Adductor Fascia Release: Hip Pain, Groin Pain, Low Back Pain, Blood Circulation
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- เผยแพร่เมื่อ 20 มิ.ย. 2024
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// 2023 CHANNEL UPDATE //
I’ve moved on from Mobility Mastery (self fascia release) in order to focus on teaching Kinetix, my method of root cause discovery for pain and dis-ease that involves partner fascia release as a “diagnostics” (and regeneration) tool. Kinetix is a complete scientific methodology that I teach to friends, partners and professionals alike inside The Kinetix Academy.
My other primary focus will be the launch and growth of a new podcast and Substack community called The Human Freedom Project.
// NEW CONTENT ON TH-cam //
Sometime in 2023 I will return to TH-cam with HFP podcast episodes and content created to help you know and understand yourself as a whole organism made of body, soul and spirit. This content will feature the Kinetix methodology, pain science, fascia secrets I’ve learned from 15+ years in private practice, neuroscience and evolving beyond the brain, trauma and the body, and more! I’m excited to go on this new adventure with you.
********** // VIDEO DESCRIPTION // *********
Today, I'm showing you how to get into one of the most important and neglected parts of the body that can contribute to or cause:
✅ Low back and SI pain
✅ Pelvic instability and hip imbalances
✅ Groin pain, strains and pulls
✅ Hip pain
✅ Medial knee pain
✅ Lack of blood circulation to the lower legs and feet
✅ Pelvic pain in women
✅ Testicle pain in men
✅ Holding patterns related to sexual trauma
The HIGH inner thigh, or adductor, is a major channel for blood circulation, nerve communication and muscle innervation in the lower body.
People with foot or inside knee injuries that don’t heal quickly might be suffering from lack of blood circulation to the lower legs and feet.
There’s also a lot of lymph here, which can stagnate or become blocked if the connective tissue (fascia) is too tight and dense.
This part of the body can become knotted up, dense and tender due to sexual trauma, pelvic instability, hip imbalances, weak lower abdominals and weak psoas hip flexors, as well as from daily habits like the way we sit, stand or walk.
This ONE spot tends to get very fascially congested, and yet it rarely gets touched or released.
When using this technique, look for a ball or knot of fascia that feels sore and tender. That’s how you know you’ve found the right spot.
For best results, watch the video and follow my instructions to move slowly, hunt around and discover which movements work best for YOUR body.
Medical disclaimer: the contents of this video are for educational purposes only and not to be taken as medical advice. If you need medical advice, please consult your doctor.
Earnings disclaimer: some links shared on this channel are affiliate links, which means I get a small commission (at no extra cost to you) when you buy through my link. This helps me continue making free videos. Thanks for your support!
Keywords: low back and icle pain, adductors, adductor stretch, adductor massage, inner thigh pain, groin pain, groin strain, pulled groin muscle, pulled hip flexor muscle, hip pain, hip pain relief, lower back pain, low back pain, SI joint pain, low back pain relief, medial knee pain, knee pain, blood circulation, blood flow, lower leg circulation, cold feet, blood flow to feet, pelvic pain, icle pain, pelvic instability, hip imbalances, fascia, fascia release, self myofascial release, yoga block, yoga block stretch🦶👣👣🦶
I've been doing fascial release for over 35 years. This is truly the most excruciating thing I've ever done and the most healing. Thank you for your patience and skill. My knees and hip flexors knees feel alive again! You are great.
By healing, do you mean healing the pain of doing the process itself? Or, what is it you are healing?
I felt the pain from the pressure of the block. I'm so tight all over it became uncomfortable to lay. My neck was too weak to hold up my head and my arm was also giving out. But I did feel painful spots that have never been massaged .I felt like I could feel the rushing of blood in my feet.
Thank u for your comment!! My knees have been problematic and I traced it to my hips. I’m soooooo glad to have found this
I just found this. I have been in pain for months. Been to PT, to massage, worked with all sorts of people. Nothing was helping. THIS HELPED!!! THANK YOU!
Pain with what? And where were you going to get "massage"? I only ask because she is only doing what massage therapists do.
@@asnark7115 My massage therapist does not use blocks. But if I put the block where she shows and do what she says it has relieved the adductor pain.
Thank you! The last few weeks, I would wake up in the middle of the night with hip pain on my right side. I tried this exercise last night before bed, and I didn't have any pain all night. What a relief. You are a blessing. 💛🙏
Wow, I have ongoing sciatic issues into my foot, low back, adductor, psoas, etc. issues and have found good relief working with a thai massage therapist, especially when she pushes with her feet into my inner thigh. I could not figure out a way to get that same relief on my own using a foam roller or anything else but this works. You have to find your spot as you say and even move the block to different spots / angles, and move very slowly, letting your weight fall onto the block. Amazing. Thank you so much for helping me help myself.
