Adductor Fascia Release: Hip Pain, Groin Pain, Low Back Pain, Blood Circulation

[@margaritahead7928]

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]

By healing, do you mean healing the pain of doing the process itself? Or, what is it you are healing?

[@leeclarke8139]

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]

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

[@elenamartinezvidal]

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]

Pain with what? And where were you going to get "massage"? I only ask because she is only doing what massage therapists do.

[@elenamartinezvidal]

@@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.

[@twelveazaleas]

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!

[@mimigospel3629]

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. 💛🙏

[@gfitfitnessstudio]

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!

[@janiceworthington9176]

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.

[@ZacharySteinman]

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]

You're welcome - thank you for sharing 🙌

[@Blogdividendreport]

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]

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]

Elisha is the Master Guru for Fascia release!!👍🙌. I am hooked 🦵🦶💪

[@niconine268]

Yes I can relate to knees & cold feet. Will try this

[@marcimeisje]

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]

Stem Cells!!!

[@ViolinStimme]

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.

[@heathermunoz6282]

Just did this. I have spondy, stenosis, FAI. I have knee pain and cold feel. Feels great 👍

[@heathermunoz6282]

Btw, my knee pain subsided. It is due to my FAI.

[@tonijoy4396]

This is AMAZING... I feel like a whole new woman after this

[@brianscott3622]

Brilliant, really appreciate the content but also the tone of human helpfulness that you exude …🙏🏻

[@SailingWhyknot]

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.

[@KathleenClancy-su3su]

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]

Fibromyalgia is a attention seeking for post wall ugly women

[@KatJaguar1122]

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.

[@elainey7223]

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 :)

[@sailorgirl2017]

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.

[@augustusbetucius2931]

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.

[@sailorgirl2017]

@@augustusbetucius2931 How disappointing. It all has to do with training and good draping is key. I've worked on both female and male clients.

[@mariafenoglio3665]

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!

[@Compassion3333]

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!

[@sandralucasmelvoin292]

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 💪🏾

[@angeleblasutti5722]

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]

Yay, happy for you!

[@megancochran2166]

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!

[@ElishaCeleste]

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!

[@lhenamontes]

THANK YOU FROM THEW BOTTOM OF MY HEART AND SOUL FOR THIS VIDEO! XX

[@carwashgirl3541]

Oh my sweet heavenly goodness... Words cannot describe how amazing my experience has been with this.. I just released so much stored trauma, and cried my eyes out. This is truly a blessing!!! Thank you so much!!!! ❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤

[@ElishaCeleste]

Yay 🙌💛

[@wormemc]

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.

[@MichaelinExile]

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!!!

[@Wolverene09]

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!

[@dorhinj23]

My mate walked in on me doing this on a jiujitsu dummy ... We're all in a relationship now 🥂

[@MrsCurios]

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!

[@VictoriaHannahStudio]

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.

[@lisakimber6654]

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

[@LisaTas]

Where have you been all my life? Amazing results 👏

[@RABuffat]

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]

You're welcome! You can absolutely run again, in my opinion!

[@travinatolbert5905]

Omfg WOOOOOOOOW I don’t know if my legs and hips have EVER felt this kind of freedom .. omg I just can’t even explain how much relief my body is feeling .. wtf my mind is blown lol many many many thanks to you!!!

[@mitchdafish3025]

I have just put two and two together- watching this a few months ago, and separately being recommended your incredible Substack 😉

[@ElishaCeleste]

awesome! 🙌

[@chiarabay9364]

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. 🙏

[@joanboggs]

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

[@gfluff3525]

This is a delicious move!!! So glad I found this. A good start ❤

[@darrylwashington4399]

I've been hurting for years in that area inner thigh,this has really helped so much thank you 😊

[@166444554]

Thanks a lot 2 years of Physio therapy couldn’t fix what you did in this video 🙏

[@snapper1948]

Just found ur channel- I’m a 71 year old former senior male athlete who had bi-lateral total hip replacements and a double lumbar fusion during period 2013-2019. Arthritis did me in. I’ve had extremely tight and painful hip extensors and tight painful groin both sides. The standard post surgical movements did little to return my flexibility and the jacked up flexors have my pelvis tilted wrong which reinforces poor lumbar curve. I’ll try your fascia work with hopes that I can release all the nasty adhesions over time.

