Therapeutic exercise
Isometric Hip Adduction with a Ball
Isometric contraction of the hip adductors with a ball between the knees. Promotes active closure of the sacroiliac joint (form closure) and is a key element in the treatment of sacroiliac dysfunction and adductor strain.
How to perform
- Starting position. Lie face-up with knees bent and feet flat on the floor, hip-width apart.
- Step 2. Place a ball (or firm pillow) between the knees.
- Step 3. Squeeze the ball between the knees with about 60–70% of maximum force — feel the contraction in the inner-thigh adductors.
- Step 4. Hold the contraction for 10–15 seconds, breathing normally.
- Return. Relax for 5 seconds and repeat. Pressure should be firm but controlled — sharp pain in the sacroiliac region contraindicates the exercise.
When not to perform
- Acute pubic symphysis pain
- Acute inflammatory adductor strain
- Recent hip surgery
- Active inguinal hernia
- Pregnancy with pubic symphysis dysfunction
- Recent pubic ramus fracture
Medical disclaimer. These exercises are presented for informational purposes only. Always consult your physician before starting any exercise program, especially in case of acute pain, recent injury, or underlying clinical condition.
Related Exercises
Transversus Abdominis Activation (Drawing-In)
Isolated motor activation of the transversus abdominis, the deep stabilizing muscle of the lumbar spine. The foundational motor-reeducation exercise — fundamental in core instability, sacroiliac dysfunction, and postpartum abdominal diastasis.
Pelvic Tilt
Gently activates the deep abdominal muscles through a pelvic tilt. Relieves low-back tension and retrains motor control of the deep stabilizers — one of the foundations of chronic mechanical low-back-pain rehabilitation.
Isometric Hip Abduction with a Strap
Isometric contraction of the hip abductors against the resistance of a strap or band around the knees. Acts in the vector opposite to adduction, completing sacroiliac stabilization work — both isometrics (adduction and abduction) are prescribed together.