This is likely to be the most productive adductor stretch you ever perform. When practiced correctly many people can see dramatic improvements in abduction of the hip in a fairly short period of time. There is one caveat: be sure you use your arms to bring your legs together following this stretch. Too many people are too aggressive when they exit a passive (static) stretch, and it is the aggressive exit that negatively impacts their athletic performance.
If you lengthen your muscles beyond their functional capacity to lift your own limbs (which this particular stretch can do to your Adductors), and then you lift your limbs immediately to get back to a normal position, you can injure the very muscles you just stretched. Remember the Stretch Reflex and learn how to feel your muscles "let go." When they do let go, assist them when exiting the stretch.
22nd Extended -- The CricketUse this SMR exercise AFTER the Quads Roll. This SMR exercise is a variation of the Adductors Roll movement to address all of the muscle mass along the insides of your thighs. You may find this exercise easier. If the Adductors Roll is too intense to work with, then practice the Cricket to more gently work out the "junk" in your inner thighs. It may take a month or two to help your muscles along to become healthy enough to handle the second Primary technique (which is the preferred standard SMR technique for the adductors). If you have tightness or discomfort of the hip or the inside of your knees, then this exercise is likely to help.
For written instructions, click here.
(Video coming soon!) Click here to see the rest of the SMR Techniques.
Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts. **All information is provided for educational purposes only. You should consult your doctor before attempting any exercises you read on this page or any page on this website.**
3rd Secondary -- Hamstrings RollUse this SMR exercise AFTER the Quads Roll, and the Adductors Roll. This SMR exercise is a less effective alternative to the Hamstrings Press and is used to address the less deep knots in your hamstrings along the back of your thigh. If you have tightness or discomfort of the knee, deep dull aches in the lower leg, or general hamstring issues, then this exercise is likely to help.
For written instructions, click here to download a printable PDF of the Hamstrings Roll
Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts. Click here to return to all of the Fundamental SMR Techniques **All information is provided for educational purposes only. You should consult your doctor before attempting any exercises you read on this page or any page on this website.**
4th Secondary -- VMO RollUse this SMR exercise AFTER the Quads Roll, and the Adductors Roll. This SMR exercise is to address the deeper knots in your vastus medialis along the inner front side of your thigh. If you have tightness or discomfort of the knee, deep dull aches in lower or inside portion of your thigh, or general knee issues, then this exercise is likely to help.
For written instructions, click here to download a printable PDF of the VMO Roll For our downloadable video instruction, click here (video from 2010--updated video is in the works!) Be sure to post your questions and comments below. We want to provide the best instruction to help you recover from your workouts. Click here to return to all of the Fundamental SMR Techniques **All information is provided for educational purposes only. You should consult your doctor before attempting any exercises you read on this page or any page on this website.**
We endorse the following compression straps for use in SMR techniques to improve circulation and more quickly relieve soft tissue issues that limit muscular performance. By using the appropriate level of tension for short periods of time (30 seconds up to 2 minutes) you can help your stubborn, tight muscles to relax more quickly and lessen the stress on your joints. Compression Strap 4-Pack
An added "side effect" of the reperfusion that immediately follows use of the compression strap is a reduction in the perceived pain in your tight muscles as you use a roller or ball to practice SMR.
SOOOOOO, use the compression strap immediately before using your rollers or balls. It will hurt less and bring you faster results.
Use these bands for lighter to moderate resistance and light to aggressive compression.
To order compression straps for yourself or your facility, click here
The following are several instructional videos we uploaded to YouTube:
Use these bands for lighter to moderate resistance and light to aggressive compression.
Use this to boost circulationCompression Strap 4-Pack
Pack of all 4 Bands (Levels 1 through 4) has a 1-7/8" wide and 2-6 lbs. resistance band up to a 2-1/2" wide and 5-13 lbs. of resistance band. These 80" long bands can be used for entry to moderate level strength training, or in a rehabilitation setting. This product is extremely durable, latex-free and made in the USA. Click here to view all of the individual straps.
