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Groin Stretches

Groin Stretches are performed to stretch the inner thigh muscles the hip adductors located on the inner side of hip and thigh in different positions.

Generally people use the inner thigh muscles to a lesser level during routine daily activities. Therefore, these muscles tend to be weaker than other muscles in the thigh and hip areas and can become fatigued faster as a result. Participating in occasional activities such as walking or running on hilly terrain, climbing up and down stair can sometimes lead to muscle twitching sensations, a sign of fatigue, in the inner thigh. If this occurs, it is recommended that the affected muscles be stretched for a couple of minutes to loosen them up.

The activity can then be resumed after stretching in most cases, It is beneficial to perform a series of light stretches before starting any type of exercise, sport, or strenuous activity. This decreases the possibility of injury or discomfort to any muscle group of the body.

The target muscles for this stretch—the adductor brevis, adductor longus, adductor magnus, gracilis, sartorius, and pectineus—are located on the medial (inner) side of the hip and thigh. These muscles are fairly large and are responsible for hip adduction (i.e. bringing the leg toward the midline of the body).

Groin muscles anatomy
Groin muscles anatomy
 
Groin Stretch Supine
Groin Stretch
 

Butterfly groin stretch supine
  • Lie on back with knees bent, soles of feet together.
  • Slowly let your knees drop to floor.
  • Gently rock knees up and down, stretching inner thighs.
  • Keep movements very small, about one inch or less.
  • Hold end position for 10 -15 seconds
  • Repeat for 5-6 times

 
Butterfly stretch in sitting with flexion
Butterfly groin stretch in sitting with flexion
 

Butterfly groin stretch in sitting with flexion

  • Grasp feet with hands and bend from hips.
  • Gently pull forward, elbows pushing outward.
  • Hold the stretch for 5-7 seconds.
  • Repeat 8-10 times

 
Adductors stretch in sitting with partner
Adductors stretch in sitting with partner
 

Adductors stretch in sitting with partner

  • Sit with legs apart.
  • Have partner place feet inside legs at ankle.
  • Have partner gently pull trunk forward and push legs apart.
  • Hold the stretch for 5-7 seconds.
  • Repeat 8-10 times

 
Adductors stretch in sitting
Adductors stretch in sitting
 

Adductors stretch in sitting

  • Sit with legs open in a wide V, toes pointing up.
  • Grasp big toes.
  • Keep back straight.
  • Hold the stretch for 5-7 seconds.
  • Repeat 8-10 times

 
Adductors stretch in Side Lunge
Adductors stretch in Side Lunge
 

Adductors stretch in Side Lunge

  • Shift weight to one leg in a side lunge, keeping other leg straight, supporting weight with arms.
  • Drop hips, keeping knee from turning in, and slide other foot further to side.
  • Hold the stretch for 5-7 seconds.
  • Repeat 8-10 times