Adductor Foam Rolling
smr mobilization Adductors (gracilis, adductor longus/brevis/magnus)
SMR for the adductors. Useful for limited hip abduction and valgus patterns.
Execution
- Prone with roller perpendicular to the body
- One leg abducted with the inner thigh on the roller
- Roll from the groin to the inner knee
- Pause 20-30 seconds on tender points
- 2 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
- Less body weight -> More body weight -> Lacrosse ball for specific points
Related Patterns