The hip flexors and adductors stabilize your pelvis and move your thighs. The hip flexors bring your thigh toward the abdomen. The adductors are on the inside of your thigh and work to pull the leg toward the center of the body. Imbalances created by tightness in either of these muscle groups can leave the hip prone to injury. Stretching can bring relief and help prevent injury.
Lying Hip Flexor Stretch
Lie on your back on a table or bench. Position yourself so that your buttocks are at the end of the table and your legs are hanging over the side of the table. Slowly bring your right knee up to your chest until you note a stretch in the front of your left hip. Hold this position for 15 seconds and repeat four times on each leg.
Hip Flexor Lunge Stretch
While standing, bring your right leg behind your body as far as possible. Place your right knee and foot on ground. Your right knee should be slightly bent. Position your left leg so that it is bent at a 90-degree angle in front of your body and your foot is flat on the ground. Place your hands on your hips for balance. You should note a stretch in the front of your right hip when performed correctly. Hold this position for 15 seconds and repeat four times on each leg.
Standing Groin Stretch
While standing, place your feet in a wide stance so that they are spread apart as far as possible. Shift most of your weight onto your right foot and gently lunge to the right until you note a stretch in the left inner thigh. In this position, your left leg will be held straight while your right leg is bent. Bend forward slightly at the waist. Hold this position for 15 seconds and repeat four times on each leg. Remember to maintain good posture during this exercise and do not allow your back to slouch.
Sitting Groin Stretch
Sit on the ground, bend your knees and place the soles of your feet together. Pull your feet as close to your body as possible. Place your elbows on your knees and gently push down until you note a stretch in the inner thighs. Hold this position for 15 seconds and repeat four times.
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