Adductor Stretch: plus Gracillis, Sartorius, Vastus Medialis and Inside of Thigh roller stretches
(from Achilles Healers Sports Therapy)
If you suffer with fascial adhesions in your adductor muscles, gracillis, vastus medialis, sartorius, semimembranosus or semitendinosus muscles, then try some this side lying adductor stretch using a foam roller (or larger massage ball).
Be careful not to apply prolonged pressure between the legs to avoid cutting off blood supply via the femoral artery and vein. Spend 15 to 20 seconds on each section and work up and down the inside of the thigh using a scissor action whilst side lying.
This will break up fascial adhesions between the muscle tissue and muscle bellies, as well as giving a gentle adductor stretch into the muscles using the weight of the relaxed upper leg. Make sure you are not straining your neck whilst doing the exercises and alternate between the left and right leg being on top.
The Gracillis is the longest Adductor muscle and the Sartorius is the longest muscle in the body, so it’s well worth taking some time to release tension in these often congested muscles.