STARTING POSITION:
Position yourself on four legs on a mat. Your knees should be underneath the hips and hands under the shoulders. Extend your right knee next to you. Your ankle, knee and hips should form a straight line.
MOVEMENT:
Move your right foot to the right until you feel the stretch in your adductor. Maintain the stretch during the required time and then do it with the other side.
TIPS: You should feel the stretch of the muscles but not pain. You can move your body forward and backward to stretch the muscles from different angles.
