The adductor trigger point release with external rotation is a self-release technique that targets tight or tender points in the groin muscles near the pelvis. It helps alleviate muscle tension, improve mobility, and may reduce discomfort in the inner thigh or groin region. This exercise is particularly useful for those experiencing localised tightness or discomfort in the area.
Instructions:
- Sit comfortably on a chair with both feet flat on the ground and your back upright.
- Use your thumbs to palpate the inner thigh near the groin, close to the pelvis, and locate a tender or tight spot in the adductor muscles.
- Once you’ve found the trigger point, apply firm but tolerable pressure with your thumbs.
- While maintaining pressure, lift the same-side hip slightly off the chair.
- Turn your foot inward and your knee outward, mimicking the movement as if you were trying to cross your legs.
- Hold this position and pressure as prescribed by your physiotherapist.
- Test: Try to cross your legs before completing this exercise, then try again after. If you’ve done it correctly, it should become easier.
Common Errors:
- Applying too much pressure, causing unnecessary pain or discomfort.
- Slouching or leaning excessively, which can compromise posture.
- Losing consistent pressure on the trigger point during the movement.
- Moving the leg too quickly or erratically rather than in a controlled manner.
Progressions:
To make the release more effective, you can:
- Increase the duration of the hold if it feels comfortable.
- Combine this technique with slow, deep breathing to enhance relaxation.
- Gradually increase pressure as tolerance improves over time.
Regressions:
To make the release easier, you can:
- Reduce the pressure applied with your thumbs.
- Skip the hip-lifting movement and focus only on gentle external rotation of the leg.
- Use a soft ball (e.g., a massage ball) placed on the trigger point instead of your thumbs for less strain on your hands.
All exercises are provided as an educational resource and should only be completed under the guidance of your physiotherapist.