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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.
