The groin refers to a group of muscles located at the front of the hips and are easily strained if they aren't properly warmed up. The groin muscles become overstretched or overloaded and are often injured when a quick movement is performed while playing sports. Modified yoga poses will safely stretch the groin muscle, but it is best to consult a doctor first.
Assisted Bound Angle Pose
To perform assisted bound angle pose, start in a seated position and bring the soles of the feet together. Allow the knees to fall out and place a yoga block under the knees. Place the block at a position high enough to keep the stretch comfortable. Hold for 30 seconds, take a break and repeat twice.
Assisted Hero Pose
Virasana, or hero pose, will relieve stiffness in the groin, according to yoga master B.K.S. Iyengar. To practice assisted hero pose, begin by standing on your knees and place one or two yoga blocks between your heels. Sit down on the block or blocks, making sure the blocks are high enough to make the pose comfortable. Hold the pose for one minute, take a break and repeat twice.
Supported Seated-Angle Pose
Depending on the severity of your injury, supported seated-angle pose may be performed in three variations to safely stretch your groin. In a seated position, spread straight legs apart. Lean the upper body forward, resting the arms on the back of a chair, seat of a chair, or a yoga bolster, depending on your physical ability. Find the position that you can hold comfortably for three minutes.
Legs Up the Wall Pose
Legs up the wall pose will reduce swelling and fatigue in the leg muscles, according to physical therapist Judith Lasater, Ph.D. While in a seated position, bring the right side of the body close to a wall. Pivot the body until the upper body is laying on the floor and the legs are up the wall. You may put a pillow under the head if the neck feels strained. Rest here for several minutes and come out by turning to the side.
References
- Sports MD: Pulled Groin Muscle
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- "Relax and Renew"; Judith Lasater, PhD., PT; 1995
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