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Just found 26th, 27th and 31st of december. Will try these out, but if there is any other awesome stuff for adductors let me know.
The second one where he props his leg on the couch chair is a big favorite of mine.
I can’t hit this area up very well with a roller. So
instead I get a barbell on a rack – about hip height off the ground. I
throw one leg over it and pretty much go to town on that groin area.
Just be careful with the boys. 😉
Look up/downstream of the adductor as well.
Here are episodes that hit the area:
Daily Rx May 10
Daily Rx August 8th
Daily Rx August 13th
Episode 241: Sumo and Medial Chain Business
Episode 228: PNF The Prime Movers of Your Hip
Episode 208: Wide Stance Prep or Fixing Sumo+Decompression
Episode 173: Improve Your Medial Chain Dominance
Episode 152: Better Olympic Pulling
Episode 131: Horrible Variations Of Medial Chain Business
Episode 82: Protect your scrotch or: Medial hamstring fun
Episode 14: Celebrity Goat Death Match: Chris Spealer
so far my favorite smash for the adductors is using the supernova. you lay belly down, and stick the supernova under one leg’s adductors and roll it back and forth using your leg, across the adductors versus lengthwise. when you hit a stiff point, flex and then release into the ball. then continue rolling that area. then move it to a new position on the adductor and repeat. i also like generating a pressure wave with the ball through tough areas, pressing hard into the ball and then slowly rolling the bar across the stiff point of the adductor. i do this for the entire length of the adductor.
David that was pretty painful with an alphaball.
Close to the hip in the adductor-area are a painful place.
Ha yeah! Mine was too – very tight and therefore painful, even with a alpha ball. Give it a few days/weeks of mob-ing with it and then see if you can work in the supernova at some point. Or if you have one of those yellow big golf balls, that’s harder than an alpha ball but less hard than a supernova. so you can transition hardness from alpha -> yellow big golf ball -> supernova. the transition shows improvement in the area, as healthy tissue should not be painful when you press into it…
BTW, Kaitlin already listed the video which features this: Daily Rx August 8th
Ok, cool. Don’t have a supernova. So I’ll guess alphaball will do, otherwise I can just try to get it in there with my rumble roller.
When doing the reverse ballerina stretch i feel pain on both inside of hip/adductor and some on the outside. Only on my right leg.
And it feels like the femur will pop if i continue doing it.
Also when doing a classical adductor-stretch sitting with feet together and knees out/down trying to press them to the ground I feel same pain on the inside of my right leg, high in adductor close to the groin.
Im trying to mobilise alot, but dont have enough time to do work, crossfit and mobility.
The wierd thing is that i dont feel any pain/restrictions (yeah my squat sucks, but no more restrictions than usual) when squatting heavy or doing any work at all.
Sounds like your hip is in the front of the socket and you are hitting bone on bone.
Pain is a lagging indicator. By the time pain shows up damage is done.
Sounds like there is restriction in your squat from your description.
Your body can buffer anything for a time and it sounds like you may have hit the point where your body isn’t able to buffer it any longer.
Kaitlin, the pain was there like a couple of months ago. But then I did alot of internal rotation stretches on my right leg and pain went away when squatting. And I’ve been doing alot of mobility, and it has turn to the better. But I still think my squat sucks.. Although I have “terrible” mobility, I think I’m one of the people barbellshrugged talked about that has different proportions of the body, either being a long athlete or have some very long limbs of some sort. . I have long arms and legs and a pretty short torso which resulting in my backsquat getting a forwardleaned backsquat/airsquat and so on.
Even if you have different proportions of the body having “terrible” mobility isn’t ok.
If anything it makes mobility that much more important.
You have less of a buffer zone for less than proper mechanics or positioning.
Good to hear your t spine mobility is improving alot.
If possible look at the skills you are performing that day and do mobility that hit those areas pre wod.
Post wod you can hit something that you are doing tomorrow.
When the femur is in the front of the socket vs the back of the socket it has less space to move before hitting the top of the capsule. This impacts rom & the joint’s ability to roll,slide, and glide which may be one of the things impacting your squat.
Episode 78: Un-impinge yourself from mental slavery The hips is shown after the shoulder. I’d pick one or two and stick with those vs switching it every session.
Thank you Kaitlin.
Set a plan
Work the plan and you’ll be in business.
You can kick it up a gear using the Battlestar.
If it is tender I would wait on using it.
Kaitlin, I’ve found my biggest issue here.