Hip adductors contract to move your leg in toward your other leg. This area, the groin, is suspectible to muscle pulls if you do not maintain the flexibility of your inner thighs. Use daily stretching exercises to increase your hip adductor flexibility and reduce your chance of a groin injury. Hip flexibility practice also increases circulation to your adductor muscles. This increase in circulation improves oxygen and nutrient flow to keep your muscles healthy.
Standing
Step 1
Stand with your feet positioned wider than your shoulders. Straighten both knees.
Step 2
Bend your right knee to point out to the side. Shift your right hip out to the right side.
Step 3
Leave your left leg straight and lift your left toes off the floor.
Step 4
Maintain the stretch as you count to 10 or 30. Repeat on your right leg.
Seated
Step 1
Sit with your legs straight out in front of you.
Step 2
Bend your knees and place the soles of your feet together, allowing your knees to drop to the sides.
Step 3
Position your feet as close to your body as you can. Hold on to your right ankle with your right hand and left ankle with your left hand.
Step 4
Relax your thighs and allow your knees to lower toward the floor.
Step 5
Maintain the stretch for one to five minutes.
Tips and Warnings
- The hip stretches will be easier when your body is warm. Walk for five minutes before stretching to warm your legs.
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