Save Your Hips with Adductors Self-Massage

If you have chronic tightness, weakness, or imbalance in the adductors, you are at greater risk of developing hip pain, knee pain, back pain, ankle pain, foot pain, and any number of injuries. Unfortunately, this muscle group is often neglected, as we instead tend to focus on our quadriceps and hamstrings.

Adductor muscles support the pelvis, and connect into the core. We need them strong and long in order to stabilize the core, maintain postural alignment, support our gait, allow easy hip mobility, and avoid injuries.
Follow along with me as we practice this easy and effective self-massage to wake up and relax our adductor muscles!
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[@hamz7986]

These videos are so helpful and relaxing!!

[@rachelrichardsmassage9660]

Glad you like them!

[@PraveenSrJ01]

I’m watching this after watching the first video on the finger tracing exercise. This one really helped me with the stress on my legs and feet 👣 . Looking forward to watching many more of your UA-cam videos! Do you by chance know if they offer such in person classes anywhere? If not your videos are the next to the best! Thank you so much 😊.

[@rachelrichardsmassage9660]

I'm so glad it was helpful! I've never heard of in-person self-massage classes, but it's even better to get a professional massage.

[@LucioAlfaro]

Hello Miss Rachel. Greetings from Mexico. And first of all congratulations. A request, could you present a video to alleviate sciatica problems for elderly people with very little flexibility in their joints? I wish you could support with some routine because with the routines that you have uploaded they have been very successful. Congratulations again and my thanks for your generous contributions.

[@rachelrichardsmassage9660]

Hi Lucio! Thanks so much for your request. Give this a try: ua-cam.com/video/ZkKUcf5nAto/v-deo.html Let me know if it helps.

[@ronanmurray9530]

Thank you Rachel.. great release to the knee joint.

[@rachelrichardsmassage9660]

You're so welcome, Ronan! Glad it helped :)

[@dukenukem9770]

Great video! My adductors are always the first muscle group to become overtrained when I try to push myself with squats. It’s very frustrating to have to back off when the primary target muscle groups recovery very efficiently. I’m going to incorporate this adductor self-massage into my leg day routine! Thanks!!!

[@rachelrichardsmassage9660]

Great! Glad I could help, Duke :)

[@zacharykerns7459]

In addition to the massage you may want to look into glute activation exercises. My PT suggested them and they have helped, sometimes I have to pause my workout and do a few bridges focused on glute activation, but that usually helps relax the adductor during a workout.

[@dukenukem9770]

@@zacharykerns7459 Thanks for the tip! I can use all of the help that I can get…

[@paulinerogers8058]

Hi Rachael, I love your videos.The rotator cuff massage is so helpful.I have had a total hip replacement now over 3 yrs. I struggle with groin pain .I know I have to strengthen my abductors.Please could you advise. I’ve watched so many videos but only yours have helped. Xxx

[@rachelrichardsmassage9660]

Thanks, Pauline! I'm glad you've found my videos helpful. I really don't know enough about you and your hip condition to offer a treatment approach. I would suggest working with your doctor, a physical therapist, and a massage therapist to address any hip imbalances and get rid of your pain.

[@navneetyadav3941]

Thank you!!

[@rachelrichardsmassage9660]

My pleasure!

[@tobywallace578]

Help me a lot. thank you so much !

[@rachelrichardsmassage9660]

Glad to hear it, Toby!

[@Cynophobe]

Very useful.😊 Thank you.

[@rachelrichardsmassage9660]

Glad it was helpful!

[@EliezerMercado1975]

Love your videos.

[@rachelrichardsmassage9660]

Thanks so much, Eliezer! I'm happy you're here :)

[@Lm-ni8us]

Please tell me you did the same to your right leg afterwards as my OCD is going crazy 😂. Amazing video and so helpful. Thank you

[@rachelrichardsmassage9660]

Let's say I did 😊 Glad it helps!

[@ozzied801]

can we use massage gun too ? :)

[@rachelrichardsmassage9660]

A massage gun is good for the quads and hamstrings, but probably too much for the adductors. You want to go easy because there are a lot of nerves, blood vessels, and lymph nodes.