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This exercise is utilised to begin loading of the adductor muscles. We are particularly targeting the adductor tendons, as we aim to increase tendon tolerance to load through static contractions. There are three positions of the ball squeezes of varying difficulty.
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squeeze the ball at your maximum PAIN FREE intensity and hold the static contraction. Your physio will inform you how long to hold the static contractions, how long your rest periods are, and how many do to total in a set. Your physio will also inform you which of the three positions you are to complete.
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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