The groin area on the inner thigh contains a collection of muscles known as the adductors. Any time you move your thigh inward, you are performing adduction. Stretching the groin helps prevent muscle pulls and injuries during athletic events. It also helps improve your overall flexibility which comes into play all day long. Stretch your groin with dynamic and static stretches. Dynamic stretches are performed in motion and static stretches are held. Choose dynamic stretches before exercise sessions.
Step 1
Execute a set of lateral lunges. Start out with your feet together and take a wide lateral step with your right foot. Your feet should now be about three to four feet apart. Bend forward at the hips and keep your back straight as you reach your arms straight down in front of your body. Shift your weight to your right side as you bend your right knee. Push your butt back and keep your left leg straight while doing this. Feel the stretch on your left groin. Hold this position briefly, then shift your weight to your left side and repeat. Move back and forth in a slow and steady motion for 12 to 15 repetitions.
Step 2
Stand in front of a wall to do leg swings. Place your hands on the wall and lift your right leg so it is slightly in front of your body. Swing your leg back and forth in a sweeping motion as high as possible in both directions. Perform 12 to 15 swings and switch legs.
Step 3
Sit on the floor to do a butterfly stretch. Place your feet sole to sole, grasp your ankles and pull your heels in toward your butt. Rest your elbows against your thighs and gently push your knees down toward the floor. Stop when you feel a good stretch in your groins and hold for 30 to 45 seconds. Keep your back straight as you do this and only go as far as possible.
Step 4
Perform a forward bend in a wide stance. Stand with your feet wider than shoulder-width apart. Keep your back straight as you bend forward at the hips and grab your ankles. Pull downward actively to enhance the stretch and hold for 30 to 45 seconds once you have gone as far as possible. Keep your legs perfectly straight throughout.
Step 5
Perform a high lunge. Take a step forward with your right foot, bend your knee and lower your chest over the top of your thigh. Place your hands on the floor, straighten your back leg and lean forward slowly. Make sure your right knee is bent 90 degrees and your knee does not go past your ankle. Hold this position for 30 to 45 seconds and switch sides.
Tips and Warnings
- After you do a static stretch, ease yourself out of it slowly. Also, when doing static stretches, try to keep increasing your range of motion with each breath.
