These 15 Reps Will Solve Groin Problems!

Physical Therapist Nick Smith demonstrates how to preform the Copenhagen Adduction.
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Created and produced by HMYB Media.

[@SmithForgedSC]

Thanks for sharing!

[@jabariterrence4539]

you probably dont give a shit but if you are stoned like me atm then you can watch pretty much all of the new movies and series on InstaFlixxer. I've been streaming with my girlfriend for the last weeks xD

[@maxmario9196]

@Jabari Terrence yea, I have been watching on instaflixxer for years myself :D

[@darrelmulgrew6316]

If you are recovering from a groin strain or tear, DO NOT jump into these. Gradual progression is key bend knee hold, ankle hold then progress to reps.

[@SchuyFit]

Wow, love this exercise! Thanks for sharing Nick.

[@SmithForgedSC]

One of my main staple movements for myself as an athlete! Appreciate you!

[@busyrand]

Perfect explaination! I absolutely Need this right now. I've tried the movement before but didn't understand it. Thank you for the modifications and regressions because I ideally will need all of them. My groin/hip complex has been a weakness since highschool and I'm in my forties now. Things flaired up with me transitioning to a sitting job as a software engineer, and Kettlebeller constantly doing hip hinges.

[@RocketRacoon717]

this exercise gets me emotional

[@CPTdumpy]

Best gym in the West. No doubt.

[@SmithForgedSC]

100%

[@fitnessbasadoenlaevidencia5378]

Nice

[@joelwallenius2877]

I remember tearing my right groin from doing this, guess I should have done it at the knee... ;)

[@tuomastukiainen9925]

Can this work cure hip impingement (fai)? Do you recommend it only once per week?

[@SmithForgedSC]

Would always recommend consulting a professional. You may need something specific. As far as reps, that’s just what the research article implemented. I often add more if appropriate but it’s variable person to person.

[@nickn8564]

You can do this without a bench or a chair ... just use your other leg as the balance mechanism.

[@valentinbonnarde9345]

Do not hinge at the hips when you're in the plank position. It will make the exercise too easy. If you can't do it with your whole body in a straight line, regress the exercise

[@joaoleal4835]

I can do them with ease but my groin hurts afterwards in a bad way

[@busyrand]

Ice massage the area before and afterwards with frozen blocks of ice [place water in cups and freeze them]. Regress to a less intense version and monitor your volume. Note whether the range of motion or intensity seems to be associated with the pain. Both the consistent movement and ice massaging are needed to mediate the soreness, swelling, and calm the nerves associated with the pain in the area.