Adductor Foam Rolling

SMR for the adductors. Useful for limited hip abduction and valgus patterns.

smr mobilization Adductors (gracilis, adductor longus/brevis/magnus)

Execution

1Prone with roller perpendicular to the body
2One leg abducted with the inner thigh on the roller
3Roll from the groin to the inner knee
4Pause 20-30 seconds on tender points
52 minutes per side

Cues

Brace the core
Do not force the groin
Breathe steadily

Common Errors

Rolling too close to the groin
Low-back compensation

Progressions

1Less body weight -> More body weight -> Lacrosse ball for specific points

Related Patterns

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