Adductor Brives

Adductor Brevis Release (Inner Thigh)

This foam roller technique targets the Adductor Brevis, a smaller, deep inner thigh muscle, to improve hip mobility and reduce localized tension.

⚙️ The Setup:

Gear: Use a foam roller.

Position: Sit on a sturdy bench or chair with your feet wide apart, knees bent, and the outer edges of your feet flat on the floor.

Placement: Position the foam roller vertically (up and down) between your inner thighs.

👣 Step-by-Step Guide

1. Find Your Pressure Spot

The Adductor Brevis is a shorter muscle located higher up in the inner thigh, closer to the groin than the knee.

Adjust the roller slightly higher or lower to find the spot that feels most tender (a "good hurt," avoiding sharp pain).

2. The "Squeeze and Hold" (Contract-Relax)

Use your inner thigh muscles to squeeze the roller inward, pressing your thighs together firmly.

Hold this squeeze for 5–10 seconds. You should feel the pressure and tension building in your inner thigh.

Slowly relax the squeeze.

Repeat this "squeeze and relax" 5–10 times. This contracts and releases the muscle around the roller, helping to release deep tension.

3. The "Micro-Shift" (Side-to-Side)

Maintain a gentle, sustained squeeze on the roller.

Very subtly shift your hips side-to-side, or rock your knees a tiny bit closer together then slightly wider apart (without losing contact with the roller).

This creates a small, shearing action across the muscle fibers, which can help break up sticky spots.

4. Explore the Area

The Adductor Brevis is relatively short. After working one spot, you can shift the roller slightly up (closer to your groin) or slightly down (away from your groin) by about an inch.

Repeat Steps 2 and 3 at these new spots.

Focus primarily on the upper to mid-inner thigh.

💡 Quick Tip: Control the Intensity

You have full control over the pressure here. The harder you squeeze, the more intense the release.

Always keep the pressure at a comfortable but effective level.