Rope Stretch – Adductors• Lying on your back, place a

rope/towel/band around your foot• Keeping your opposite knee bent and

foot flat on the floor with a glute contraction, pull your leg towards your shoulder while keeping it slightly above the ground

• Keep your knee straight, and your core tight

• When performing as a warm-up, hold for 3 seconds and return to starting position, repeat 10 times

• When performing as a cool-down, hold the position for 30 seconds, and repeat 3 times