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PROTOTYPEFree access · Created under the supervision of CoconeRu. Move · lessons are being reviewed one by one.
PILATES MOTION ATLAS

Adductor Rock Back | Self-stretch in 3D

Adductor Rock Back: all fours, inner thigh. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.

Pilates Motion Atlas editorial team

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A schematic 3D view of Adductor Rock Back
One moment from the lesson model. Open 3D to follow the whole movement from any angle.

Position and focus

All fours · Inner thigh

A dynamic stretch for the inner thigh, moving through a gradually larger range. It can also be used to prepare before exercise.

Starting position

From all fours, stretch the right leg out to the side with the sole of the foot on the floor.

Movement phases

1. Set up

Keep the left knee under the hip and the back flat.

2. Small rocks

Keeping the hands down, rock the hips back and forwards again.

3. Larger rocks

Within a comfortable stretch in the right inner thigh, rock further back.

4. Smaller and stop

Make the movement smaller, bring the leg back and stop.

What to check yourself

Check that the knee and toes of the side leg keep pointing up and that the lower back does not round too much.

Caution

Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.

These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.

References and scope

Behm DG et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 ↗
A review comparing the immediate effects of static, dynamic and PNF stretching, and the use of moving stretches before activity.

Open in 3D

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