Add Strength to your AdductorS
Three postpartum exercises for weak adductors
Dr. Ariel Edwards, PT, DPT, CSCS
Postpartum and starting to recognize the effects of pregnancy on your body? You aren’t alone! I am 11 weeks postpartum and one of the most surprising things to me about my postpartum recovery journey is how weak my adductors are! After pregnancy, those muscles take a hit, and I’ve felt the effects in my deep core and overall stability. If you have pain in the front of your pelvis, urinary incontinence (leaking), or low back pain, your adductors could be contributing to the problem.
As a pelvic floor physical therapist, these are three adductor exercises that have been game changers for reconnecting to my core and supporting my pelvic floor:
Sidelying Adduction:
To start this exercise, grab a yoga mat and lie on your side. You can place one hand under your head for support! Next cross your top leg over your bottom leg - this is to allow you to get full range of motion with the adduction movement. Now exhale and lift your bottom leg towards the ceiling. Perform on each side!
Bridges With Adduction + TA Engagement:
Start by lying on your back with your heels near your glutes. Place a yoga block between your knees to activate your adductor muscles. Before you lift into a glute bridge, you need to make sure you are contracting your deep core muscles. Not sure if they are activated? Place two fingers on each side of your lower stomach to feel your deep core engaging. Once your core is ready, squeeze the yoga block as you bring your hips up into a glute bridge!
Side Plank With Top Leg Focusing On The Adductors:
This isn’t a typical side plank, so it's ok if it feels a little funky. Start by getting into a traditional side plank position. With this plank you are going to bring your bottom leg out in front of you by bending at your hip and knee. When lifting off the ground into the plank, you will have two contact points: your bottom leg knee and your top leg foot. While holding the plank, make sure you are pressing your top leg foot down into the floor to activate the adductors!
Remember it’s never too early or too late to start working on your postpartum recovery! Although you may have made it look easy, pregnancy is no walk in the park. Giving yourself the space and time to heal is important, and it can get you back to being stronger than ever! If you are stuck on where to start, FIXXED’s Pelvic Floor Physical Therapy team is here for you! Click HERE to book a free discovery call with a member of our team to see if pelvic floor physical therapy is for you!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
