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Bear Sit

What: In tall-seated position with knees out and core engaged:
1) Push out inner knees with your elbows for moderate stretch - hold for 2 minutes
2) Push knees into elbows while resisting movement. Do not allow knees or elbows to move (isometric hold) - hold for 10 seconds
3) Pull knees away from elbows and try to touch them to the floor - hold for 10 seconds
4) While still pulling knees to floor, drive elbows back into knees to establish a new end range - hold for 10 seconds in new end range

Time: Repeat push/pull cycle 3-4 times

Benefit: Lengthens adductors and inner thigh/groin muscles while engaging hip and abductor muscles