When you pull a muscle, you are stretching the muscle beyond its normal capacity. This generally happens when you have overly tight muscles and make sharp movements during an athletic event or exercise session. In anatomical terms, this is often called a strain and it causes actual tears in the muscle fibers. Prevent this from happening by keeping your groin muscles loose and lengthened.
Seated Forward Stretch
The seated forward stretch lengthens the adductors, which are the muscles that run along the inside of the thighs. While sitting on the floor with your legs straight, spread them out into a "V" shape as far as possible. Steadily bend forward at the hips and reach for your feet. If you cannot touch your feet, go as far as possible and grab your legs wherever that may be. Hold for 30 to 45 seconds and slowly release.
For a variation, lie on your back, move your butt up to a wall and place your legs on the wall. Now, move the legs out to your sides as far as possible and hold.
Standing Groin Stretch
Standing groin stretches are dynamic stretches that are performed in motion. These are beneficial right before you exercise. While standing with your feet in a wide stance, reach your hands straight down toward the floor and shift your weight to your right side as your bend your right knee.
When doing this, keep your left leg straight and push your butt back. At this point, your right thigh should be close to parallel to the floor. Shift your weight over to your left side the same way and continue to alternate back and forth in a steady motion.
For a variation, hold each position for 30 to 45 seconds instead of moving back and forth.
Squatting Stretch
The squatting groin stretch is performed from a standing position with your feet turned out 45 degrees and heels about hip-width apart. Slowly lower yourself down by bending your knees and place your hands on the floor with your upper arms against the inside of your thighs. With your arms, apply light pressure into your thighs to move your knees outward. Once you feel a strong stretch in your groin muscles, hold for 30 to 45 seconds and slowly release.
Reclining Big Toe Pose
The reclining big toe pose is a yoga exercise that stretches your groin muscles from a face-up position on the floor. You need a tie or towel to do this stretch. While keeping your left leg straight, raise your right leg in the air, wrap the tie or towel around the ball of your foot and wrap the ends around your hands. Straighten your leg completely and feel the stretch in your groin. After holding for 30 to 45 seconds, slowly release and switch sides.
Warrior I
The warrior I pose stretches the groin muscles, calves, shoulders and abs all at once. While standing with your feet together, take a long step forward with your right foot and raise your arms straight above your head. Lower yourself down by bending your right knee and stop when your thigh is parallel to the floor. As you do this, move your hips forward slightly and arch your back. Keep your left leg as straight as possible and hold for 30 to 45 seconds. Slowly ease out of the stretch and repeat on your other side.
