Adiletix - Foam Roll Adductors - Step-by-Step Guide

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Foam Roll Adductors

1 - Lie face down with one leg extended slightly out to the side and bent at about 90 degrees so your inner thigh rests on the foam roller.
2 - Support your upper body with your forearms and keep your opposite leg extended or lightly bent for balance.
3 - Position the foam roller near the upper inner thigh, avoiding direct pressure on the groin or knee joint.
4 - Slowly roll along the inner thigh from the upper adductor area toward just above the knee.
5 - Pause briefly on tender spots and breathe steadily, allowing the muscle to relax without forcing excessive pressure.
6 - Continue for the desired duration, then switch sides and repeat.

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