Adductor Fascia Release: Hip Pain, Groin Pain, Low Back Pain, Blood Circulation
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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 KZread //
Sometime in 2023 I will return to KZread 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🦶👣👣🦶
Пікірлер: 367
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.
@x-techgaming
6 ай бұрын
By healing, do you mean healing the pain of doing the process itself? Or, what is it you are healing?
@leeclarke8139
6 ай бұрын
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.
@I_am_a_libtard
5 ай бұрын
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!
@asnark7115
2 ай бұрын
Pain with what? And where were you going to get "massage"? I only ask because she is only doing what massage therapists do.
@elenamartinezvidal
2 ай бұрын
@@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!
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.
WOOOW! Exactly what I was looking for!!❤
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
@ElishaCeleste
4 ай бұрын
You're welcome - thank you for sharing 🙌
Woah! Great release! Thank you
This is fabulous! Definitely working into routine! Thank you!
Omg. OMG. So glad I found this!
THANK YOU FROM THEW BOTTOM OF MY HEART AND SOUL FOR THIS VIDEO! XX
Amazing release thank you can’t wait to Learn more from your channel
Wow ! total game changer, really great tool to unlock and release. Thanks Elisha!
Wow! I needed that. I will be repeating this work. Thank you.
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.
Thank you for this gift 🎁 I'll be keeping this my toolbox forever!!!
Thank you, Elisha. Any technics that enhances the healing process, more precious than gold!
Brilliant, really appreciate the content but also the tone of human helpfulness that you exude …🙏🏻
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 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!
@oilrs
5 ай бұрын
Stem Cells!!!
This is a delicious move!!! So glad I found this. A good start ❤
Hello Elisha, Thank you so much for the great input. I look forward to trying this out with myself and with my clients.
this was incredible!!! such an amazing release thank you!!
@ElishaCeleste
2 жыл бұрын
Yay!! You're welcome!
This is AMAZING... I feel like a whole new woman after this
Wow this was amazing,!!
Where have you been all my life? Amazing results 👏
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!!!
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.
What a powerful self release! Thank you so much for sharing! 🙏🏼🙏🏼🙏🏼
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!
This is great..I don’t know how I got your video ..thank you so much… it felt so good 🙏
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!
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.
Thank you💫...much needed.
Thank you so much I’m truly grateful ❤
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 💪🏾
Cool! I’m about to try it now!
I love this!! It has totally helped me!❤️👍🏻
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
THANKKK YOUUUU!!!!!
Amazing! Thank you!
Totally feel this! It's such a hard area to release for me and it works! Thank you!!
@ElishaCeleste
2 жыл бұрын
YESSS, glad to hear this worked!
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
@ElishaCeleste
2 жыл бұрын
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!
@lorrainesanders1145
2 жыл бұрын
Elisha is the Master Guru for Fascia release!!👍🙌. I am hooked 🦵🦶💪
@niconine268
4 ай бұрын
Yes I can relate to knees & cold feet. Will try this
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
Yes I will try it that is exactly where my pain is now
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.
Very effective ! Nice addition to foam rolling adductors
Thank you, helping! 🎉
Feels great, working stretches where I’ve needed it most. 👍🏻
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.
I've been hurting for years in that area inner thigh,this has really helped so much thank you 😊
Спасибо Вам!🙏💕🕉 ...Боже,как Вы прекрасны!😘
Wow, super effective. Thank you!
Thank you for this technique! It is intense in the best way. I feel much release.
Amazing!! I felt it immediately!! Now to try the trouble side 😅
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
Hello Elisha. I am super excited to try this one as I have been using a medium sized hard ball to release my fascia there, which is always tight. I will report back. By the way-Thank you kindly for offering all your wonderful fascia release videos. I have become a fascia release junkie in the past week! I know it takes a lot of time but I have already found release in my hamstring and quads (especially) are helping as the next day their are less clunks knots and pain. My legs feels stronger when biking! Yay!
@ElishaCeleste
2 жыл бұрын
Hi Lorraine, and welcome to my channel! I'm glad to hear you're feeling better. It actually CAN happen fast..for some people.
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!!!
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. 😊
thank you so much i feel relief already
Just WOW! No idea how knotted up that area was until I did this. Thank you so much!
I'll be trying these exercises. TY.
Feels good! I’ve been trying to figure out a way to get this area! Thank you 😊
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. 🙏
Thank you🎉
Tears were flowing at the end. Thank you!❤
Waw! Thank you!!!
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!
@ElishaCeleste
3 ай бұрын
Yay, happy for 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!
That does help! Thank you!
Oh I’m 75 severe arthritis with a lot of hardware in my left hip and left leg from a fracture years ago but I am more than willing to try this. I just discovered this video and it all makes sense. Thank you very much.
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.
@yourgooglemeister6745
Ай бұрын
Fibromyalgia is a attention seeking for post wall ugly women
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!
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 just found your channel and I love this
This looks great. I get tight in my adductors sometimes. I'm definitely buying a yoga block and using this technique.
Never seen this. Pretty damn clever. Thankyou
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!
Thank you ❤
Thank you.
Just did this. I have spondy, stenosis, FAI. I have knee pain and cold feel. Feels great 👍
@heathermunoz6282
3 ай бұрын
Btw, my knee pain subsided. It is due to my FAI.
I have done this,and it does work well.Its a great reminder 😊.
It help me a lot thanks
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 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!
Thank you
Yes! Love it. I've got lots of layers of dysfunction here so it's going to take a while but I can tell its working. So much of my upper torso is bunged up down here, straight legged forward folds feel differently after the release. UPDATE: Everything feels different after that release!
@ElishaCeleste
2 жыл бұрын
Yay! Glad this is helping!
I am in awe of how this works! Thank you so much for this video! Have been trying all sorts of hip exercises and today is the first time I feel a release of the pain in my groin and inner thighs. Have subscribed and looking forward to exploring all your other videos! Thank you again!
@ElishaCeleste
4 ай бұрын
You're welcome, thanks for sharing your results!
You are not kidding about this. I got the loudest pop and release that felt so good afterward, but hurt like hell getting there.
I have been trying to get this one last stuck area and I finally have the key!
Glad I found this...I practice yoga everyday...two years ago I experienced pain in the groin area on my right leg...It occasionally flares up...doing this just this one time I could not believe how much relief I got...I will be incorporating this into my yoga...was able to sit cross leg with out the tightness
@ElishaCeleste
Жыл бұрын
Yay! Happy to hear this 😊🙌
I’m intrigued for some reason 😋😍
Thanks a lot 2 years of Physio therapy couldn’t fix what you did in this video 🙏
I got it. It's very painful but I hope it helps my pain. Thank you
this is very good. thx
Omg, your video was a true game changer for me! It took me to another level and eased my torture like walking and hip pain attacks. Im forever grateful to you Elisha! ❤❤❤
@ElishaCeleste
2 ай бұрын
You're welcome! So glad to hear this 🙌💛
First time doing this and I have had chronic severe SI joint lower back pain for over 3 years ! I did this for 15 min and it is so intense but I stood up and first time I feel ZERO pain in the right side of my lower back!! Using massage tools has been life changing and I’ve found so much relief! But this was such a key role I needed! I can’t thank you enough for sharing! I felt I resonated with you and then you played Trevor hall as your closing song and I know we’re soul family! Thank you! Bless you!
I just did a long 10mi run the other day and had been feeling very tight and stiff. This was such a fantastic release, thanks so much. Those adductors don't get nearly enough love!
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!
@ElishaCeleste
2 ай бұрын
You're welcome! You can absolutely run again, in my opinion!