AdductorsIntermediate

Adductor

Stretching movement using Foam Roll.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary Adductors

Movement instructions

1
Lie face down with one leg on a foam roll.
2
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.
3
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.

Technique guidance

Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.

Use only a comfortable range; a stretch may feel like tension but should not feel sharp or joint-specific.
Come out of the position slowly and use support when balance is limited.
Use tolerable pressure and avoid rolling directly over an injured area or causing sharp pain.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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