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Exercise handout — move better, feel better.
Hook-lying Adductor Squeeze
Isometric inner thigh squeeze that often calms SI joint pain by 'closing the ring' of the pelvis. Very effective for acute SI flares.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
Home Options
- pillow or cushion + small ball + towel
No equipment? Try: pillow, small ball, rolled towel
Dosage
2
Sets
10
Reps / Time
30 sec
Rest
5-10 sec hold
Tempo
Step-by-Step Guide
Set up
- Lie on your back with knees bent
- Place a pillow, small ball, or folded towel between knees
- Arms relaxed at sides
Step 1 of 5
Gently squeeze the pillow between your knees
Step 2 of 5
Use only 30-50% of your maximum effort
Step 3 of 5
Hold the squeeze for 5-10 seconds
Step 4 of 5
Slowly release and relax completely
Step 5 of 5
Rest briefly before the next rep
Breathing
- Breathe normally throughout
- Exhale gently as you squeeze
Form Cues
- Squeeze gently - not maximum effort
- Keep breathing throughout the hold
- Feel inner thighs working
- Pelvis stays neutral - no tilting
Common Mistakes to Avoid
- Squeezing too hard
- Holding breath during squeeze
- Tilting pelvis during squeeze
- Tensing upper body
Safety Information
Stop if groin pain increases. Keep effort moderate.
Progressions
Increase hold time to 15-20 seconds
Regressions
Use softer squeeze, shorter hold time
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.