Adductor, Gracilis, Sartorius, Vastus Medialis and Inside of Thigh roller stretches
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- čas přidán 18. 11. 2015
- If you suffer with fascial adhesions in your adductor muscles, gracilis, vastus medialis, sartorius, semimembranosus or semitendinosus muscles, then try some side lying stretches using a foam roller (or larger massage ball). Be careful not to apply prolonged pressure between the legs to avoid cutting off blood supply via the femoral artery and vein. Spend 15 to 20 seconds on each section and work up and down the inside of the thigh using a scissor action whilst side lying. This will break up fascial adhesions between the muscle tissue and muscle bellies, as well as giving a gentle stretch into the adductor muscles using the weight of the relaxed upper leg. Make sure you are not straining your neck whilst doing the exercises and alternate between the left and right leg being on top.
I am so trying this - as nothing else has worked for me. Thanks🤞
❤❤❤ Thank you so much! I’m making enough noise about finally getting a stretch in a tight muscle that my little dog looks mildly concerned. 😂
Mmmmm that was pleasantly painful. My daughter bought me a very hard roller a few years back that is too much for full body weight but just right for this. I now have another weird thing I am going to do constantly.
Super, danke!! 👍🏽👍🏽
Can’t wait to try this out! I was stepped on by a horse in that location about 2 years ago. My massage therapist named every muscle in the video title and said to stretch them. I did a google and found your video immediately! I don’t always have issues with this area but it’s been super achy the past couple weeks and I’m excited to see how this works!
Thank you so much
Amazing! This exercise worked terrifically! Thanks so much
Spot on and that’s just the adhesions👍
Interesting, I wouldn't have thought to use the foam roller in this way! Generally I just foam roll the inner part of my leg by trying to just lay on the ground, face down and just foam rolling it in a way from the side, but it generally doesn't quite get all the "right" spots. So sometimes I use a tennis ball or something of the like. I'll have to try this later!
Thanks!
Thank you so much for this. I've had tightness in this area for years (I think primarily from overuse of the sartorius from ballet) and this is the first video I've found that I seems like it will really help me with this. I was wondering if you could post something about extremely tight IT bands? I've only found ways to stretch them (sideways lean toward a wall, etc), and was wondering if you had any out of the box ideas? I am a professional ballet dancer and my IT bands are so tight all day everyday and it seems like no matter what I do, they remain that way because I have to use so much external rotation. Thank you so much, again, for this video!
Thank you for the informative explanation.
Looking forward to trying this- I find foam rolling the adductors properly virtually impossible.
Subscribed.
woooow super nice, didnt think of this one
What else can I use I don’t have a roller
Thank you.
Spróbuję, bo rozciąganie nie pomaga mi
Wow, so I tried it, and it works really well! I wouldn't have thought it that those points would be so tight, or rather, that it would work that well by applying pressure in that way. I'm so glad to have been able to learn this technique as it opens my eyes to other muscle imbalances, techniques and ways to look at and do things. I also tried to use a tennis ball with this same technique, but it seems to small that I can adequately apply pressure. Maybe if I were to us a larger ball though, but the foam roller worked well! =) Would you have any techniques for getting the back of the leg/ hamstrings? So far when I've tried using the foam roller on my hamstrings, it doesn't feel like it quite gets them/ isn't strong enough or precise enough?
There is a muscle that connects near the lower inside of the knee and extends to the pelvis i think. Mine is extremely tight, like a steel cable. I can't stretch my groin much bc it feels like it's going to tear near my knee. I'm trying to out what it is.