Groin stretches or opening up of abductor muscles is a kind of physical exercise which helps to relieve tension off the hip flexors - inner thigh muscles or the adductors, and the muscles of the iliopsoas. Groin is usually referred to a group of six muscles, running from inner pelvis to thigh bone, which pulls the legs together and assists in hip joint movements. Proper functioning of groin is vital for soccer players, swimmers, hockey players and athletes, as it adds to their flexibility and features as a significant part of their fitness regime. Groin stretches helps to ease groin strain. Groin stretches facilitate physical fitness, reduces risk of groin injury, muscular soreness and tension and severity of painful menstruation. They are also beneficial for pregnant women. Here are some of the most common groin stretches to help you attain flexibility and reduce pressure from your inner thigh muscles. Read on to know how to do groin stretches.
How To Do Groin Stretches
- Sit on the ground with your legs stretched out in front of you. Fold your knees and move your feet close to your groin. Sit erect and softly push your knees toward the floor with your elbows. Hold for a count of 10.
- Sit in a lunge with both your legs bent, the left foot resting on the floor and your right knee on the ground. Sit erect in a way that your left leg is vertical to the floor, while you stretch through your right groin. Bend forward to enhance the stretch on your right groin. Hold for a slow count of 10. Repeat on opposite side.
- Go down on your knees on the floor. Raise your left leg and take it out to a position close to 3 o'clock on the clock's face. Check that your left leg is straight and your toes pointing towards the ceiling. With your left leg stretched out try to slump your left knee towards the floor, while angling your torso towards 12 o'clock on the clock's face. Hold for a count of 10. Repeat on the opposite side.
- Kneel down on the floor and lift your left leg and place it in front of you with your foot flat on the floor. Bend forward into a lunge position. Stretch out your right arm over your head. Keep your torso upright. To intensify the stretch, tilt forward through the hips and to the left through the torso. Hold for a count of 10. Repeat on opposite side.
- Kneel on the floor and stretch your legs as wide as they can go whilst still kneeling. Bend forward. Hold for a count of 10. However, if you experience pain during this stretch, refrain from doing it.
- For this exercise you will need a box to add stability. Spread your legs across as far as is comfortable. Keep your toes pointing toward the ceiling and ensure that your legs are aligned to your hips. If your legs are not in line with your hips, there is a risk of knee injury. Keeping this position, try to rotate your pelvis forward, so that your buttock sticks out. Hold for a count of 10.
- Rest on your back and bend your legs. Put your left ankle over your right knee and hold your left thigh with both the hands, drawing it gently towards your chest. You will feel your groin stretch. Count till 10 and return to the original position and relax for a couple of seconds. Repeat on opposite side.
- Stand erect and stretch your legs apart as much as possible. Shift your right toe a little towards the right and bend the knee. Hold the right thigh with both your hands to support your body. Maintain this posture for about 15 seconds. Come back to the previous standing position, relax for 2-3 seconds, and then perform this groin stretch exercise with the left leg.