adults to improve hip mobility and flexibility while staying supported in a chair.
This stretch helps loosen tight inner thighs, supports better balance, and makes everyday movements like walking and bending easier.

How to Do the Seated Hip Adductor Stretch Safely

INSTRUCTIONS:

  • Sit tall near the front of a sturdy chair.

  • Keep one foot flat on the floor for support.

  • Extend your other leg out to the side, straight, with your heel on the floor and toes pointing upward or slightly out.

  • Place your hands lightly on your thighs or the chair for support.

  • Slowly lean your body slightly toward the extended leg until you feel a stretch along the inner thigh.

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

TIPS:

  • Keep your chest lifted and back straight — hinge gently forward from the hips if needed.

  • Avoid forcing the movement — you should feel a gentle stretch, not pain.

  • Keep both sitting bones on the chair — don’t twist or tilt to one side.

  • Breathe deeply and steadily.

MUSCLES STRETCHED:

  • Adductors (inner thigh of the extended leg)

  • Groin muscles

  • Hip stabilisers (mild stretch)

BENEFITS:

  • Loosens tight inner thighs and hips.

  • Improves mobility for walking, side-stepping, and bending.

  • Supports better balance and reduces groin strain risk.

  • Provides a safe, chair-based option for those unable to perform standing adductor stretches.

BEGINNER VERSION:

  • Keep the extended leg closer in (not too wide).

  • Lean only slightly toward the extended leg.

  • Hold for a shorter time (10–20 seconds) and increase gradually.

PROGRESSION OF EXERCISE:

  • Slide the extended leg further out to the side for a deeper stretch.

  • Hold closer to 60 seconds with steady breathing.

  • Add a gentle forward hinge over the extended leg for increased stretch.

  • Combine with the Standing Adductor Stretch for variety.