Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Apply pressure on the foam roller by shifting weight to your arms and straight leg. Slowly roll from above the knee to the groin along the inner thigh. Pause on tender spots, holding for 30-90 seconds while breathing. Cover the entire adductor length, rolling back and forth. Repeat on the other leg.
Focus on deep, controlled breathing throughout the exercise to help relax the muscles and manage any discomfort. Use your upper body to carefully control the pressure applied to the foam roller, preventing it from moving too quickly or causing excessive pain. Roll at a slow pace, ideally one inch per second, to allow the foam roller to effectively target and release muscle tension. Acknowledge and relax into any discomfort you feel, understanding that it's a sign of muscle tightness being addressed, and continue breathing deeply. Engage your core muscles to maintain stability and prevent lower back arching or excessive hip sway during the rolling motion.
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