I call this pectineus stretch the ‘PPP’: Pectineus Pucker on a Pedestal!
Lie on your side with one Yoga Tune Up® Therapy Ball on a block (or book). The self-massage ball is level with the crotch area. The pectineus is a groin muscle in the upper inner leg, so you want to make sure you are in the correct location.
Raise leg up to ball. Feel the ball underneath your skin. Be careful: there is the femoral artery, nerve and vein close by; if you feel any electric/nervy/pulsy sensation, get off that area [this includes lymph nodes]. The ball is very close to your pelvis and on the lower half of the width of your leg. In this picture I am pressing my right knee into the ground diagonally towards my left shoulder (without moving it) to activate my pectineus. It is a subtle sensation. If you have localized referral discomfort or discomfort into the pelvis you have arrived on your pectineus! If you felt discomfort down the leg you need to place ball closer to your groin. Once you have found the spot, relax your knee and gently posteriorly and anteriorly tilt the pelvis. In addition to providing pectineus pain treatment, you’re also alleviating your psoas and iliacus to boot!
Read “Strengthen Your Pectineus!”
Being a massage therapist I have worked on pulled pectineus . It takes some practice. These moves are great to do some of my clients how to do effective self massage on that area.
I was searching far and wide for suggestions on how to roll out the pectineus – I tried it on the floor with legs in half frog but with the Original Yoga Tune Up Therapy Balls on the floor I couldn’t get deep enough – I tried the Alpha ball and that was effective but I like the elevation on the block and the smaller original ball to pinpoint the pectineus – Thank you
Thank you for this demonstration using the Tune Up ball to compress the Pectineus muscle. I have been searching for a way to use the balls for this muscle but because of its size and location (especially having to avoid the inguinal ligament), it was not an easy muscle to get to!
I just tried this and it is very effective. Especially like how it gets to iliacus and psoas attachment. YTU balls are perfect for this!
Can’t wait to try this with hockey players
I LOVE this stretch. Thank you for bringing attention to the pectineus. The video and your post were so helpful. I have an easier time doing frog now after using the therapy balls and your easy to understand instructions.
I have been doing this by hands rolling, I tried your method and I love it – thanks for sharing.
Gave this one a try about 15 mins ago noticed a bit of something but not intense like like rolling perifomis. Now I’ve sat for a while doing other stuff I can still feel the effect. Thanks for the post.
Great photos and description. Can’t wait to try this out and get to know my pectineus again! Another example of how YTU balls can access otherwise difficult to reach areas.
Very interesting technique to get at that hard to reach spot! I usually tell clients that we have weak adductors, but this technique would actually help them map out the area we need to be strengthening and increase proprioception. Love this idea.
Kristen, thank you for the video! I just tried this and can’t wait to share!
Normally I do an awkward kind a lunge on chair with the ball to get to the pectinous. What an innovative way to get to the muscle. thank you.
It seems that the pectineus is tight in so many people. So many exercises focus on strengthening the outer seams, but it’s just as important to strengthen, and open the adductors. Personally I hate doing the adductor slides – but because I hate them, I know I need to do them more and more, they’re good for me! I loved rolling out my pectineus, the block makes is much more accessible.
Thanks – what a great way to get into often overlooked muscle group!
I’ve done a similar routine to work another adductor. This area can be pretty tender and one has to use precision in staying away from the femoral artery. I really appreciate your economy of language in describing this routine. Your pictures are really helpful.
Love this, Kristin! Make a video:)
What a phenomenal post! I’ve been sitting on the sideline watching my friend torture her body upon her return to horseback riding. I’ve been desperate to help to help her eradicate pain in her groin. I stumbled upon your well-explained post and within minutes, sweet release! I’m adding this to my toolbox!
This is such a great technique! ! I’ve done ball therapy with other forms of treatment balls but they are too large to effectively isolate this region. The combo of the ball and yoga blocks is amazing…thanks.,
This is it, I struggle to find a way to reach the pectineus. Typically I would sit up onto the ball in a box, and try to internally rotate the leg to sneak it up in, this seems much more convenient.. Can’t wait to try it!
This is such a hard to reach area! What a great position and rolling posture for this spot, it is a sensitive one so it takes a bit of time to get used to it but once your “there” it feels so great! Thank you!
After reading your post about how the pectineus affects breathing, I can see that this exercise is so important. I’ll be teaching it as part of my YTU Level 1 exam. Wish me luck!
Love the name! Tried this technique on myself and can’t wait to use it in my classes and when my hip flexors are tight. Thank you!
