If it is painful then stop. Gently press down with the elbows onto the knees to increase the stretch. Yoga stretching and light exercises can help reduce pain and improve flexibility. Hold this stretch for 15-20 seconds and repeat 3-5 times. Lean with your right leg, keeping your left leg straight and still. Scroll down! Seated short groin stretch: While seated on the floor, bend the knees, and bring the soles of the feet together in front of you. The adductor muscle group, more commonly referred to as the groin, is a set of 5 muscles that brings your leg in towards the center of your body. Standing groin Stretch 2 – Stand with your feet … Hold your stretch of choice for at least 30 seconds, and don’t forget to breathe. These depend on whether you want to use stretches to warm up the muscles before exercise, to increase flexibility or to cool down the muscles, or to help heal an injury. If you have pain while doing these exercises, you should not do them. Hip adductor stretch: Lie on your back. Do this along with 1 to 2 other groin stretches. Vigorous workout or an injury to the groin muscles causes pain and stiffness. Make sure to check with your doctor first if you’ve been injured to ensure that it’s safe for you to stretch. 7 Early-morning Stretches to Build a Better Body. ... subscribe on YouTube! Gently spread your knees apart, stretching the muscles on the inside of your thighs. Yoga stretching and light exercises can help reduce pain and improve flexibility. With a straight back, use your elbows to gently push your knees toward the floor until you feel a light stretch in the inner thigh, and hold the position. When stretching your groin muscles, there are a variety of types of stretches you can do. Stretches. With most of the adductors, one end of the muscle is attached to the pubic bone; the other attaches on or near the thigh, or femur, bone. To stretch the groin muscles, try standing side lunges, a sitting straddle stretch or the butterfly stretch. Running Tips You Should Know: Dynamic and Static Groin Stretches Medically reviewed by Gregory Minnis, DPT If you're a runner, stretches are important for your flexibility, especially in your groin. This article lists 15 best groin exercises and stretches to strengthen the groin muscles, reduce pain, and improve range of motion. You can begin stretching your groin muscles right away. Before You Start… Remember The inner thigh and groin areas are supported by muscles like the adductors, pectineus, iliopsoas, sartorius, etc.

Stretching your groin muscles will give you more flexibility in your groin. Stretch gently and avoid any pain. Standing groin Stretch 1 – Stand with your feet apart and facing in the same direction. Do this stretch every other day so you don’t strain your groin muscles. Lean away from your affected side so that you feel a stretch down into your groin. ... then gently press down on your thighs with your elbows until you feel your groin area being stretched out. Hold this stretch for 30 seconds, and repeat it 3 times. This will stretch your left groin area. All stretches must be performed pain-free and do not push too hard. You should feel a gentle stretching in the inner thigh. Bend your knees and put your feet flat on the floor. According to the website What to Expect, yoga stretches and deep breathing can be very helpful during pregnancy to help you relax and de-stress. Groin stretches performed with bent knees will target the short groin muscles. This article lists 15 best groin exercises and stretches to strengthen the groin muscles, reduce pain, and improve range of motion. Active Groin Stretches Stretching the inner thighs and groin by holding the stretch reduces nerve stimulation to the region that can contribute to tightness and sensitivity. Doing stretches may help to loosen tight muscles in your groin, which could be intensifying or causing your pain.

Before You Start… Remember Scroll down! During the rehabilitation stage of treatment for a groin pull -- once you are able to reduce initial pain and swelling from the injury -- you may benefit from stretches that target the adductor muscles and hip flexors. Some stretches … You can also stretch the area by moving your hip joints toward and away from the center of your body repeatedly. Stretch your groin muscles to relax them.