Adductors SMR

Self-myofascial release of the adductor muscles using a foam roller for mobility and tension relief.

Instructions

1. Sit on the ground and position a foam roller horizontally along your inner thigh.
2. Support yourself with your hands behind you or place them on the ground for stability.
3. Place one or both legs on the foam roller so the inner thigh muscles are in contact.
4. Roll slowly along the inner thigh from the knee toward the hip.
5. When you encounter areas of tension or tightness, pause and hold that position.
6. Allow the foam roller to apply sustained pressure to the tight area for 20-30 seconds.
7. Continue rolling and working through the entire adductor region.
8. Repeat on the opposite leg if rolling one side at a time.

Tips

• Self-myofascial release helps reduce muscle tension and can improve flexibility.
• Avoid rolling directly on the bone; focus on the muscle tissue.
• A softer foam roller is recommended when beginning foam rolling for the adductors.
• Perform this regularly, especially after lower body training or hip-intensive activities.
• Relaxed breathing enhances the effectiveness; avoid holding your breath.