Your inner thighs are made up of the adductor complex and connective tissues that attach your adductors to your hip flexors, quadriceps, buttocks and hamstrings. You should incorporate other muscle groups to stretch your inner thighs, promoting better tissue and joint mobility, suggests the National Academy of Sports Medicine. Stretching your adductors can prevent medial knee pain and improve hip external rotation.
Supine Frog Stretch
This stretch decreases neural stimulation to your inner thighs while activating muscles in your buttocks. Lie on your back on the ground with your soles of your feet together and your arms out to your sides. Bring your heels close to your groin and relax your knees. Hold this stretch for five to six deep breaths. Your lower back should extend naturally as you stretch. Perform this stretch two to three times.
Seated Split Stretch
This exercise stretches your inner thighs while keeping your torso in an upright position. Sit with your legs spread out to your sides with your calves and heels on the ground. Put your hands on the ground by your buttocks and press your arms against the ground. Flex your feet toward your body and hold this stretch for three deep breaths. With each exhale, slide your hip forward to increase the stretch. Perform this exercise three to four sets of three deep breaths. Do not shrug your shoulders or round your spine.
Self-myofascial Release
This self-massage technique breaks apart muscle and tissue adhesions that cause stiff joints, sensitivity and pain. By using a foam roller or a massage stick, you can gently roll and massage the area until the pain subsides. To perform self-myofascial release with a foam roller, put the foam roller on the ground and put your right inner knee on top of it. Lie on your stomach and hip with your forearms and elbows propped on the ground for support. Roll from your knee to as close to your groin as possible. When you find a tender spot, place a little more pressure and gently rub the tenderness back and forth under the pain subsides. Breathe deeply as you massage to avoid the muscles from tightening.
Expert Insight
Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends that you perform a stretching exercise after you perform SMR. Once the adhesions are reduced or removed, the stretching exercise further promotes relaxation in the inner thighs to reduce the stiffness from returning for a long time.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
