Adductor

Foam rolling the adductors helps release tension in the inner thigh muscles and improves hip mobility. This self-massage technique is valuable for athletes and active individuals.

adductor magnusadductor longusgracilis

Category: stretching
Level: intermediate
Force: static
Mechanic: isolation
Equipment: foam roller

Instructions

Lie face down with one leg on a foam roll.
Rotate the leg so that the foam roll contacts against your inner thigh. Shift as much weight onto the foam roll as can be tolerated.
While trying to relax the muscles if the inner thigh, roll over the foam between your hip and knee, holding points of tension for 10-30 seconds. Repeat with the other leg.

Tips

Apply gradual pressure to tolerance
Hold pressure on tender spots for 10-30 seconds
Breathe deeply and try to relax the muscle
Roll slowly between hip and knee

Common mistakes

Rolling too aggressively and causing excessive pain
Moving too quickly over the foam roller

Safety

Stop immediately if you experience sharp or severe pain. Avoid rolling directly over joints or bones.

Variations

Adductor Foam Roll
Side-Lying Hip Abduction With Mini Band
Cossack Stretch
Side Lunge
ITB Stretch Side-Lying