The hip muscles and groin muscles are often overlooked in training programs. These muscles are smaller but they are still important in both athletics and everyday activities. Stretching and flexibility exercises will help you prevent injury and become more flexible in the hip and groin area, according to Teach PE.
Butterfly Stretch
The butterfly stretch is also known as the short adductor stretch and focuses on the groin region of the upper, inner leg according to the SportsInjuryClinic.net. To perform the butterfly, sit on your butt and bend your knees, bringing the soles of your feet together. Place your hands on your feet and your elbows on your knees and push down on your knees to increase the stretch. Hold the stretch for 10 to 30 seconds advises the Sports Injury Clinic.
Long Adductor Stretch
The long adductor stretch also stretches the groin to increase flexibility in the upper, inner leg. Start by sitting on the ground with your knees straight and legs spread as far apart as they will go. Keep your back straight and lean forward from the hips and waist as far as you can go. Teach PE advises holding the stretch for 10 to 30 seconds.
Figure 4 Hip Stretch
The figure 4 hip stretch, also known as the piriformis stretch, works the piriformis muscle which runs along the hip bone and is responsible for rotation of the hips. To perform, lie face up on the ground with your legs up in the air, but bent at a right angle. Cross one leg over the top of the other one, keeping the leg that is crossed parallel to the horizon. Put your hands under your leg that is not crossed and pull your legs closer to increase the stretch. Hold for 10 to 30 seconds and then repeat with the other leg crossed.
Outer Hip Stretch
The outer hip stretch focuses on the hip flexor muscles on the outside of the leg. To perform, lie face up on the floor and keep one leg straight but bend the other leg at about a 45-degree angle. Cross the bent leg over the straight leg and place it on the ground on the opposite side of the straight leg. Keep your upper body flat on the floor if possible to deepen the stretch. Hold the stretch for 10 to 30 seconds and then repeat with the other leg crossed.
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