The groin region consists of the muscles and tissues of your pelvic floor, parts of the adductor complex---or inner thighs---and lower abdominals. This region is connected to the hip joints, sacroiliac joint---where the sacrum connects to the pelvis---and other immovable joints in the pelvis. Stretching and strengthening the groin region can help you improve some hip mobility and your posture. It also maintains continence by strengthening the pelvic floor region.
Floor Bridge
This exercise strengthens your pelvic floor and buttocks while maintaining stability in your pelvis, inner thighs, and outer thighs. Lie on the ground on your back with your feet on the ground about hip-width distance apart. Put your hands by your sides. Push your buttocks up as high as you can while keeping your legs and feet in the same alignment. Hold this position for two deep breaths, and lower your buttocks to the ground. Perform two sets of 10 to 12 reps. You can also do this exercise with one leg extended in the air.
Overhead Squats
Overhead squats work on strength and stability in your lower body while stabilizing your upper body to maintain your posture and balance. Stand with your legs about shoulder-width distance apart, and raise your arms over your head. Inhale and squat down as low as you can, keeping your torso upright and your feet and knees pointing forward. Do not round your spine or let your arms fall forward. Exhale and stand straight up. Perform three sets of 8 to 10 reps.
Active Frog Stretch
This dynamic stretch externally and internally rotates your hip joints without having your spine compensate for the movement. Lie on the ground on your back with your feet together on the ground and with your knees bent. Put your arms out to your sides, and press your knees together. Exhale and lower your knees out to your sides while pressing the soles of your feet together. Bring your heels as close to your groin as possible, stretching your inner thighs. Hold this stretch for two deep breaths, and raise your knees up to the starting position. Perform two to three sets of 10 reps.
Supine Hip and Leg Mobility
This exercise moves one hip joint in various directions while the opposite hip joint stabilizes. Lie on your back on the ground with your arms out to your sides and your feet together. Raise your left legs up until it is perpendicular to the ground. Hold this position for one deep breath. Lower the left leg out to your left as low to the ground as you can while keeping your right leg still. Hold the stretch for two deep breaths. Raise the leg up and bring it across your body as far as you can without lifting your lower back too much off the ground. Hold this position for two deep breaths, raise the leg straight up, and lower it back to the ground. Perform two sets of five to six reps per leg.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Pain-Free Program"; Anthony Carey; 2005
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