Inner Thighs SMFR - Self Myo Fascial Release Thigh Stretch

Strength & Conditioning Specialist Michael Behnken, MS, CSCS

SMFR is a great way to help release muscles from adhesions due to hypertonicity. Hypertonicity cuases your muscles to be less elastic than they should and you develop knots which interfere with your range of motion.

The inner thighs are a chronically tight muscle in women because of women's seated posture (legs crossed).

You can see if you really need to do this SMFR technique. Stand on one leg and start to squat down. If your knee starts pointing inward in relation to your toe, you have tight adductors.

Your knees may not hurt now, but they will.

Lie down in the plank position, and bring one leg out. Position a foam roll perpendicular to the leg which is out.

Put your inner thigh on the roll. Start with the inner thigh all the way up the leg towards the groin.

Roll down towards your knee. Make sure the only points of contact with the ground are your forearms and back leg.

Find the knot which is most painful and let it sit for at least 30 seconds. You can massage out multiple knots save them for later.

Perform the static stretch for the same adductor right after you are done with the SMFR.

This is a great technique to keep your muscles and joints healthy.

If you would like more information about how your muscles can cause injuries to your joints, etc. check out this page.