While doing the steps below add in pushing through your hips to get the extra pressure to the adductors if needed.
- Lie down with one thigh extended and the foam roller in the groin area, under the upper thigh.
- Draw abs in.
- Slowly roll the middle thigh area to find the most tender spot.
- Once identified, hold tender spot until the discomfort is reduced by at least 75 percent.
- Progress to the next tender spot and hold again.
- Repeat on opposite leg.