Foam roller massage tutorial: inner thigh (hip adductors)
The foam roller is a good tool that can help you massage and relax your fascia. It uses our own weight to roll back and forth to squeeze my fascia to achieve the purpose of massage
Foam rollers are for everyone. It is a must for athletes! It can effectively help us stretch and lengthen tight or overused muscles, relax tight fascia, and reduce the possibility of muscle adhesion and scar tissue. It can also help you increase flexibility and improve joints. range of motion, reducing fatigue and speeding recovery.
Relax your inner thighs (hip adductors)
Many people have tight hip adductors, and this tightness can be a major limiting factor in your ability to achieve good posture during sports and training. Tight hip adductors can easily lead to:
1. Chronic or acute groin strain
2. When squatting, it is difficult to bring the knees toward the toes, or it may cause knee pinching.
3. X-shaped legs or knee valgus posture, leading to the risk of injury to the medial knee ligament!
4. It is difficult to achieve a good form when doing wide deadlift squats
5. Collapsed arches or flat feet
Many people have such restrictions! This not only affects the effectiveness of our exercise, but also poses a relative risk of injury. . So I suggest you spend more time to improve this situation! Open your hips!
Today I will teach you how to use a foam roller to massage our inner thigh muscles!
Action process
1. The body posture is as follows: lie prone, support your elbows, bend one leg at the knee, bend the hip and lift up, with the roller on the inner thigh! , straighten the other foot!
2. Then roll the foam roller back and forth left and right to press!
3. Scroll left to the top of your thigh and right to the top of your knee! Last for 20 to 30 seconds.
Tips
1. Keep your body stable when rolling.
2. If you find a particularly sore spot, you can move it back and forth in a small area nearby!
3. After the massage, it is recommended to perform static stretching training!