Blackroll Standard

“If you want to strengthen and stretch the adductors at the same time i would recommend cossack squats, either with toes pointed upwards (more hamstrings) or feet flat on the floor (more adductors). This can also be done unilaterally with the cossack rocks, so you can focus more on the stretch sensation. Otherwise i would recommend getting stronger in the basics, doing squats, split squats, RDLs  and also calf raises/streches, while focusing on deep range of motion in each exercise. Because the nervous system has a kind of "safeguard", where if the muscle is not strong enough to appropriately support the movement deep into the stretch, it automatically tenses up and makes getting deeper much harder if not impossible. It also helps in the sense that you can prevent injuries, since a strong muscle also means that the muscle does not tear as easily. Maybe you could also read up on nerve glides, especially the sciatic nerv that runs down the back of your legs. That one can be a limiting factor when trying to get more flexible hamstrings. Elefantwalks and single leg nerve glides are a great start for every stretching session. Sometimes rolling the fascia with a Blackroll befor stretching can also temporarily increase ROM. Try rolling your plantar fascia (bottom of the feet) with a ball and then try a hamstring stretch. Otherwise its basically just staying consistant but also taking appropriate rests between hard stretching sessions. Good luck!”