[@birgip.m.1236]

Any updates??

[@marianneperreault4519]

Amazing!! I felt it immediately!! Now to try the trouble side 😅

[@23vmm]

I just chanced upon your video and was in pain before doing this fascia release. I was literally crying out loud because of frustration. Then I did the abductor release in your video and after a couple of minutes, the pain subsided and I can walk without dragging my left leg. You are an angel. THANK YOU. I will now slowly watch your videos. Again, THANK YOU.

[@Robot007]

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!

[@andreaalexis2937]

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.

[@sherryrea7012]

Just WOW! No idea how knotted up that area was until I did this. Thank you so much!

[@marshawoods4983]

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.

[@PaigeSquared]

I was wondering how in the world I was going to get to that area on my own. Thank you so much!!

[@ascales30]

You are not kidding about this. I got the loudest pop and release that felt so good afterward, but hurt like hell getting there.

[@JR6191947]

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

[@sunilsethi2982]

I have used skin rolling and lifting in the area, it has helped me so much. The tightness in the intimate area has gone. I will add your exercise and see what else gets resolved.

[@Jennerrella]

Tears were flowing at the end. Thank you!❤

[@smithorla]

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]

You're welcome, thanks for sharing your results!

[@nessy4424]

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!

[@JulieDrz]

So glad this worked for people. Yet be careful, as it made my situation worse. The groin pain extends now toward my hip, along the “pantyline” and also intermittent throbbing new pain in the same-side S.I. joint. Just beware, it could happen to others.

[@birgip.m.1236]

Maybe not a full release yet? If contract-cringe- tighten up instead of relaxing into the tighteness-tender spots & breathe through the pain then yes can expand it

[@shelbyspencer670]

Thank you, Elisha. Any technics that enhances the healing process, more precious than gold!

[@Esthermyrrh]

I have been trying to get this one last stuck area and I finally have the key!

[@normaalvarado7540]

This is my self care, however, I use the P.V.C. foam bonded roller instead of the block. Slowly working is CRITICAL to resolving nasty adhesions. Thank you for this very good video.

[@pammeckley6493]

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]

Yay! Happy to hear this 😊🙌

[@hanomazom9670]

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]

You're welcome! So glad to hear this 🙌💛

[@kathyf1212]

I can’t lay on my left side on the floor because of hip pain. So I laid on my back and worked the left side fascia using my hands and a yoga block to put pressure on the adductors at the indicated spots while doing the leg extensions and other recommended movements. It helped a lot to release the area and beyond without having to use my full leg weight while laying on my side. I think these novel therapies for a vastly overlooked body region are going to help me a great deal with consistent practice. Thank you!

[@barbarakhan5275]

I really think I need this move! My PT thinks I have issues with my lateral subconscious nerve and I get numbness and lately pain on my outer thigh. I’ve also had sciatica type pain off and on for years. I am going to add these moves into my routine

[@JB-mm4jp]

Wow one attempt and my lower back feels better. Thank you so much and for explaining why slow movement is so important. I have subscribed.

[@maryalgar8779]

Willing to try anything -- dealing with hip bursitis and sciatica for some time. Thank you.

[@PammyP]

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!!!

[@ekta-z4b]

Loved this one!!!!❤️❤️❤️

[@muiawat]

Very effective ! Nice addition to foam rolling adductors

[@gwenritch]

I have all those issues. Okay running out to find a yoga block! Thanks

[@PRonYouTube]

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!

[@nxn5640]

OMG . Amazing. Thank you.

[@choppinbroccoli7037]

I have a compression fracture from being bucked off a horse. I have regular grinding pain near the left sacrum from it. I'm getting weekly chiropractic adjustments to keep things moving. But this looks so helpful for releasing tension from the injury. I'm going to try it and let you know.

[@birgip.m.1236]

Any updates??

