Stick Work - Adductor Release

Start: Sit with the foot of the leg you're working flat on the floor, knee bent and dropped slightly out to the side. Hold the massage stick in both hands and rest it across the inside of your thigh.

Action:

1. Press the stick into the muscle with moderate pressure — about 10 pounds, a little more or less depending on how it feels — and roll it slowly along the length of the muscle.

2. Spend 10–20 seconds on the area. With each pass, sink a little deeper.

3. Stay on the muscle — don't roll directly over bone.

4. Work to the edge of discomfort but never into pain. That edge is where the tissue loosens best.

Feel: Expect a tender, satisfying ache that eases as you go. Sharp or radiating pain means stop.

Related Exercises

• Foam Roll - T-Spine

  This exercise helps you loosen a stiff upper back by rolling it slowly over a foam roller.
• Assisted Leg Lowering To Bolster

  This exercise helps you build hip flexibility and control by holding one leg high with a band while the other lowers to a foam roll.
• Strap Assisted Straight-Leg Stretch

  This exercise helps you stretch the back of your leg using a band to lift it gently a little higher as the tightness eases.
• Foam Roller - Gluteal Muscle

  This exercise helps you loosen your glutes by rolling it slowly over a foam roller.