The groin muscles, known as the adductors, are five muscles on the inner thigh responsible for pulling the legs toward the body’s center line. These muscles play a significant role in stabilizing the pelvis, hips, and knees during movements like walking, running, and balancing. Tight adductors decrease mobility and increase the likelihood of injuries, such as painful groin strains. Regular, safe stretching enhances hip mobility and reduces overall muscle tension.
Before You Stretch
Preparing the muscle tissue before static stretching is an important step to help prevent injury. A light warm-up increases blood flow, raising muscle temperature and improving elasticity. Five to ten minutes of low-impact activity, such as a brisk walk or light cycling, is generally sufficient to ready the muscles.
Always stretch only to the point of feeling mild tension, never sharp or intense pain. The sensation should feel like a deep pull, not a sudden, tearing discomfort. Avoid bouncing or jerky movements, as these ballistic motions can activate a protective reflex, causing the muscle to contract and potentially leading to a strain.
Step-by-Step Groin Stretches
Seated Butterfly Stretch
Begin by sitting on the floor with your back straight, bringing the soles of your feet together. Hold your feet or ankles, allowing your knees to fall outward toward the floor. To deepen the stretch, gently pull your heels closer to your body, stopping when you feel comfortable tension in your inner thighs. Maintain an upright posture and hold this position for 20 to 30 seconds.
Standing Adductor Stretch
Stand with your feet wider than shoulder-width apart, ensuring your toes point straight ahead. Shift your weight to one side, bending that knee while keeping the opposite leg straight. As you bend, push your hips backward slightly until you feel the stretch along the inner thigh of the straight leg. Ensure your bent knee does not travel past your toes, and your torso remains upright. Hold the stretch for 20 to 30 seconds, then repeat on the other side.
Supine Groin Stretch
Start by lying on your back with your knees bent and the soles of your feet flat on the floor. Bring the soles of your feet together, similar to the butterfly position, and gently allow your knees to drop open to the sides. Gravity will naturally initiate the stretch in the inner thighs. To modify the intensity, move your feet closer to or further away from your body. Maintain a relaxed posture, keep your lower back flat against the floor, and hold this gentle stretch for a minimum of 30 seconds.
Maintaining Proper Stretching Form
Effective stretching relies on controlled breathing to help muscles relax and lengthen. Throughout each stretch, breathe slowly and deeply, often exhaling as you move into the position to release muscle tension. Holding your breath increases internal pressure and causes muscles to tense, which works against the goal of increasing flexibility.
Attention to pelvic alignment is important to target the adductors efficiently and protect the lower back. In seated or standing stretches, maintain a neutral spine, avoiding excessive rounding or slouching forward. Engaging the abdominal muscles slightly helps stabilize the pelvis, ensuring the stretch focuses on the inner thigh.
Distinguish between muscle tightness and joint pain. A warm, dull, pulling sensation indicates productive muscle lengthening. If you feel any sharp, sudden, or localized pain, especially around a joint or tendon attachment, immediately ease out of the position.