When your bend to pick up a toy, turn to grasp a pan or reach to grab a book you are using your hip muscles. The groin muscles support hip movement and are responsible for leg movement and balance when jogging, running and making rapid changes in direction. Exercising strengthens your hip and groin muscles, promotes flexibility, improves stability and balance during physical activities and reduces the risk of injury.
Sitting Groin Stretch
Stretching your groin muscles prior to participation in sports activities reduces the risk of injury. Sit on the floor with your back straight. Bend your knees outward and bring the bottom of your feet together in front of you. Pull your feet in close to your body and lean forward slightly. Grasp your ankles and press your knees down toward the floor with your elbows. Maintain a straight back during the exercise. When you feel a slight pull in your inner thigh, stop the downward press and hold the position for 10 seconds. Relax your muscles and repeat the exercise four times.
Standing Groin Stretch
The standing stretch stimulates your muscles for movement. Stand with your back straight, chin parallel to the floor, arms on your hips and feet shoulder-width apart. Move your body to the right slightly bending your right knee and transferring your weight to the right foot. When you feel a slight pull in your inner thigh muscles, stop moving to the right and hold the position for 10 seconds. Perform the exercise five times. Repeat the exercise, moving to the left.
Double Leg Raise
This exercise strengthens the hip muscles. Lie on a mat and place your hands beneath your lower butt for support during the exercise. Lift your legs off the floor as you bend your knees and hips. Draw your knees up to your chest. Slowly return your legs to the extended position. Perform this exercise 10 times.
Standing Leg Swing
The leg swing increases sideways hip movement and strengthens the hip muscles. Stand straight with your feet together and hands on the back of a chair for support during the exercise. Keep your leg straight, your foot flexed and your hips facing forward as you move your left leg outward to the side. Stop when you feel a slight pull in your inner thigh. Perform this exercise 10 times. Switch legs and perform the exercise. To advance the exercise, fasten the ends of an resistance band to each ankle to create some tension and perform the exercise.
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