The adductor magnus, a muscle that runs down your inner thigh, and the sartorius, a thin muscle that runs down your thigh from your outer hip to your inner knee, are responsible for bringing your legs together and are commonly involved in groin strains. Slow, static stretching of your groin and hip flexors can help relieve groin pain and prevent future injury.
Duration and Frequency
Stretching your hip flexors or groin for too long or bouncing in and out of a stretch can lead to injury or exacerbate any current injuries. To help lengthen the muscle fibers, hold each stretch for about 30 seconds, and never stretch the point of pain. Stretch at least two to three times per week or as directed by your health care provider if you're recovering from a groin injury.
Butterfly Stretch
The butterfly stretch helps lengthen the muscles of your groin and inner thigh. Sit on the floor with your legs bent and your heels together. Place your hands around your toes, and bend forward at the hips, keeping your back straight. Slowly pull your heels in toward your groin or push your knees toward the floor until you feel the stretch. Gently push one knee toward the floor with your hand to isolate the stretch on one side of the groin.
Runner's Stretch
The runner's stretch helps lengthen the hip flexors. From a standing position, take a large step forward with your right foot. Drop your hips toward the floor and bend your right knee while keeping your left leg straight until you feel the stretch. If necessary, place your hands on the floor to either side of your front foot, but always keep your knee aligned with and behind your toes. Switch legs to stretch the other side.
Standing Hip Stretch
Stretch your hips and inner thighs with a standing hip stretch. Walk your feet out to either side into a wide stance with your feet pointed out to a 45 degree angle. Place both hands on your right thigh, and bend your right leg until your knee is just behind your toes or until you feel the stretch. Keep your left leg straight as you hold the stretch, and switch legs to work the other side.
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