This is one of the tightest, most limiting muscles in my body. The first time I saw my mother try to sit in baddha konasana I realized it was hereditary. Horseback riding: excruciating, and frog crawling on the blanket, not my favorite! I’m ever hopeful that there can be some increase in range of motion, so I’m going to give this a go. Thank you for the very clear directions.
I have an over excitable psoas and the adductors like to come along for the party. I am definitely going to give this a go. There are places you just don’t want your soft tissue therapist going.
[…] Tune Up® Blog « Get Real With Your Infraspinatus and YTU Therapy Balls Roll Out Your Pectineus with YTU Therapy Balls […]
This is going to change my life! I lift weights, run, stair climb and I suspect this guy to be the culprit of some nagging (not too bad but unnecessary) discomfort and to possibly be limiting me in certain yoga poses. Time to get him! Thank you.
We did this one yesterday and it was awesome! I’ve never released such a deep inner groin stretch before, This would be awesome before teaching pigeon or any other deeper ‘groin’ openers! Thanks for the post, my hips feel amazing today.
I’m working on a YTU therapy ball combination for my Level 1 YTU class and this will be a great addition. Thank you for taking the time to describe all aspects of this move. It has helped me so much with what detail is expected of me in describing this move.
Tomomi,
There is debate on rolling and pregnancy that is for SURE!
Several women can roll forever and nothing will effect them… while others don’t roll on certain areas.
I would try it with a SOFT ball if you are comfortable doing it. If not, wait.
Looks so great:) I love to try that. but it’s not good idea for pregnant people?
Love the name simplicity and photos to help explain what you are doing here. I couldn’t agree more with the earlier comment about massage therapists not willing to go there – I understand why but at the same time societal and health professional view points need to change – but I digress. Also, my perspective on the question above from Yesmen – I believe Kristin mentioned that the Psoas/Iliacus are also being worked as the “southern” figres of both of those muscles that approach the insertion point at the lesser trochanter are found alongside the pectineus, hence why rolling out the pectineus can also massage those fibers.
Thanks Kristin. This muscle for me gets so tight as I am a Speedskater and I do quite a bit of Olympic weightlifting through CrossFit. I tried it and loved it, but I also used the big red ball on it, that really did it for me. Could you explain the Psoas/Iliacus connection.
I can’t wait to try this (when I get to a studio and not in my hotel room!). I have been wondering about whether there is a way to massage around the psoas area. This may get me close. It is also a great way to get me thinking more creatively about ways to use the balls. Thank you!
Hi, Kristin. Thanks for the post!!
I just tried as your instruction, it’s “right on the money!!” The picture helps to visualize where your body should be while you are rolling on the ball because it can be quite intense feeling so that your spine is no longer straight or the ball is no longer on the pectineus. I was able to sustain the pressure on the muscle and able to relax in to the area. It felt great afterwords!!
Asthma issues: I would be more inclined to use Jill’s coregeous ball, rolling in the abdominal and chest region. Please see earlier blogs with Louis Jackson and Jill’s videos.
Thanks for giving me a way to get into my pectineus. I have also tried having my sisters foot gently try and pry the adductors open, but that means finding someone you trust. In fact I was lying on my bed and she was standing on top of me and working her heel, trying to get into the nitty gritty of my groin and my mother walked in, roled her eyes and walked out! The ball gives me something I can do on my own.
This would also be then good for folks who have asthama issues.
Thanks for the inspiration Kristin.
We met at the Montreal MISTY conference last year and you mentioned moving to Aus – congrats.
I have been massaging and strengthening (abductor lifts) and find that it is having a huge effect on the integrity of my ankle, knee and hip joints.
This is a eye opener….I am new to using the Therapy balls and teachng, so it is a great addition to a class when rolling the hips opposing side. thank you!!!
Awesome ladies! Just keep on playing with your YTU balls. The ways in which to roll out your body are LIMITLESS. Have fun, be creative, and enjoy becoming pain-free.
Great follow-up post, Kristin! This little release hurt so good on my poor little pectineus.
This felt great! The block and balls combo was new to me and a welcome addition to my post up-hill -walk yoga. Thanks for getting me to think of new ways to combine props and The Yoga Tune Up Balls!
This is great- I love how you used to block. I have tried getting in there just laying flat on the ball and am often not quite able to get where I need to go, so I’m glad to have the block there to help. I also appreciate the tip of ant/post rotating the pelvis to get in there more- I tend to just try to rotate around the ball but this gets in there a bit more.
Yes! I love this… how often has a massage therapist gone here? Yet once you trigger the release with the Yoga Tune Up balls – wow, what a great freedom to your stride. Try it, you’ll love it!