A groin pull, or groin strain---an injury to the muscles or tendons in the area of the groin where the abdomen meets the thigh---is a common sports injury. You can treat mild groin pulls at home with rest and ice, but Mayo Clinic warns that you should see your doctor if you have numbness, immobility, or red streaks spreading from the injury. Stretching exercises can help in both healing and preventing future groin pulls, but you should consult your doctor before beginning them..
Reclining Groin Stretch
Lie flat on your back to begin this exercise, suggested by Athletic Advisor. Place the soles of your feet together, with your knees comfortably flexed, then relax your muscles completely. Allow the force of gravity to pull your knees slowly and naturally towards the floor. When your knees have gone as far down as possible, hold the position for 15 to 30 seconds. With this exercise---as with all other stretching exercises---you should feel only a gentle stretch; if you experience sharp or shooting pains, immediately reduce the intensity of the stretch.
Sitting Groin Stretch
Sit on the floor, and use your hands to position the soles of your feet together. Gently pull your heels toward your body, inclining your upper body forward at the same time. You should feel a stretch in your groin area. Athletic Advisor recommends using your elbows to push your knees downward to reinforce the stretching effect.
Sitting Reach and Stretch
Sit on the floor with your legs spread apart at shoulder width. Reach across your body with your right hand and grasp your left foot at the ankle. Don't allow your back to hunch or curve; try to keep it flat. You should feel a comfortable stretch in your groin area. Hold the position for 15 to 30 seconds, then repeat on the opposite side, grasping your right ankle with your left hand and holding for 15 to 30 seconds.
Lunge Stretch
To begin this exercise, suggested by Aculife, assume a lunge position: left knee bent, with your foot flat on the floor and your upper leg parallel to the ground, right leg extending straight out behind you and in contact with the floor from the knee on down. Lean forward; you should feel a stretching sensation in your right groin. Hold the position for 10 seconds, then repeat the position on the opposite side, kneeling on your right leg and extending your left leg behind you to stretch your left groin.
Kneeling Stretch
Kneel on the floor, then move your knees away from each other to spread your legs out as far as they can go, as if you were performing a kneeling split. Lean forward from the torso, and put your elbows to the floor. Hold the position for 10 seconds. Aculife cautions that you should avoid this exercise if it causes pain in your knees. As with all the stretching exercises, don't stretch to the point of pain, and avoid the temptation to bounce; use slow, gradual movements instead.
