What are the Different Types of Groin Stretches?

Dan Cavallari
Dan Cavallari
Woman with hand on her hip
Woman with hand on her hip

Groin stretches can help prevent injury during physical activity and even during regular day to day activity. A groin strain or groin tear can be very painful and debilitating, so it is important to do groin stretches before and after physical activity. Common groin stretches can be very easy to do and can be done without any special equipment, though other groin stretches are more advanced and take some preparation. The most common groin stretch is the seated stretch, which can be done at home daily without any special equipment.

To perform a seated groin stretch, one should sit on the ground with the soles of the feet pressing against each other. The knees are then flared out to the sides of the body. Keeping the back and pelvis straight, grasp the feet with the hands and lean slightly forward. For tighter groins, press the elbows against the insides of the knees and gently press outward. Slowly bring the feet inward toward the body as the groin stretches, but be sure not to over-stretch, as this may be counterproductive and cause injury. Hold this position for thirty seconds, then rest.

Another good addition to a series of groin stretches is the standing groin stretch. One should stand with his or her feet a bit wider than shoulder-width apart. The back should remain straight; lean to the right side, reaching down the side of the leg with the right hand. When a slight pulling is felt on the groin, stop in that position and hold there for a few seconds, then rest. Repeat the same process on the left leg, then rest. Do this three to four times for each side, and if possible, extend a bit further down the leg each time.

A slightly more difficult stretch, especially for people with especially tight groins, is the sitting adductor stretch. Sitting on the ground, one should extend the legs in front of the body. Be sure to keep the back straight. Move the legs outward away from each other so the legs form a V-shape in relation to the body. Then, lean slightly forward and reach the hands out forward as well. Do not over-stretch; stop when a pulling and stretching feeling is present in the groin. Hold the position for about ten seconds, then rest. Repeat the process three to four times, trying each time to reach a bit further with the hands.

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      Woman with hand on her hip