The adductor or groin muscles refer to small muscles that run along the inside of your upper leg. According to the Sports Injury Clinic, there are five adductor muscles, three of which run from your pelvis to your thigh bone and two that run from your pelvis to your knee. These smaller muscles are often forgotten, but stretching them is important to increase flexibility and prevent injury.
Butterfly Stretch
The butterfly stretch works your adductor muscles and targets the short adductor muscles, according to the Sports Injury Clinic. Sit on the floor with your legs bent and place the soles of your feet together. Hold your feet, place your elbows on the insides of your knees and press down on your knees until you feel a stretch in your inner thigh. You can add difficulty by pushing down more or moving your feet closer to your body. Hold the stretch for at least 15 seconds.
Deep Squat Groin Stretch
The deep squat groin stretch works the adductor muscles from a different angle than the butterfly. Start by getting into the deepest possible squat with your knees fully bent and try to touch your butt to the floor. The position will resemble a baseball catcher's squat. Place your elbows inside your knees and push your legs outward with your elbows, but keep your feet anchored to the floor. Push out to create more resistance until you feel a stretch in your inner thigh and hold it for at least 15 seconds.
Standing Groin Stretch
The standing groin stretch highlights the longer adductor muscles by extending the groin muscles up instead of pushing them out. Start by standing with your feet wider than shoulder-width apart. Straighten one leg fully and bend the opposite leg slightly while leaning most of your weight on the bent leg until you feel a stretch in the upper thigh of your straightened leg. The wider your stance and the more you lean, the more stretch or pull you will feel. Hold the stretch for at least 15 seconds and then reverse it to work the other leg.
Spread Sit and Reach
The spread sit and reach stretches the groin muscles from a spread, but seated position. Start by sitting on the floor and spreading your legs as far apart and open as you can. Lean forward as far as you can, but bend at your waist only, keeping your back straight. Hold the farthest point that you can touch for at least 15 seconds and you should feel a stretch in the inner thighs of both legs.