Well, I’m not entirely sure why this showed up in my recommended videos all these years later, but it did…just as I was going to bed. Decided to give it a watch, and subsequently a try, before heading to bed. Woke up the next morning for the first time in months without SI Joint pain!!!! Two days later and I still feeling great! I knew it was adductor related, but I’ve just been stretching and trying to hit it with a foam roller. This yoga block hack is a game changer…nay, a LIFE changer!!!!! Thank you so much for this!
wow.. all i can say is wow, and thank you. this was a major emotional release for me, thank you x 1,000,000,000
You're welcome - thank you for sharing 🙌
Brilliant, really appreciate the content but also the tone of human helpfulness that you exude …🙏🏻
I was tearing up 🥺 at 1:40 in! I’m laying on my floor now trying this and I just can’t believe I haven’t known about this before now. 😢 I’m fused T2-S1 and needing bilateral SI joint fusions and I am absolutely desperate for some kind of relief. Your voice is so calming and supportive. I’m sure this is going to help me some. I’m so grateful I came across this video tonight! Thank you so much!
Stem Cells!!!
This is AMAZING... I feel like a whole new woman after this
Hi Elisha, I've been suffering from groin pain and stiffness for almost a year and your video came out of nowhere. I tried and my first impression is that immediately made a relief. I'll keep on doing it. Hope it's gonna heal my groin pulls.
It took me a couple of minutes to find the right spot, but as you said I knew when I did….this move is intense! Both sides had big adhesions. I am so happy to know how to do this new move, I can’t stop doing. I hope this will help my SI JOINT, knee and cold feet issues! Thank you
Ohhhhh, yay! So glad to hear you're finding adhesions and getting in there with the block, this one spot could definitely contribute to all those issues. Let us know how you feel after doing it consistently!
Elisha is the Master Guru for Fascia release!!👍🙌. I am hooked 🦵🦶💪
Yes I can relate to knees & cold feet. Will try this
I wrote down your comment - Fast movement hides dysfunction, slow movement reveals it! I am a violin teacher who is always trying to get students to go at 'awareness' speed (but, of course, they all know better!) The theory is complex but natural excellence, though not easy is, nevertheless, simple.
WOOOW! Exactly what I was looking for!!❤
Omg. OMG. So glad I found this!
Amazing! Thank you!
Woah! Great release! Thank you
Thank you💫...much needed.
Wow! I needed that. I will be repeating this work. Thank you.
Thank you, helping! 🎉
Thank you so much I’m truly grateful ❤
THANKKK YOUUUU!!!!!
This is fabulous! Definitely working into routine! Thank you!
Amazing release thank you can’t wait to Learn more from your channel
Wow this was amazing,!!
Wow, super effective. Thank you!
Watching this 2 years later. It has been the first thing that has provided me with some hope and some relief and improved abduction and adduction, just on the first try. Thank you. I injured my groin 4 months ago due to overstretching it trying to fix a hip injury, that hip injury was caused from trying to run while limping with a plantar fascia injury. It has been like a snowball of injuries in a very short space of time. Feeling hopeful that this could work for me and get flexibility and range of motion back. Thanks for the video :)
I love this!! It has totally helped me!❤️👍🏻
I'll be trying these exercises. TY.
Cool! I’m about to try it now!
Wow ! total game changer, really great tool to unlock and release. Thanks Elisha!
That does help! Thank you!
Thank you for this gift 🎁
I'll be keeping this my toolbox forever!!!
THANK YOU FROM THEW BOTTOM OF MY HEART AND SOUL FOR THIS VIDEO! XX
thank you so much i feel relief already
What a powerful self release! Thank you so much for sharing! 🙏🏼🙏🏼🙏🏼
Feels great, working stretches where I’ve needed it most. 👍🏻
Thank you🎉
This is a delicious move!!!
So glad I found this.
A good start ❤
Thank you.
Hello Elisha, Thank you so much for the great input. I look forward to trying this out with myself and with my clients.
Yes I will try it that is exactly where my pain is now
This is great..I don’t know how I got your video ..thank you so much… it felt so good 🙏
Amazing!! I felt it immediately!! Now to try the trouble side 😅
Thank you ❤
Thank you, Elisha. Any technics that enhances the healing process, more precious than gold!
This is first video of yours I’ve seen. I’m a massage therapist working in chiropractic offices.
I immediately like your style and feel/energy. I see you teach. I will look into this. I will now look for a link through you to get a yoga block.
It help me a lot thanks
Never seen this. Pretty damn clever. Thankyou
Very effective ! Nice addition to foam rolling adductors
Brilliant thank you 🙏
Waw! Thank you!!!
