Foam Roll Adductors

Equipment Needed: 

• Open floor, or yoga mat
• Foam Roller

Instructions: 

1. Start on all 4s with your foam roller on the floor next to you running parallel to your body
2. Lift up the leg closest to the foam roller (like a dog peeing on a fire hydrant)
3. Lie down on the floor with your leg resting on the foam roller
4. Roll your leg up and down the foam roller focusing on tender spots
5. Roll for the prescribed amount of time then switch sides

Common Errors:  

• There is a tender area several inches above your knee, use caution when rolling this area
• Make sure to relax the muscle being massaged

Progressions / Regressions:

If this is too challenging:

• N/A

If you want more of a challenge:

• N/A