[@malinamorin4296]

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. 😊

[@niconine268]

Never seen this. Pretty damn clever. Thankyou

[@red-winged_blackbird]

I needed to see this. Knees pop with each step, hips are weak, and lower back tilts down with weakness on that side. Gives me hope that it will be worth it to work on strengthening my body and that teaching it to hold less tension is possible. Thank you so much.

[@birgip.m.1236]

Any updates??

[@dragondamselfly]

I see yoga blocks in different sizes which is best for this maneuver 9 inch or 12 inch? Thanks

[@maureendetroit]

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]

Yay! Glad this is helping!

[@laurirapala3055]

Спасибо Вам!🙏💕🕉 ...Боже,как Вы прекрасны!😘

[@onederland693]

Thank you for this gift 🎁 I'll be keeping this my toolbox forever!!!

[@vsutich1]

Great release experience, that dull ache release feeels so good! I didn’t have yoga block but found rolling over a foam roller (with leg on ground flat and straight) worked equally as well! ❤

[@racewayrenee8428]

New subscriber here. This worked like a charm for me. Thank you so much for sharing your wisdom. Trying out the hanging video tomorrow.

[@crazycarl9484]

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.

[@sezerrimmer1330]

This is great..I don’t know how I got your video ..thank you so much… it felt so good 🙏

[@Starrynite11]

Feels good! I’ve been trying to figure out a way to get this area! Thank you 😊

[@Lopson13]

Been doing this for the past few days and it's an absolute game changer. Half a year of excruciating inguinal pain, gone all of a sudden. People with Chronic Pelvic Pain Syndrome, take note of this one if one of your symptoms is ilioinguinal nerve pinching!

[@ElishaCeleste]

So awesome, thanks for sharing! 🙌

[@Lopson13]

Hey Elisha and everyone else, here's a quick follow-up after some experimentation with other techniques such as foam rolling the adductor: while this technique shown in the video is an excellent tool for verifying if your pain is myofascial-related, foam rolling the area correctly seems to be more efficient in stimulating blood flow. I physically feel blood rushing to the area with the foam roller, whereas with the yoga brick I never get that. So while this technique with the yoga brick is, indeed, a game changer, it's still important to build upon it! 😊

[@kristib9134]

Woah! Great release! Thank you

[@karengamble-huymann3562]

This is absolutely wonderful! It is giving me so much relief from a.constant pain. Think you very much.

[@cprimm9979]

Thank you for this technique! It is intense in the best way. I feel much release.

[@RobertKing-ro4ui]

Hello Elisha, Thank you so much for the great input. I look forward to trying this out with myself and with my clients.

[@scorpiochic2]

Amazing release thank you can’t wait to Learn more from your channel

[@Ritston99]

I’m intrigued for some reason 😋😍

[@zve482]

Feels great, working stretches where I’ve needed it most. 👍🏻

[@LesIsMoreTube]

Thank you!

[@Godshinethru]

Elisha, can you explain about the “clunck” you mention? what it’s like how do I know if I’ve released the fascia adhesion? Thank You for your awesome service!!

[@DudGolfer]

Thank you for sharing wow! ❤

[@violaceousorchid]

What a powerful self release! Thank you so much for sharing! 🙏🏼🙏🏼🙏🏼

[@darcyfechter4923]

this was incredible!!! such an amazing release thank you!!

[@ElishaCeleste]

Yay!! You're welcome!

[@kathleenbaumann4932]

Thank you so much! I needed that release so bad. I have a marathon in two weeks. Yesterday I finished a 12 mile with such tightness in that area. Could barely walk the rest of the day. After one session I feel a drastic difference. I will continue to do this, while strengthening my glutes. Thanks again!

[@ElishaCeleste]

Good luck with the marathon!

[@kathleenbaumann4932]

@@ElishaCeleste thank you!!

[@NIN_THUG]

As a trainer Ive used the foam roller for this, but your version with the block is superior. Way to be creative.

[@trix4487]

What else can be used?

[@The_Mystic_Mermaid]

Omg. OMG. So glad I found this!