STEP 1: How to Locate the Adductor Brevis & Longus Trigger Point #One
The Adductor Longus and Adductor Brevis muscles are adductors of the thigh, helping bring your thigh towards your midline. Just after the Pectineus muscle is the Adductor Longus. The Adductor Brevis is present below the Longus.
STEP 2: How to Self-Release the Adductor Brevis & Longus Trigger Point # One
To self-release the Adductor Longus and Brevis muscle, you will need a ball and a bolster, or a set of books and a pillow. Lie down on the floor with your head resting over the pillow. Say, for instance, that you’re massaging the left side. Lie down on your right side, keeping the left leg stacked on top. Place the bolster right next to your torso and adjust the height according to your comfort. Locate the muscle, which appears about a third of the distance between the groin and the knee, slightly in front of the thigh. Place the ball over the area, bringing your leg over the bolster, making sure to keep the ball between the leg and the bolster. If the pressure isn’t right, increase the height of the stack. Hold for about 30 seconds and release.
STEP 3: How to Stretch the Adductor Brevis & LongusTrigger Point # One
There are two ways to stretch the Adductor Longus and Brevis muscle. For the first way, sit down on the floor with your knees bent and your heels approximated. Hold onto your foot with your hands and try to bring your feet closer to your body while keeping your knees as close to the floor as possible. Hold for about 30 seconds and release.For an alternative stretch, lie down on your back with your head resting on a pillow. Approximate the soles of your feet close to your groin and let the knees fall on either side, letting gravity do its work. You may decide to use a belt around your feet to pull them closer to the body for a greater stretch. Hold for about 30 seconds and relax. These stretches will work for all the adductors of your thigh and you can choose either of them according to your preference and ability.