STEP 1: How to Locate the Pectineus Trigger Point #One
The Pectineus muscle is one of the adductors of the thigh, helping to bring your thigh toward the midline. This muscle arises from the pubis and attaches to a crease in the femur bone. Run your hand from the outside of your thigh towards your groin. You will feel a crease towards the inside. The first muscle you should feel there is your Pectineus. Bend your knee and then lift your leg up; you will feel the muscle tense beneath your hand.
STEP 2: How to Self-Release the Pectineus Trigger Point # One
To self-release the Pectineus muscle, you will need a ball and a bolster, or a set of books and a pillow. When massaging the Pectineus, lie down on your side with your head resting on a pillow and your legs stacked. Place the bolster beside your torso and adjust the height according to your comfort. The muscle you’re looking for is located close to your groin. Place the ball over it, moving your leg over the bolster and keeping the ball in between. Hold for about 30 seconds and release, remembering to complete the movements on the opposite side.
STEP 3: How to Stretch the PectineusTrigger Point # One
There are two ways to stretch the Pectineus muscle. For the first method, try sitting down on the floor with your knees bent and your heels approximated. Hold onto your feet with your hands and try to bring them closer to your body while keeping your knees as close to the floor as possible. Hold for about 30 seconds and release.For the second stretch, lie down on your back with your head resting on a pillow. Approximate the soles of your foot close to your groin and let the knees fall on either side, letting gravity do its work. You may want 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 on all the adductors of your thigh, and you can choose either stretch according to your preference.