Foam Rolling Adductor

oec:foam-rolling-adductor

A self-myofascial release technique using a foam roller to alleviate tension across the inner thigh musculature.

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Also called: Foam Roller Adductors, Adductor Foam Rolling, Inner Thigh Foam Rolling

How to do it

Lie face down on an exercise mat supported on your forearms in a low plank position.
Place a foam roller parallel to your torso on one side.
Abduct the target leg to roughly 90 degrees and rest the inner thigh on top of the foam roller just above the knee.

Shift your weight onto the roller while maintaining abdominal tension to keep your spine neutral.
Slowly roll your body sideways to move the roller along your inner thigh toward your groin.
Pause and hold pressure on any particularly tender or tight trigger points for 20 to 30 seconds.
Slowly roll back down toward the top of the knee, stopping just before the knee joint.
Repeat for the desired duration, then switch to the opposite leg.

Breathe smoothly and deeply, exhaling slowly when holding pressure on tender spots.

Excessive lumbar extension and pelvis sagging toward the floor.: Brace your core and stay actively pressed through your forearms to maintain a neutral spine.
Rolling too rapidly over tight areas.: Move slowly and deliberately, pausing on tender spots to allow tissue relaxation.
Tensing the target leg muscles against the pressure.: Let the working thigh stay as relaxed as possible while using your arms and non-working leg to modulate body weight.

Avoid applying direct pressure over the knee joint, pubic bone, or femoral artery in the deep groin.

This record: CC-BY-SA-4.0.