Your groin refers to the area between your legs and the region of the pelvic floor that supports your organs. It works with your abdominal muscles and hips to stabilize your pelvis and spine. This prevents them from excessively moving when you run, lift or climb stairs. Thus, your workout routine should incorporate both body parts to improve mobility, stability and strength, according to the National Academy of Sports Medicine.
Standing Hip Flexor Stretch
Your hip flexors extend from the anterior part of your lumbar spine into your upper thighs beneath your abdominal muscles. Since your groin and abs are connected to the hip flexors by connective tissues, or fasciae, stretching your hip flexors will decrease stiffness and tightness in your groin. Perform this exercise if you sit too for long periods at work or school.
Stand with your right foot in front of you and raise your left arm above your head. Shift your weight to your front foot and tighten your left buttock. Hold the stretch for five to six deep breaths. Tilt your torso to your right to open up the left side of your ribs and abs without moving your legs. Hold this stretch for another five to six breaths. Repeat the stretch on the opposite side.
Supine Frog Stretch
This exercise stretches your groin and inner thighs as you perform abdominal breathing. Lie on your back on the ground and put the soles of your feet together. Bring your heels to your groin as close as you can while relaxing your knees. Hold the stretch for five to six deep breaths. Allow your lower back to naturally extend as you stretch.
Squats
Squats improve stabilization strength in your groin and abdominals while strengthening your buttocks and legs. To do an overhead squat, stand with your legs about shoulder-width apart, and raise your arms over your head. Inhale and squat down as low as you can while keeping your arms over your head and your torso upright. Keep your heels on the ground and your knees and feet pointing forward. Exhale and stand straight up. Perform three sets of eight to 10 squats. You can also do squats with a barbell held with both hands in front of your chest or your arms extended in front of your body.
Ball Bridge
This exercise stabilizes your pelvis, groin and abdominal muscles as you balance on a stability ball. Lie on the ground on your back with your arms out to your sides. Put your calves and heels on top of the ball. Exhale and lift your buttocks off the ground as high as you can without moving the ball or your spine. Hold the position for two deep breaths, and lower your buttocks to the ground. Perform three sets of eight to 10 reps.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Pain-Free Program"; Anthony Carey; 2005
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