Legal Disclaimer
Any suggestions for use of the items on this page with SMR techniques are made for educational purposes only. No claim is made to provide relief of any diagnosed disorder. Proper use of any of the products or educational materials found on this site are the sole responsibility of the user.
PlantarisPictured above is the plantaris muscle. It helps bend your knee and raises your heel toward your knee. It attaches to the inside portion of the back of your thigh bone very near your knee and to the back of your heel bone. If this muscle locks up it will feel like a tight ball behind the knee. It is typically a symptom muscle instead of a source of your troubles. If you have plantaris issues you have OTHER bigger and stronger muscles that are not doing their job properly.
If this muscle regularly locks up on you, then you need to work on your quads EVERY DAY. Your quads extend (straighten) your knee, and the plantaris helps flex your knee. The quads are MUCH stronger than the plantaris (and all the other knee flexors, for that matter). In addition, your soleus muscle is probably locked up and your brain is firing the plantaris to help raise your heel more than it can handle. Be sure you check the soleus to relieve knots in it so your plantaris is no longer working harder than it should be.
The plantaris is displayed on the right leg. On the left leg the muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.
Click here for a list of all the muscles. Muscles that cross or attach to the hip or thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)
Popliteus
Pictured above is the popliteus muscle. It unlocks and bends your knee. It attaches to the outer portion of the back of your thigh bone very near your knee and to the upper portion of the inside rear of your largest lower leg bone (the tibia). If this muscle locks up it will feel like a tight ball behind the knee.
If this muscle regularly locks up on you, then you need to work on your quads EVERY DAY. Your quads extend (straighten) your knee, and the popliteus flexes your knee. The quads are MUCH stronger than the popliteus (and all the other knee flexors, for that matter). Be sure you check the other muscles that attach to the knee when dealing with popliteus trouble.
The muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.
Click here for a list of all the muscles. Muscles that cross or attach to the hip or thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)
Pictured above is the gastrocnemius muscle. It pulls your heel toward your thigh and also flexes your knee. It attaches to the back of your thigh bone very near your knee and to the upper portion of the outside of your Achilles tendon. Your soleus muscle also attaches to the Achilles tendon, but on the inside (the other side that the gastroc attaches to). Your soleus muscle is VERY likely to need LOTS of stretching and SMR attention. Occasionally, the gastroc will need attention too.
The muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.
Click here for a list of all the muscles. Muscles that cross or attach to the hip or thigh bone (femur) and attach below the knee joint and DO NOT attach to the knee cap (patella)
Gluteus Medius
Pictured above is the gluteus medius muscle. It primarily works to extend (open) the hip, and is especially involved in stabilizing the hip when standing on one leg. It is very likely that this muscle will need stretching and SMR attention, so address it often.
The muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others.
Individual hip, lower back & thigh muscles you might be interested in: (any inactive links will be live soon)
Click here for a list of all the muscles. Muscle that crosses the hip/lower back joint and crosses the hip/thigh joint (attaches to the spine and the femur)
Gracilis
Pictured above is the gracilis muscle. It runs from your pubic bone to just below your knee on the inside of your leg. It primarily works as a stabilizer for the leg on the hip joint and pulls the leg inward. When this muscle is overly tight (and this is true for many of us), you will have trouble comfortably opening your legs really wide. This leads to compromised leg positioning for some functional movements such as the deep squat.
The muscles are layered, showing how some of the muscles are covered by the others. All of the muscles are see-through so that you can appreciate the location and size of each muscle relative to the others. You can access individual muscle detail for all the other muscles in the body with our Coach membership.
Individual hip, lower back & thigh muscles you might be interested in: (any inactive links will be live soon)
Click here for a list of all the muscles. Click here to see the hip flexor muscles as a group. Muscle that crosses the hip/lower back joint and crosses the hip/thigh joint (attaches to the spine and the femur)
