Inner Thigh Exercises for Reducing Back Pain

Building your key muscle group like your neglect adductors is one of the most effective way to cure back pain and hip instability  week or tight abductor can lead to lower back pain or can make it worse if you are suffering from lower back pain your physical therapist will strengthen these muscles and  with targeted exercises  you can build a balanced chain of muscles to support your hips and back

Many research spot the value of the the effort that adductors and outer hips and concentric muscles make in maintaining your hips and back they play a crucial role in positioning and stabilizing your pelvis which in turn helps to keep your lower back stable

perform  these simple exercises which are also approved and suggested by a physical therapist these exercises are incredibly effective and take very little time to do so

Supine Adduction Squeeze

Performing this exercise

  • Lie on your back with your knees bent and your feet flat on the floor and place a small squishy ball between your knees
  • Gently squeeze the ball and hold for a beat
  • Repeat this 10 to 20 times
  • You can coordinate this squeezes with your exhale and the releases with your inhale

It is a very tough exercise for beginners but it is also a good exercise for more experienced person

Thigh High Chair Lift

Performing this exercise

  • Lie down on your left side and place the ankle and foot of your top leg on the seat of a chair keep your bottom leg lined up with the top one
  • Now keep your trunk shoulders and neck stationary while you lift your lower leg up to touch the chair seat hold for a beat then set it down
  • Keeping the rest of your body engage and in the proper alignment is more important than getting the height to the leg lift the leg lift is combined with the excellent form is what gets the adaptors
  • Try to perform this exercise in the rhythm and lift your leg as you exhale and lower down your leg as you inhale
  • Perform this exercise 10 x a day

Make sure that you ask your physical therapist to demonstrate each and every exercise for you so that you can perform each and every exercise properly without any mistake because any mistake in performing these exercise can cause more harm than benefit

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