Tightness in your groin often is caused by inactivity, such as from sitting too much. The connective tissues and muscles around your hip joints become stiff and lack neural stimulation to move properly, resulting in poor movement patterns that cause pain and increase your risk of injury, explains physical therapist Gray Cook, author of "Movement." Stretching is one way to alleviate groin tightness, which moves your hip joints in various directions repetitively.
Supine Active Frog Stretch
This exercise allows your hip joints to move and stretch without compensating your spine. It also places less stress upon your spine and hip in the supine position. Lie on the ground on your back with your arms out to your sides and your feet together on the ground with your legs bent. As you lower your knees down to the ground, you may feel your lower back arch. Let it arch and press the soles of your feet together, bringing your heels closer to your groin. Hold the stretch for three deep breaths and bring your legs back to the starting position. Perform two sets of eight to 10 reps.
Active Hip Extension
Hip extension exercises stretch your hip flexors and thighs, which tend to get tight from too much sitting. They also strengthen your buttocks since these muscles are the prime movers to extend the hip joint and stabilize your abdominal and spine to keep your torso upright. By extending your hip and leg together in a standing position repetitively, you improve tissue elasticity of your lower body and develop some cardiovascular endurance as you move, says physical therapist Chris Frederick, co-author of "Stretch to Win." To do this exercise, stand with your feet slightly apart and step back with your left foot. Tighten your left buttock and lean your torso forward slightly. Swing your arms toward your right for balance and hold this stretch for two seconds. Then step forward with your left foot and step back with your right foot. Perform two to three sets of 16 to 20 reps.
Supine Hip and Leg Rotation
This exercise also moves your hip joints in different directions without using your spine to compensate the movement. By working each leg individually, you can determine if one side of your body is more mobile than the other side. Lie on the ground on your back with your arms to your sides. Raise your right leg up as high as you can; it should be perpendicular to the ground. Lower the leg to your right as low as you can without moving your left leg. Then bring it across your body toward your left side. You may rotate your pelvis and lower spine slightly as you reach. Bring the left perpendicular to the ground and lower it to the ground. Perform two sets of four to five reps per leg.
Deep Squat
The deep squat works on hip and ankle mobility while stabilizing your torso to keep it upright when you squat. Physical therapist Gray Cook, author of "Movement," recommends this exercise to alleviate joint stiffness and strengthen your posture. It is also essential to many activities in daily life, such as lifting a heavy object off the ground or as a rest position. To do the deep squat, stand with your feet about shoulder-width apart and raise your arms over your head. Bend your torso forward to touch the ground with your fingers or hands. Exhale and squat down without losing contact with the ground with your fingers. When you hold this position, keep your chest up and your elbows and knees pressed against each other. You should shift your weight slightly toward your heels to maintain your balance. Hold this squat position for three to five deep breaths. Raise your arms over your head, exhale and stand up straight without losing your body alignment. Perform two sets of five to six reps.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Movement"; Gray Cook; 2010
- "Pain-Free Program"; Anthony Carey; 2005
Member Comments