Stretching before exercising helps loosen your muscles for better performance, but groin stretches help martial artists and dancers, for example, perform better kicks with less chance of injury. Groin stretches typically are performed in a sitting position on the floor, lying or standing.
Adductor Stretch
To perform this stretch, sit on the floor or on a mat with your knees bent and the bottoms of your feet together. Place your hands on your ankles and gently push your elbows into the insides of your knees. Hold this stretch for 10 to 30 seconds.
Straight-Leg Adductor Stretch
To perform this version of the adductor stretch, sit on the floor or on a mat with your legs spread as far apart as possible with your knees straight. Lean forward while keeping your back straight until you feel the stretch in your legs. Hold this position for 10 to 30 seconds.
Standing Adductor Stretch
Stand with your feet shoulder-width apart, back straight, abdominal muscles tight and hands on your hips for stability. Step out with one leg, keeping the leg straight, while bending the knee of the opposite leg. Hold this stretch for 10 to 30 seconds. Return to the original position and repeat with the opposite leg.
Lying Groin Stretch
For this stretch, use a resistance band or other band or rope that is at least 4 feet long. Lie on your back with the band wrapped around the middle of your right foot and the two ends of the band in your right hand, keeping your leg straight. Slowly bend your right knee and bring your heel to your left inner knee. Your right knee should point outward at this point of the stretch. Concentrate on pushing your right knee toward the floor. Hold this stretch for three seconds. Return to the original position. Perform three sets of 10 repetitions with each leg.
