The muscles of the groin are known anatomically as the adductors. Adduction is a motion where you move your thigh inward. When you pull your groin, you actually tear muscle fibers, commonly referred to as a muscle strain. Exercises for a pulled groin need to be done in a controlled fashion that will not exacerbate your pain. The main goal is to gradually increase your strength and prevent a reoccurring injury.
Static Ball Squeeze
A static exercise is also known as isometric. Unlike other exercises, these do not involve repetitive movement. To do the ball squeeze, lie on your back on the floor with your knees bent and feet flat. Carefully place a medicine ball between your inner thighs and apply inward pressure. Hold for 10 to 20 seconds and slowly release. If you do not have a medicine ball, use a basketball or a ball that is equivalent in size.
Lying Adduction
Lying adduction subtly works your groin area as well as your glutes and quadriceps. Lie on your side with your affected leg extended straight out in front of you and non-affected leg behind it. The inside of your affected leg should be facing up. Steadily raise your affected leg in the air as high as you comfortably can. Slowly lower it back down and repeat. Keep your leg straight throughout the whole movement. Once this exercise becomes easy, strap on an ankle weight to increase the resistance.
Angled Leg Raise
An angled leg raise is performed while lying face-up on a flat weight bench. Move your affected leg out to your side and toward the floor at an angle. Keeping your leg as straight as possible, move it up and across the thigh of your other leg. Only go as far as you can without feeling discomfort. Hold for a second, slowly lower your leg and repeat. Again, you can increase the resistance by wearing an ankle weight.
Standing Band Adduction
Standing band adduction requires the use of a rubber resistance band. Anchor one end of the band to a stationary object like a table leg or vertical beam. Fasten the other end around your affected leg at ankle height and stand with this side of your body facing the stationary object. Keeping your leg straight, sweep it across the front of your body as far as possible. Slowly move your leg out to your side and repeat. If you lose your balance, place one hand on a chair or wall.
High Lunge
The high lunge is a yoga pose that strengthens and stretches the groin area. Stand with your feet together and arms at your sides. Take a long step forward with your affected leg and lower yourself down by bending your knee. As you do this, keep your back leg straight and rest your upper body on your thigh. Place your hands on the floor on the sides of your foot and hold for 30 to 45 seconds.