Thank you
Where have you been all my life? Amazing results 👏
No but seriously I was about a half foot from full mid-splits and it pulled real hard right where this targets and then I did this exercise yesterday and today I hit the floor in full splits holy crap thank you so so much!!!
Thank you for this technique! It is intense in the best way. I feel much release.
Hello I don't know how your video pop up but is just what I need it. Thanks younso much God bless you and your work !
Thanks!
Feels good! I’ve been trying to figure out a way to get this area! Thank you 😊
this is very good. thx
I have had myofascial release since October 2023. They are awesome. I have needed this since 1994. You have to be diligent and do the exercises suggested. Gently. We want to push ourselves and most times it can be detrimental. Won't cave ever again. Fibromyalgia is a reality. I was told it was in my head.
Fibromyalgia is a attention seeking for post wall ugly women
Just did this. I have spondy, stenosis, FAI. I have knee pain and cold feel. Feels great 👍
Btw, my knee pain subsided. It is due to my FAI.
this was incredible!!! such an amazing release thank you!!
Yay!! You're welcome!
I've been looking for something for this specific area for a while so thanks. Super validaing saying how it's related to trauma because I've suspected the same thing for a while. Gonna go try this now.
Excellent exercise for fascia release of the abductor.. I’ve had a serious injury could hardly walk the pain was excruciating. This offered the release I couldn’t get any other way. THANK YOU 💪🏾
I have done this,and it does work well.Its a great reminder 😊.
Thank You!!! You are providing a valuable service. I am looking forward to doing more. I really found some areas that were very painful, and I have always had a sort of holding of the muscles in that area. I would like to add that hitting a spot that is really painful, or burning can trigger emotions and memories. I used this as an opportunity to consciously acknowledge the memory with respect and released it. Elisha may have mentioned this before but I thought I would add my personal experience. I am very excited to do further work with you guidance, Elisha. This is such a easy way to do this.. I also found that using the corner of the block could really work on areas that were deeper. Thanks again!!!
New subscriber here. This worked like a charm for me. Thank you so much for sharing your wisdom. Trying out the hanging video tomorrow.
I just found your channel and I love this
I've been experiencing adductor cramps and groin pain. Never realized this was an area to have those problems. So happy to come across your videos. thank you
Just tried this . It worked well if pain is any indication.I'm trying to solve my hip pain. I think this is a good starting point.
Спасибо Вам!🙏💕🕉
...Боже,как Вы прекрасны!😘
You are not kidding about this. I got the loudest pop and release that felt so good afterward, but hurt like hell getting there.
Wholy crap. I just found you and this was agony. I’m definitely going to continue to get my freedom happing. I’m grateful thank you. X
This looks great. I get tight in my adductors sometimes. I'm definitely buying a yoga block and using this technique.
This was awesome! I've been having a tight sensation when lifting my left knee in a standing position. I'd thought it was a super tight flexor (it often 'popped'), so I've been trying many stretch variations to losen it. This worked within 5 minutes of moving my leg (slowly) as per your video. Thanks!
I got it. It's very painful but I hope it helps my pain. Thank you
I did this at 4 am after waking up at 3 am with cramps in my legs and back due to beginning my moon cycle and came upon this video just surfing through body work videos. I tried this one just to try it, and didn’t think i was doing it right or getting anything out of it. But after several minutes on each leg, when i got up, my cramps had resolved. Ahmazing!
yay! Glad you tried it, and thank you for sharing! We do not have to live with cramping during our moon cycle - I have another couple videos about this on the channel. In my experience cramping only occurs when the fluids can't drain properly, causing swelling of blood vessels and tissue cells to allow fluids to move more easily. Once the fluids are flowing, the cramping usually stops. The high inner thigh is a major blood/lymph/nerve channel, so it seems that maybe this area was blocking the flow of fluids.
So the question is - why are the fluids not moving fluidly on their own? Fascia wraps every blood vessel, nerve, muscle fiber and lymph vessel, and if the fascia becomes restricted or dense or dehydrated, it "strangles" those vessels/tissues. When the fascia is open, spacious, flexible, fluid and able to assist blood/water/lymph to move freely in our body, then cramping does not happen.
It's worth asking - why does fascia become dehydrated/restricted/dense, but this comment will get way too long if I go into all of it. Anyway, hope you continue to feel lighter and more spacious!
Massage therapist here...with proper draping, we do massage the adductor muscles, I have often used trigger point therapy in the area as well.
From the lower back to your knees it's all "connected" and a problem in one area can and will create referral pain elsewhere.
I do a lot of self-massage and trigger point therapy and this technique looks interesting. I'll give it a try. Thanks.
Some MTs will, many won't. I've had hundreds of hours of massage therapy over the years. I've met more than a few that won't. I have psoas that tighten up, and there are many times I've been disappointed. I understand why a woman therapist might not want to do that to a male, but it's still a bummer.
