The muscles of your inner thighs are known as the adductors. The adductors consist of the adductor longus, adductor brevis and adductor magnus muscles, plus the gracilis and pectineus. The adductors assist to stabilize the hip joint and also are responsible for adduction, which is moving the hip and leg toward the center of the body from a side position. Tight adductors will be less effective for doing their job, but stretching them will release tension and increase flexibility.
Butterfly
The butterfly is a well-known stretch for the inner thighs and groin. The butterfly will work whether you are sitting up straight or lying on your back, though lying on your back may be more difficult for people that are less flexible in their hips, back and stomach. The seated butterfly is done sitting on the floor or a cushion with the legs bent and the bottoms of the feet together on the floor. Begin with your knees up and then slowly lower them toward the floor until you feel your inner thighs stretching. You may hold onto your ankles or place your hands gently on your knees, though you should not push down. Let gravity pull your legs toward the floor. The lying stretch begins the same way, and then you will slowly lean back until your head and shoulders are relaxed on the floor. The lower back may arch slightly off the floor.
This stretch is sometimes called a frog stretch, though there are other stretches that bear this name as well.
Swati Inner Thigh Stretch
This inner thigh stretch works one leg at a time. Performing stretches for only one side of your body is sometimes beneficial if there is a noticeable difference in the flexibility between your right and left inner thighs. You will need a strap or a towel to hold the leg that is being stretched with this exercise so you can keep the leg relaxed and also control the range of motion to not go too far. Begin by lying on your back with your legs straight and your feet touching a wall. Push through your heels to straighten your leg and press your lower back flat into the floor. Now, lift your right leg and wrap a strap around the bottom of your foot. Extend your leg straight toward the ceiling and hold the ends of the strap in your right hand. Your left arm is on the floor. Slowly lower your right leg straight toward the floor and use the strap to control the descent of the leg. Your leg will not touch the floor. Hold for the desired amount of time and then stretch your left leg following the same instructions.
Frog Stretch
This version of the frog stretch is done standing and in a low squat position. The arms gently open your legs to stretch your inner thighs. To perform the standing frog stretch, place your feet greater than shoulder-width apart and turn your toes outwards. Bend your knees and lower your hips until they are even with your knees, but keep your spine straight and your chest lifted. Place your hands on the floor about shoulder-width apart so your elbows and upper arms rest against your inner thight. Press outwards gently with your arms to open your hips.
Member Comments