Inner Thigh Strengthening Exercises

Copenhagen Adduction (CA) Protocol [AKA Modified Progressive Copenhagen Adduction (MPCA) Program]

Graduated eccentric training regime that strengthens hip adduction. Six progressive levels. Strengthens and builds endurance in the Hip Adductor Muscles (Adductor Magnus, Adductor Longus, Adductor Brevis, Pectineus, Obturator Externus and Gracilis) and the muscles that attach at the Pes Anserine (Sartorius, Gracilis and Semitendinosus). Performing the Copenhagen Adduction Protocol will help to prevent and rehabilitate Adductor Strains, Hamstrings strains and Pes Anserine Bursitis.

Copenhagen Adduction (CA) Protocol

Levels 1–5 are isometric muscle contractions progressing in difficulty. Level 6 is a traditional CA exercise and an eccentric/concentric exercise.

  1. Supported isometric adduction hold in side-lying position with lower part of leg resting on bench or table. Then raise pelvis from floor, keeping lower knee on floor for support.
  2. Lift supporting leg and bring knees together.
  3. Foot resting on bench or table. Raise pelvis while keeping lower leg foot on floor for support.
  4. Lift supporting leg and bring knees together.
  5. Height increased to hip height.
  6. Partner assisted dynamic eccentric exercise. Partner holds upper leg at hip height, Supporting ankle and knee joints. Participant lowers pelvis towards ground over three seconds, then lowers leg while supporting themselves and returns to start position.

Copenhagen Adduction (CA) Protocol. Level 2

Side-lying. Spine straight. Knees flexed. Top leg: Lower leg on table or bench. Bottom leg: Lower leg on floor below table.

Raise pelvis into a side plank position.

Raise lower leg to bottom side of table.

Hold isometric contraction. Start with two seconds and build to six seconds.

Move lower leg to floor. Control eccentric motion.

Slowly lower pelvis to start position. Control eccentric motion.

Build to fifteen repetitions.

Copenhagen Adduction (CA) Protocol. Level 5

Side-lying. Spine straight. Knees extended. Upper foot on table or bench. Lower foot on floor below table. Ankles neutral.

Raise pelvis into a side plank position.

Raise lower leg to bottom side of table.

Hold isometric contraction. Start with two seconds and build to six seconds.

Move lower leg to floor. Control eccentric motion.

Slowly lower pelvis to start position. Control eccentric motion.

Build to fifteen repetitions.

Copenhagen Adduction (CA) Protocol. Partner Assisted Level 6

Side-lying. Knees extended. Ankles neutral.

Partner stands behind patient’s legs. Holds patient’s upper leg at hip height. Supports ankle and knee joints.

Lateral side of foot on floor. Raise pelvis into a side plank position. Raise lower leg to just below upper leg.

Hold isometric contraction. Start with Two seconds and build to Six seconds.

Move lower leg to floor. Control eccentric motion.

Slowly lower pelvis to start position. Control eccentric motion.

Build to fifteen repetitions.

Build strengthen and endurance in the medial thigh muscles to help prevent and rehabilitate Adductor Muscle Strains and Pes Anserine Bursitis. Perform all exercises in the Copenhagen Adduction Protocol through a symptom free range of motion. Never execute an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and find a viable substitute. Increase intensity in small gradual calculated increments.

References

Impact of a modified progressive Copenhagen adduction exercise programme on hip adduction strength and postexercise muscle soreness in professional footballers

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6797385/

Disclaimer: Viewing this video does not take the place of seeing a medical professional, receiving proper training in the medical profession or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Please receive proper medical training before attempting these medical procedures.

Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV

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