Prolonged sitting in a wheelchair can cause shortening of the muscles and ligaments in your inner thighs and iliopsoas. The hip joint can develop a flexed contracture in which the hip joint becomes inflexible and stiff. Groin stretches are essential in maintaining flexibility, range of motion and mobility in your hip joint and hip flexor muscles. Consult with your physician before starting a fitness program.
Bilateral Hip Adductor Stretch
An adductor stretch can help prevent shortening of your adductor or groin muscles. It also relieves stiffness and tightness in your inner thigh and iliopsoas muscles. Begin by sitting upright with your back against a wall. Bend both legs and use your hands to bring your feet together. Place one hand over each knee, press down and lower your knees to the floor. Hold this position for five seconds and relax. Perform one set of 10 repetitions, twice daily.
Unilateral Hip Adductor Stretch
This stretch targets your hip flexor and groin muscles, and promotes flexibility and range of motion in your hip joint. Begin by lying backward on a flat surface with both legs extended. Bend your right knee and bring your foot toward your left leg. Place your right hand over your right knee, press down and lower your right knee toward the floor. Hold this position for five seconds to stretch your inner thighs and groin muscles. Repeat this exercise on your opposite leg, and perform one set of 10 repetitions, once daily.
Sit and Reach
This stretch targets your adductor or groin muscles, and promotes flexibility and range of motion in your hip joint. Begin by sitting upright with your back against a wall, and your legs extend forward. Use both hands to spread your legs apart to shoulder width or greater. Ensuring that your torso remains straight, bend at your hip joint and reach across to your left leg with both hands extended. Grab the bottom of your left foot with both hands, and hold this position for five seconds. Repeat this exercise on your opposite leg, and perform one set of 10 repetitions, once daily.
Seated Groin Stretch
Begin by sitting upright on the end of your wheelchair or a bench with your feet flat on the floor. Spread your legs as far apart as possible, and bend your knees to a 90 degree angle. Point your feet in the same direction as your knees, and place your upper forearms on the inside of your lower thighs, close to your knees. Lean forward and push your thighs apart. Hold this position for five seconds to stretch your adductor and hip flexor muscles. Perform one set of 10 repetitions, once daily.
