Roll Ball Adductors
Face down on the forearms, the inner thigh of a bent-out leg rests on a massage ball; small shifts roll it along the adductors.
How to do it
Setup
Face down on the forearms, one knee bent out to the side, a massage ball on a low block under the inner thigh.
Steps
- Shift the hips toward and away from the ball to roll the inner thigh.
- Work from just above the knee toward the groin and back.
- Stay on a sore spot for a few slow breaths, then roll on.
Common mistakes
Rolling into the groin crease: stop a hand's width below it. Dropping the full weight on at once: let the forearms share the load. Grinding over the inner knee: keep the ball on the muscle above it.
Breathing
Steady throughout; never held.
