The side-lunge stretch targets the groin muscles that lie within your inner thigh, crossing the inside of your hip joint. These include the adductor brevis, adductor longus, adductor magnus and gracilis muscles, which enable you to move your legs sideways toward the center of your body. Consult a personal trainer to learn how to perform the stretch correctly.
Benefits
Stretching your groin regularly increases the flexibility of the involved muscles, allowing you to freely spread your legs apart, which is called hip abduction. Increasing your flexibility may also help prevent groin-pull injuries, which can occur when you make powerful and quick lateral, or sideways, movements -- often while you're playing a sport or exercising vigorously.
Static Side-lunge Stretch
Start in an upright, standing position to perform the static variation of the side-lunge stretch. Turn your feet outward about 45 degrees, then step to the left about 2 feet with your left foot, moving it away from your right foot, which should remain flat on the floor. Squat on your left leg, keeping your right leg straight, and place your left forearm on your thigh. Stop when you feel a gentle stretch through your right inner thigh, then hold for 10 to 30 seconds. Repeat the stretch on the opposite side, stepping sideways with your right foot instead of your left.
Dynamic Side-lunge Stretch
The dynamic variation of the side-lunge stretch is similar to the static version, but you start with your feet spread much wider than your shoulders instead of shoulder-width apart. Squat and lean forward, placing your forearms on your thighs; then shift your weight over your left leg and straighten your right leg to stretch the muscles on the inside of your right thigh. Next, immediately switch directions to stretch your left leg. Continue alternating sides for 10 to 30 seconds, progressively increasing the range of motion with each repetition.
The PNF Side-lunge Stretch
The proprioceptive neuromuscular facilitation, or PNF, side-lunge stretch is also similar to the static variation. Stretch your left leg statically, following the instructions described previously, for 10 seconds. Then press your left foot into the floor to initiate an isometric muscle contraction. Hold the contraction for five seconds, then relax and deepen the static stretch, holding for 20 to 30 seconds this time. Repeat the same procedure with your right leg.
Considerations
Perform a warmup exercise -- such as jogging, jumping rope or walking -- for five to 15 minutes to increase your body temperature and heart rate before performing any variation of the side-lunge stretch. Do the dynamic exercise to prepare for more intense activities, such as an athletic event or a resistance workout. Perform the static or PNF variations after completing such an activity. To prevent a muscle-strain injury, avoid forcing the stretch too far.
References
- ExRx.net: Side Lunge Stretch
- "Basic Biomechanics"; Susan J. Hall; 2007
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
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