Tight groin muscles are more likely to result in a groin strain or injury. Stretching helps prevent injuries and rehabilitate existing problems in the groin muscles. The groin muscles include the pectineus, adductor brevis, adductor longus, adductor magnus and the gracilis. These muscles perform hip adduction, which brings your legs toward the center line of your body. You use these muscles when you walk and run and also during horseback riding, hurdling and any sports with directional changes.
What Are PNF Groin Stretches
PNF stands for proprioceptive neuromuscular facilitation. When you do PNF stretching, you get deeper into a stretch with each repetition by alternating between isometric contractions and relaxation. Most PNF stretches require a partner to provide resistance for the isometric contraction, but it is possible to do PNF groin stretches by yourself.
PNF Bent Leg Groin Stretch
The PNF bent leg groin stretch targets the adductors with the assistance of a partner. This stretch is similar to a reclining butterfly stretch. To begin, sit on the floor and place the bottoms of your feet together near your groin with your knees bent. Lie down on the floor and let your legs open as far as they can. Your partner kneels in front of you and places his hands on your thighs above the knees. Push into your partner's hands for five seconds, then relax and let your knees drop lower toward the floor. Repeat five times.
PNF Straight Leg Groin Stretch
The PNF straight leg groin stretch also uses a partner to target the adductor muscles of the groin. Your legs are straight, however, for this stretch, which makes your partner's assistance help you in a different way. To begin, lie on your back with your legs pointing straight at the ceiling. Open your legs as far as you can outwards but keep them at a 90-degree angle to your upper torso. Your partner stands in front of you and places his hands on the insides of your ankles. Then, push against his hands for five seconds. Relax and let your legs open farther. Repeat five times.
Butterfly PNF Stretch
The PNF version of the butterfly lets you use your own arms as resistance so you do not need a partner. You must sit up though to do this stretch so that you can reach your legs. To begin, sit up straight placing your back against a wall if necessary to avoid slumping. Place your feet together near your groin and open your legs toward the floor with the knees bent. Place your elbows on the insides of your thighs. Then, press against your elbows for five seconds and resist. Relax and repeat five times.
