STEP 1: How to Locate the Adductor Magnus Trigger Point #One
The Adductor Magnus is a big muscle that helps move the thigh closer to the midline. It arises from the pubis and is inserted on the femur. The first muscle located there is your Pectineus. Just after the Pectineus muscle you can find the Adductor Longus. Beyond this – more towards the inside – is the Adductor Magnus muscle. The first trigger point for this muscle appears over the front of the thigh, about midway between the knee and the hip bone. Feel around this area for sensitive spots to find your trigger point. Please note the location of this TrP as you move to the self-release video.
STEP 2: How to Self-Release the Adductor Magnus Trigger Point # One
To self-release the first TrP on the Adductor Magnus, you need a ball, a pillow, and a bolster or a stack of books. Lie down on the floor with your head resting over the pillow. Say, for instance, that you’re massaging the right side. Lie down on your left side, keeping the right leg stacked on top of the left. Place the bolster right next to your torso and adjust the height according to your comfort. Locate the muscle and the first TrP, which appears near the middle of your thigh as shown in the earlier video. Place the ball over it before placing the leg over the bolster, keeping the ball between the leg and the bolster. For more pressure, increase the height of the stack. Hold for about 30 seconds and release.
STEP 3: How to Stretch the Adductor MagnusTrigger Point # One
There are two ways to stretch the Adductor Magnus 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.