H1 | Adductor Ball Squeezes
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This exercise is utilised to begin loading of the adductor muscles with isometric (static) load. We are particularly targeting the adductor tendons, as we aim to increase tendon tolerance to load through static contractions.
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Demonstration and Instructions
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Place the pilates ball between your knees, with your knees at 90 degrees.
Squeeze the ball at your maximum PAIN FREE intensity and hold the static contraction. Start with holding for a length of time, and then progress to gentle repetition squeezes. Special Notes
Ensure a posterior pelvic tilt for all three positions to facilitate the anterior core working effectively. Hold the static contraction steady at the same intensity throughout the rep. You can use a soccer ball, football, rugby ball, pilates ball or foam roller etc for this exercise.
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Alternative Exercise
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