@@augustusbetucius2931 How disappointing. It all has to do with training and good draping is key.
I've worked on both female and male clients.
I watched the first 1:30 and KNEW this was the kind of thing I’ve been needing. I ran right out to Target to buy a yoga block so I could do the exercise and OMG! It’s like magic. It was painful but the relief I felt was immense. Can’t wait to keep working out all that tension I’ve held for years. Thank you sooo much!
I've been hurting for years in that area inner thigh,this has really helped so much thank you 😊
Totally feel this! It's such a hard area to release for me and it works! Thank you!!
YESSS, glad to hear this worked!
I’m intrigued for some reason 😋😍
Amazing 🎉❤🎉❤🎉 I am extremely grateful ❤ Thank you. It's like I can feel my body. Never felt this before. It's like my legs are awakening out of a deep sleep(or a coma- not to minimize that for anyone who has experienced it). I could only tolerate it for a few minutes on each leg but look forward to my next session. Looking forward to watching and trying more of your videos. 😊
Oh my goodness, I have had a bad ankle for years, basically I think through falling over in heels too many times. I've also fallen down a flight of stairs and was also a long distance runner so I have put my body through a lot. recently I have had shooting nerve pains and now my left ankle is super painful to walk on so I started looking up fascia work because I knew it is extremely important for the body.
Elisha I did the above stretches for a gruesome 20 mins and my ankle is still a little tender but I am walking around my apartment without pain! Currently in Sydney 09/12/2023 it is 43oC outside so I will try a walk outside tomorrow but I have not been able to walk all day until now. I will continue with the exercises and follow your work and see how I progress. Thank you for these fab videos.
Wow, this exercise has saved me! I have been having groin problems for quite a while now and I am doing endless hip exercises with only little relief. This exercise had a direct impact, so now I know that the adductor has always been the problem! It feels so good to know that something can be done!
I have been trying to get this one last stuck area and I finally have the key!
just what i was looking for, got a yoga block. I found it difficult to get the right position at first but I got it eventually felt very releived after years of pain,. Thanks for sharing this technique and video.
Tears were flowing at the end. Thank you!❤
Excellent✅👍
Thank's from France🇨🇵✅👍🥇🏆
Late finding you but I believe this may be exactly what I need I injured opposite knee/hip area in a fall a year ago and hit a dead end in physio and chiropractic solutions Last month this exact area started to cramp and lock up I have been trying to press it out with my fingers and using heat It come on as soon as I try to get back to my walking and exercise routine for my glutes. I will try this today
Thanks a lot 2 years of Physio therapy couldn’t fix what you did in this video 🙏
owwww, ouch! great thanks Elisha
Willing to try anything -- dealing with hip bursitis and sciatica for some time. Thank you.
I'm really interested in trying this. Taking your course has given me a lot of ideas and I've noticed two things recently: 1) Sometimes what you usually wear matters: I need to not have obvious seams in the area or I might miss things because there's an interference of sorts. 2) I noticed that areas that end up needing attention tend to be often itchy, though not actually irritated as such. I have a spot where the deltoid meets the rest of the arm that is often itchy and if I release that with a ball I find lots of relief in my shoulder. I actually connected the dots after not being able to exercise/release as much as I'd have liked as that spot got itchier and itchier and then the problems came back, then I released it and the problems went. Then I realised that there are other spots all over my map that are bang in the centre of my more tender areas!
Don’t have pain but as an older ballet dancer wished I could get more action in the hip area. Don’t even know what to call it but my intuition tells me this will be helpful. Glad to have found you as your channel will definitely help my sister who has lots of aches and pains. 🙏
I've been having issues in my left thigh, that I was noticing especially as night. This was so helpful! I literally tried it once and feel the relief. Will be checking out other videos. Thank you so much!
This has been THE most instant, best physical and emotional release I’ve ever felt. So lucky to have found you and this video. Thank you!
Yay, happy for you!
Elisha, I have been helping people with myofascial release of different body areas, but like you say, the groin is a very sensitive area to work on people; however, I have been occasionally doing it to myself and get the benefit of such release. I will be happy to refer your video for demonstration because you masterfully explain the process. Blessings!
I have all those issues. Okay running out to find a yoga block! Thanks
Omg, THANK YOU! This short video gave me so much relief and hope that i can maintain my mobility! I’ve been struggling with groin, thigh and knee pain for years. PT made it worse and cost a fortune. This relieved it within 10 minutes! I can’t thank you enough! You appeared at the perfect time for me. I just turned 60 and have a goal of improving my core strength and stability to stay healthy which requires full mobility. I had been a runner and had to stop due to pain no one could diagnose. This is incredible! Thank you so very much!
You're welcome! You can absolutely run again, in my opinion!
Thank you : )