Several factors can cause groin pain like tight, weak groin muscles (adductors) or groin pulls or strains. The simplest way of managing groin problems is a well-rounded exercise routine that covers various areas of the body or past injuries.
Although it is important that you consult with a professional sports physiotherapist or trainer to plan the ideal routine for your injury, there are certain steps of groin stretches that you may use to help yourself treat groin tightness.
Take a look at the article below to know the step-by-by guide on groin stretches!
Groin Strain Stretches
1. Standing Groin Stretches Exercise
How to perform this groin stretch:
- Stand far apart, on your legs.
- Weight moves to the left.
- Bend your left knee, so it's over your left foot. You'll experience the pull in the right groin.
- Keep your feet face-up on the ground.
- Keep for between 20 and 30 seconds.
- Replicate the stretched penis
- On the other side, replicate the stretch on each side three times.
2. Seated Groin Stretches
Such basic groin stretches also called the extension of the butterfly, extend the groin to the inner thigh. Here's how to do proper groin stretches.
- Get into a sitting position.
- Bend your knees and gather the sole of your feet.
- Keep your hands on your feet and place your elbows on your thighs.
- Let the knees fall to the ground while holding the back upright (no slouching). You will apply soft pressure on the inner thigh by softly putting the elbows on the knees. You should feel gentle pulling and discomfort in the groin. Do not bounce and do not use great force to press down.
- Keep the 20 to 30-second stretch. Release three times, and repeat.
- Move the foot back towards the thighs to maximize the stretch.
By bending forward at the waist, you can get a fuller stretch of the hips and back as you get more versatile. Exhale and lean over, keep the back flat, and let the shoulders sink as low as possible to the surface.
Groin Muscle Stretches
1. Squatting Groin Stretch
- The groin stretch is even more complex and intensifies the movement by extending all sides at once.
- Stand with your feet wide apart, toes pointing outwards.
- Squat slowly until the knees are slightly above the hips and curve to 90 degrees.
- Put the hands-on top of your inner thighs and move your hips slowly outwards. In both legs, you can feel groin pushing out muscles.
- Hang on for 20 to 30 seconds, relax three times, and repeat.
2. Hip Opener and Groin Stretches
This routine works the hips, groin, and lower back muscles.
- Continue in a forward lunge position and drop your left knee to the ground.
- Put your right elbow on the inside of your right knee.
- Softly press your right elbow into your right knee and gently move your torso to the left.
- Touch your left arm until you feel a soft stretch between your lower back and right groin.
- Keep the stretch on the other leg for about 20 to 30 seconds, release it, and repeat it.
The groin stretches can be adjusted based on their own anatomy, flexibility, and limitations. When you are suffering from a knee injury, be careful to hold your forward knee above or below your ankle and not above your ankle.
Groin Pull Stretches
You can continue straightening out the groin muscles immediately. Stretch gently and avoid any pain. When you're feeling trouble when doing these workouts, you shouldn't.
- Hip adductor stretches: Lie on your back. Place your feet down on the floor and bend your knees. Stretch your legs slightly apart, drawing out the muscles between your thighs. Hold for 15 to 30 seconds on the stretch. Run three times.
- Hamstring stretch on wall: Lie on your back with your buttocks close to a doorway. Stretch out your uninjured leg right through the doorway to the floor in front of you. Raise your injured leg and put it on the wall next to the door frame. Maintain as straight a leg as possible. You will be feeling a pain in the back of your thigh. Hold for 15 to 30 seconds on this position. Complete two times.