While doing the steps below add in pushing through your hips to get the extra pressure to the adductors if needed.


  1. Lie down with one thigh extended and the foam roller in the groin area, under the upper thigh.


  1. Draw abs in.
  2. Slowly roll the middle thigh area to find the most tender spot.
  3. Once identified, hold tender spot until the discomfort is reduced by at least 75 percent.
  4. Progress to the next tender spot and hold again.
  5. Repeat on opposite leg.


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