RIGHT SIDELYING LEFT ADDUCTOR PULLBACK

Postural Restoration Institute Exercises

Feb 4

How To Perform The Right Sidelying Left Adductor Pullback

Improve pelvis, hip and femur alignment with the Right Sidelying Left Respiratory Adductor Pull Back exercise. This movement targets the left adductor, anterior glutes and left obliques, improving the left anterior inlet alignment. This is a © Postural Restoration Technique.

Level/Difficulty: Beginner to Advanced

Muscle Group(s): L adductors, L obliques, L anterior gluteus medius

Equipment: foam roller and yoga block for neck support

Exercise groups: Lower Body Exercises, Full Body Exercises, Lower Body Exercises, Core Strengthening Exercises, Upper Body Exercises, Posture Strengthening Exercises

Coaching Cues:
Shift top leg/hip backwards without arching lower back; exhale all air as you drop top knee to bottom knee; pause breathing before repeating reps

Before starting:

Breathe control is very important for this exercise to be effective. Try to take your time and rest as necessary.

Lay on your right side with both feet pressed up against a wall. Position a foam roller or bolster in between the feet. Use a pillow or a yoga block to rest your head.
Round your back and lightly tuck your tailbone to engage the abs and hamstrings.
Inhale as you slide your left knee backwards without losing your pelvic tuck, and without arching the lower back. Keep feet where they are.
Exhale as you try to lower your left knee to your right thigh. Continue exhaling until you feel your left obliques engage.
Remain where you are, trying to get your left hip further back and further down towards the right thigh with each consecutive breath/rep. Perform for 3 sets of 10 breaths.