Strength
Foam Roller Adductors
A targeted self-myofascial release technique to improve hip mobility and alleviate inner thigh tension.
How to perform.
Follow the sequence — setup is half the lift.
Lie face down on a mat and support your upper body weight on your forearms.
Place a foam roller parallel to your body on the side you intend to massage.
Left your target leg and bend the knee to approximately 90 degrees, resting the inner thigh on top of the roller.
Shift your body weight onto the roller while keeping your core engaged and your back flat.
Slowly roll from the inside of your knee up toward your groin, stopping just before the hip joint.
When you find a sensitive spot, pause for thirty seconds and take deep breaths to allow the tissue to release.
Repeat the process on the opposite leg to ensure bilateral symmetry.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Holding your breath which prevents the muscle from relaxing into the roller.
- Rolling directly over the knee joint or bony structures of the pelvis.
- Moving too quickly across the tissue instead of allowing for deep pressure.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.