The adductors are the muscles located in your inner thigh that adduct your legs, meaning bring your legs together. The adductor muscles also rotate and flex your thigh and stabilize your hip joint and your core. Groin injuries typically result from injury to one of the five adductors. Athletes can avoid adductor injuries by consistently stretching these muscles to maintain flexibility and by performing pre- and post-exercise stretches.
Side Lunge
The side lunge stretch targets your entire inner thigh. Stand with your feet about 2 1/2 to 4 feet apart, depending upon your height and flexibility. Place your hands on the ground in front of you or on a wall for greater stability. Keep your left knee straight as you bend your right knee until you feel a stretch in your left inner thigh. Hold the stretch for 20 to 30 seconds. Shift your position to the other side to stretch your right adductors. Repeat the stretch three times during each stretching session.
Straddle
Because the straddle targets your hamstrings and calves as well as your adductors, a person with tight legs might feel the stretch in several muscles. Sit on the floor with your legs stretched straight in front of you. Slowly pull your legs open until you feel a stretch and hold. When you feel your muscles relax, place your hands on the floor in front of you, and walk your hands away from your body as you move your chest toward the floor. Stop when you feel a stretch and hold. When your muscles relax further, walk your hands a little further away from your body until you feel a stretch. Continue stretching further into the straddle one or two more times. Come out of the stretch slowly, walking your hands back toward your pelvis and manually bring your feet together into the butterfly stretch.
Butterfly
Follow the straddle with the butterfly to further stretch your adductors and relieve muscle tension resulting from the straddle. Bend your knees and place the soles of your feet together. Grab hold of your ankles and place your elbows on your inner thighs to gently press them further into the stretch. If you have knee pain or leg tightness, you can place a rolled towel underneath your outer thighs and calves to support your legs and relieve knee tension during the stretch.
Supine Stretch
To prepare for the supine stretch, place a folded blanket to the outside of your right hip. Lift your right leg into the air above your head and wrap a strap across the bottom of your foot. Grab both ends of the strap and gently lower your right leg to the side of your body. allowing your right outside thigh to rest on the blanket. Hold the position for 20 to 30 seconds and then guide your leg up using the strap. Switch legs and repeat on your left side.
