Exercises and stretches to increase blood flow to the groin target the hip adductor muscles. The hip adductors are a group of six muscles that form the muscular structures of your inner thigh. Bent knee stretches and exercises target the shorter adductor muscles, while straight-legged stretches and exercises target the longer adductors. Perform stretches only after warming up your groin muscles with an exercise for at least five to 10 minutes.
Standing
Standing hip adduction exercises and adductor stretches increase blood flow to the groin. Standing stretches that increase groin circulation involve standing on one foot as you raise the other as far out to the side as possible. You can also rest your raised leg onto an elevated surface at your side, and use the surface to push up on your leg. The starting position for standing hip adduction exercises involves standing on one foot with your other extended leg out to the side. The exercise movement requires moving your thigh back down toward the center of your body. You can attach an ankle cuff to a low-cable pulley machine and pull the weight stack to add resistance to the movement.
Sitting
Sitting exercises that increase blood flow to the groin require specialized exercise machines, but seated groin stretches require no additional equipment. Seated thigh adductor machines spread your legs apart with pads that press against your inner thighs. You perform the exercise movement by squeezing your thighs against the amount of resistance that you select. Basic seated stretches that boost groin circulation involve sitting on the floor and pressing the bottoms of your feet against each other close to your body. You deepen the stretch by pressing your knees toward the floor with your elbows. Gyms may also have devices that stretch your groin by pulling your legs apart in a seated position.
Lying
Work both sides of your groin by lying face up in between two low-cable pulleys with a cuff attachment on each ankle. Pull your legs together against the resistance, and point them straight up for each repetition. Alternatively, load weights on one side of a barbell, then lie on your side with the top leg extended behind you. Lift the weighted end of the bar straight up with the inner side of the bottom foot. Lying groin stretches involve lying face up and spreading your legs apart. You can lower your knees toward the floor while pressing the bottoms of your feet against each other, or let gravity pull your legs apart while resting the back of your legs up against a wall.
Keeling
Kneeling positions only accommodate stretches that increase blood flow to the groin. You can stretch both sides of your groin simultaneously by getting down on both knees with your feet pointing out to each side. Bend forward at the hips, and rest your elbows and forearms on the floor. Gently press your hips down to stretch your groin by spreading your knees apart on the floor. Alternatively, get down on just one knee, and point the opposite foot out to the side to stretch each side of your groin separately. Shift your body weight toward the supporting foot, and lean into the stretch.
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