You use your groin muscle, also called the inner thigh or adductor muscle, every time you lift your leg. Injury can put a damper on regular activity and exercise, as each movement of your thigh can trigger pain after a strain. Stretching the groin after a five-minute warm-up helps minimize the risk of injury. In addition, regular stretching of the adductors helps improve your flexibility. Stretch the groin muscle either seated or standing.
Step 1
Sit with your legs bent at the knee and feet flat on the floor. Let your knees fall open. Brace your core and lean forward from your hips, not your waist, to feel a stretch in the inner thighs. Keep your head upright to avoid rounding your back. You also can hold your feet and press your elbows gently against your knees to deepen the stretch.
Step 2
Stand in a wide stance, feet facing forward. Place your hands on your hips and bend your left knee until you feel a stretch in your right inner thigh, keeping your right leg straight. You can descend to ground, or hold the stretch while standing, bending your knee slightly. Don't overstretch or force yourself to the ground as you can strain the muscle. Hold for 30 seconds. Switch legs and repeat.
Step 3
Stand sideways next to a wall or bench that is the height of the upper part of your thigh. Lift the leg closest to the wall or bench onto the object. Bend your standing leg until you feel a stretch in your raised leg. Hold for 30 seconds and repeat for the other leg.
Step 4
Lie on your back and bring your legs up so that they are straight up on the wall with your bottom touching the wall. Let your legs fall open gently. Deepen the stretch by gently pushing against your legs with your hands; do not push too hard.
Tips and Warnings
- If you overstretch, ice the area and take a nonsteroidal anti-inflammatory.
