Once a month, we will give you four exercises from the areas of strength, coordination, flexibility and regeneration. Let yourself be inspired and try to incorporate them into your everyday life or training.

Strength

Copenhagen Adductor  

Lie in a side plank on your forearm, resting your top foot with your ankle on a bench or stable chair. Raise your pelvis so that the shoulder, hip and knee of the top leg form a straight line and tighten your stomach. From this position, actively lift your lower leg towards your upper leg. Then lower it down again in a controlled manner. Keep your pelvis up the whole time and your body in a straight line. Do 5-10 repetitions per side.

Goal: This exercise aims to strengthen the inner thighs, especially the adductors. The adductors in particular are often too weak in athletes, which can lead to muscular imbalances and resulting injuries.

Coordination/balance

One-legged kneeling position with balance exercise

Kneel with one leg on a soft surface or a towel. Lift the foot of the kneeling leg so that it does not touch the floor. Throw yourself a ball or other object and try not to lose your balance.

Goal: This exercise improves the coordination and strength of the inner and outer rotators of the hip joint.

Mobility

Hip mobilisation

Stand about one metre away from a chair and place the foot of one leg on the edge of the chair. Straighten your upper body. Push your pelvis slightly forwards. Hold the position for approx. 30 seconds, breathe calmly and evenly and then switch legs. For an even more intensive mobilisation, press the knee of the bent leg slightly away from the body or place the foot of the bent leg on a higher chair. 

Note: Do not perform this exercise if you have an artificial hip joint.

Goal: This exercise promotes flexibility in your hip joints, which has a positive effect on relieving the lumbar spine, which is often overloaded.

REGENERATION

Side lunge stretch

Stand in a wide stance with your feet pointing forwards. Shift your weight onto one leg and bend your knee while the other leg remains straight. You should now feel a stretch on the inside of the stretched thigh. Then return to the centre and shift your weight to the other side. Repeat the movement smoothly and dynamically, for example ten times per side.

Goal: This exercise effectively stretches the inner thighs (adductors) and helps the hips to function better.