When the adductors are too tight they can cause muscle imbalance for the abductors (whose function is to bring the legs away from the mid line). This can be manifested in an iliotibial band (IT band) issue that shows itself by causing pain in the outer knee, where it attaches to the tibia. It can also cause weakness in the opposing muscle group, shorten range of motion and generally reduce muscle strength and performance in the region.
Straddle sit - With knees and back straight, reach forward as far as you can. Hold 30-60 counts. If your knees bend or your back rounds, reset and repeat with proper form. Perform 3 times, twice a day.
Butterfly sit - With soles together and back straight, reach forward as far as you can. Do not slouch or round the back but keep your chin up and hinge from the hips. Hold 30-60 seconds. Repeat 3 times, twice daily.
Check back next week to see what to do about those pesky abductor issues that cause pain in the outer hip!