Stretches for your groin target the adductors. This is a group of five muscles that extend from your pelvis to your thigh bone, or further down to your knee. Keeping these muscles flexible and free of tension can help prevent injuries, such as groin strain. Consult your health care professional before doing any new exercises.
Groin Muscles and Injury
Your adductors allow you to bring your legs together – for example, when walking – and to perform sports-specific actions like horse riding and hurdling. The main causes of injury are overstretching one or more of the muscles by changing direction too quickly or contracting the muscles against considerable resistance, as can happen when kicking a ball. This overstretching can lead to a partial or complete tear in a muscle, which results in muscle pain and weakness. The best way to prevent this type of injury is to stretch your groin muscles regularly to keep them supple and always to warm up before every workout.
Seated Groin Stretch
Sit on the floor with your legs bent and the soles of your feet together. Clasp your hands in front of you and place your elbows on the insides of your knees, then use your elbows to gently press your knees down toward the floor. You should feel a stretch in the short adductor muscles, which attach to your thigh bone. Hold the stretch for about 30 seconds then relax. Aim to repeat the exercise five times throughout the day.
Standing Groin Stretch
Stand with your feet wide apart, with both knees and feet pointing straight ahead. Bend one knee and gently lean your hands just above your kneecaps for balance, or place your hands on your hips if you feel stable. Bend as deeply as you can into your supporting leg and keep your other leg straight to feel a stretch down the inner thigh. The wider you position your feet apart, the greater the stretch will be.
Squatting Groin Stretch
Stand with your feet slightly wider than shoulder-with apart and your toes pointing outward at approximately 45 degrees. Slowly squat all the way down until your buttocks are just above your heels and the backs of your thighs are pressed against your calves. Lean your torso forward through your legs, and place your hands on the floor in front of you. With your upper arms resting on the insides of your knees, just below your kneecaps, gently press your legs outward. You will feel a stretch down your inner thighs and into your hips. To get maximum benefit from the stretch, keep your feet flat on the floor at all times. Come out of this position slowly to avoid straining your knees.
