How do you foam roll adductor brevis and pectineus?

adductor brevis illustrationOkay, most people don’t sit around on the weekend wondering “is it possible to foam roll adductor brevis or pectineus?” Some people MIGHT actually ask themselves if it’s possible to release some of the tension in the upper inner thigh muscles. If you have ever wondered if it’s possible to get in on those muscles, then you’ve come to the right place.

First, let’s answer this question: “why would you even want to foam roll those muscles?” Adductor brevis and pectineus can be stubborn, irritable bastards — that’s why. Though they’re called adductors, they can also function as flexors of the hip, which means they can act as an impediment to your extending the hip. In other words, if these little guys get dysfunctionally tight, you will find it difficult to stand up straight or get maximum force production out of your glutes.

Because so many of us are stuck in sitting positions all day, these muscles can stuck in that hip flexed position, making you feel stiff and — gasp — inflexible.

Typical foam rolling for the adductors doesn’t really get to these muscles, unfortunately (for an example of typical foam rolling, see the video below).

When foam rolling this way, your hip is still in flexion, so those muscles are in a shortened position and basically immune to your best efforts to squash them. In order to release the tension in these adductor muscles, you need to get your hip joint into an extended position.

Writing out a guide to doing this would take far too long and end up being far too confusing, so here’s a video on how to foam roll your adductor brevis (and his buddy pectineus).

If you found that video helpful in finally getting your groin muscles to relax, please feel free to leave a comment below!


About the Author

Matt Hsu is a trainer and orthopedic massage therapist. He fought a long battle with chronic pain all over his body and won. He blends the principles he learned in his journey, empirical observations with clients, and relevant research to help others get their lives back.

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