Stretching should be a regular part of your fitness routine. Including a few stretches for your groin and thigh muscles in your stretching workout can increase flexibility to this area and prevent injury. It can also help lessen pain in your lower back and knees. Warm up thoroughly prior to any stretching. When stretching, do not bounce; instead, hold each stretch for 30 to 60 seconds. Repeat stretches two to three times each.
Standing Groin Stretch
A standing groin stretch will stretch all of the groin muscles that run from the inside of your knee to your pubic bone. Start in a standing position with your feet wider than shoulder-width apart. Your toes should point straight ahead, and your hands should be on your hips. Bend your right leg, shifting your body weight over to the right side. Keeping your left leg straight and allowing the toe to lift off the ground and point to the ceiling, lean to the right feeling the stretch along the inside of your left thigh. Repeat to the other side.
Straddle Stretch
Another way to stretch the muscles of your inner thigh is in a straddle stretch. Have a seat on the floor and stretch your legs out to the sides in a straddle position. Keeping your knees pointing straight up, scoot your hips forward increasing the width of your straddle as far as you can. With your hands on the floor behind your hips and your shoulders relaxed and chest lifted high, hold this position. Next move your hands in front of your thighs and walk them forward, lowering your chest toward the floor. Keep your knees pointed up toward the ceiling and your legs completely straight.
Seated Hamstring Stretch
Stretch the hamstring muscles that are located in the back of your thigh by focusing on one leg at a time in a seated position. Sit with your right leg stretched straight out in front of you, and your left leg bent with your foot on the inside of your right leg and your knee pointing out to your side. The knee of your right leg should point straight up. Lean forward, reaching your nose for your knee. You can reach for your ankle or foot, but it is not important for you to grab it. Keep your right leg straight for this exercise. Repeat on the left side.
Standing Quadricep Stretch
Round out this stretching routine by stretching the muscles in the front of your thigh, your quadricep muscles. Stand near a wall or chair for support. With your weight in your left foot and your left hand on the wall or chair, lift your right foot off the floor. Grab the top of your right foot and pull it into your rear. Keep your right knee pointing straight down to the floor and your left leg completely straight. Make sure to repeat the stretch on your left leg as well.
