Tight groin muscles and tissues inhibit your ability to move your hip joints in all directions, such as hip flexion and extension, hip adduction and abduction, and hip rotation. These muscles include the upper parts of your adductors, upper thighs and pelvic floor muscles. Stretching these parts can prevent groin strains and improve athletic performance.
Self-myofascial Release
Self-myofascial release, or SMR, is a self-massaging technique that breaks apart tissue adhesions in your muscles. When the muscles and connective tissues get tight, they inhibit your ability to move freely. Use a massage stick or a foam roller on your inner thighs near your groin. Lie on your belly and support your body with your forearms. Place your right inner thigh on top of a foam roller near your inner part of your knee. Slowly roll up toward your groin, applying gentle pressure on the roller. When you feel a painful or tender spot, gently rub the area and breathe deeply until the pain goes away. Then move on to the next spot.
Supine Frog Stretch
Lie on your back on the ground with your arms out to your sides. Place the soles of your feet together and bring your heels as close to your groin as possible. Allow your lower back to lift up slightly and relax your knees. Hold this stretch for five to six deep breaths. Straighten your legs and repeat the stretch two more times.
Standing Hip Flexor Stretch
Stand with your left foot in front of you and point both feet forward. Shift your weight toward your left foot and tighten your right buttock. Raise your right arm over your head. Hold this stretch for three deep breaths. Lean your torso to your left while keeping your hip and legs in the same position. Place your left hand on your left thigh for balance. Hold this position for three deep breaths. Rotate your torso to your right while maintaining the lean. Hold this position for three deep breaths. Reverse the movement to return to the starting position. Switch legs and perform the same stretch on the opposite side of your body.
Warning
Never stretch a muscle or joint beyond your normal range of motion. Stretching too far can cause a stretch reflex, which is the involuntary contraction of the muscle to protect it from tearing. This painful reflex can cause your groin to become stiffer and more tender.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Pain-Free Program"; Anthony Carey; 2005
