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This Relaxing Inner-Thigh Stretch Does Way More Than You Think

Sydney Video Training 10 Comments


Did you know that there’s a relationship between the soles of your feet, inner thighs and your pelvic floor?

When your body is optimally aligned, this connection starts from the feet, flows seamlessly up through your body and helps to keep everything in working order.

But, in our culture, we wear shoes and sit a lot starting when we’re young and this will often interrupt our foot-to-pelvic-floor connection.

Shoes with firm, immobile soles and/or raised heels lock up the feet and prevent them from moving properly when you walk. Over time, foot immobility leads to collapsing arches, crazy-tight calf muscles that lock up the lower leg, internally rotated femurs and adductor muscles (inner thigh muscles) that don’t work.

And these are just a few of the alignment issues that come from wearing shoes and too much sitting.

I know it may sound a little dramatic, but these alignment issues are a reality in our culture and they are having a more negative effect on our health than we realize. I see it every day!

When you begin to understand the negative impact of shoes and chronic sitting on your overall quality of life, you’ll see how simple little changes can start to reverse the related problems and improve whole body health.

Today’s exercise focuses on the inner thighs and your adductor muscles. This is an area where many people are holding tightness that stems from misaligned feet, pelvis and femurs.

This stretch can reveal some surprises in the form of muscles you never knew were so tight, but it can also be a very relaxing exercise as you do it more often.

Triple check yourself to make sure your pelvis is in a neutral position (not arched or tucked) to ensure you get the maximum benefits.

I’d love to hear what you discover in the comments below! Enjoy!

See you in the studio,


About the Author


Hi, I'm Sydney and I'm a Restorative Movement Specialist here at Pilates Tonic. My goal is to empower you with tools to connect and live in your body in new and better ways.I'm a passionate advocate for wellness through optimally aligned movement and I look forward to designing a customized alignment and movement program just for you! If you want to find out more, just give me a call at 423.702.5233, or email me at info@pilatestonic.com. See you in the studio!

Comments 10

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      Hi Joy, try opening the legs as wide as you can while still breathing easily, and without feeling an intense need to bend the knees. In the beginning, this might not be very far if there’s a lot of tension in the inner thighs and inside of the knees. Hope this helps! Thanks for your question!

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  1. Sydney I have severe pain in my upper thigh, inner putter front and behind the knee. I was told that it could be fascia late. What is a good exercise to ease the pain.?

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  2. Hi Sydney, this stretch feels great. I have terrible pes anserine bursitis on both knees. I’m in physical therapy, but what else can I do to get past this ? I just had my second baby 6 months ago and picking her up night and day wreaks havoc on my knees. Thanks in advance !

    1. Post

      Hi Hannah, Check with your physical therapist first before adding these exercises into your day.
      (Stretching the muscles on either side of your hamstrings can help make hamstring stretches themselves more effective, so I’ve included a posterior hip and calf stretch below.)

      Here’s my favorite calf stretch:

      A seated hip stretch:

      Here’s a one of my favorite hamstring stretches:

      Thanks for your question! Hope these are helpful!

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