Stretches For Hip Adductors

The hip adductor muscles, more commonly referred to as the groin, are found on the inside of the thighs and run from your hip to your knee. These muscles work together to draw your thighs together, or adduct them, and rotate your thighs inward. Injuries to the adductor muscles are a common occurrence in sports. To prevent injury to the area, it is important to keep the muscles loose and flexible.

Standing Adductor Stretch

Stand with your legs spread as wide as possible. Take a deep breath in. As you exhale transfer your weight onto your right foot. Keeping your left foot in place, bend your right knee and lower down until you feel a stretch in your left inner thigh. Place your hands on your bent knee for support and be sure to keep your knee lined up directly over your ankle. Hold the stretch for at least 30 seconds and then push back up to the starting position. Repeat the stretch on your right leg. Perform the stretch twice per leg.

Butterfly Stretch

Sit on the floor with your legs bent and feet drawn in so that the soles of your feet are touching. Pull your feet as close to your groins as you comfortably can and place your elbows on your knees. Take a deep breath in and as you exhale, use your elbows to press down on your knees until you feel a stretch in your adductor muscles. Hold the stretch for at least 30 seconds. Perform the stretch two times.

Seated Straddle Adductor Stretch

Sit on the floor with your legs spread as wide as possible. Take a deep breath in and as you exhale, gently bend at the waist toward your right leg until you feel a stretch in your left groin. Be sure to keep your toes pointed up and your leg straight as you stretch. Hold the position for at least 30 seconds and then perform the movement to the left. When you are finished with the second stretch, keep your legs spread and straight and push your chest forward until you feel a stretch in both groins. Hold the stretch for at least 30 seconds and then relax.

Lying Adductor Stretch

Lie on your back with your knees bent and feet flat on the floor. Keeping your feet together spread your knees and gently drop them to the floor until you feel a stretch in your adductor muscles. Hold the position for at least 30 seconds and then return to the starting position. Repeat the stretch one or two times.