Roll Hip Stretch
The roller version of the adductor roll: lying face down, one knee out to the side, the inner thigh rolls over a foam roller.
How to do it
Setup
Face down on the forearms, a foam roller under the inner thigh of the leg bent out to the side, the other leg long.
Steps
- Rock the body sideways so the roller travels along the inner thigh.
- Cover the length from above the knee to below the groin.
- Pause where it is tight, then carry on; switch legs to finish.
Common mistakes
Letting the roller hit the inner knee: keep it on the thigh above the joint. Going up into the groin: stop a hand's width below it. Hips sagging to the floor: hold them level on the forearms.
Breathing
Steady throughout; never held.
