Stretching Exercises For The Groin
Stretching exercises for the groin can be done whenever pain is felt. Discomfort in the groin area can be prevented by making specific movements both before and after physical activity.
One of the reasons stretching is important is that the groin muscles are one of the most injury-prone regions of the body. It is a very vulnerable area. Stretching before training and after exercising is vital to reducing risk.
What muscles are part of the groin?
To clarify terms it is important to define which muscles we are referring to when we talk about the groin. This is the area where the legs connect to the pelvis.
Thus, the muscles that make up the groin include the adductors (adductor magnus, adductor brevis, and adductor medius on the inner thigh), the gracilis or rectus medialis muscle (which runs from the lower ramus of the pubis, and the ramus of the ischium to the tibia) and the pectineus (which extends from the ileopubal branch to the femur).
When stretching it is also wise to consider the hip flexors (front of the thigh) and even the hip extensors (back of the thigh, hamstrings, and glutes).
Ways to stretch the groin area
Stretching your groin muscles helps to relax your flexors and hips when they are tight. This can happen from exercise and physical activity, but also from sitting for too long.
In fact, both excess and lack of activity affect the inside of the leg, which often results in a shortening of muscle fibers.
Groin stretches should have 2 goals aimed at avoiding or counteracting shortening. On the one hand, seek to improve mobility; on the other, increase flexibility.
This can be achieved with two types of stretches: static and dynamic. Although in the case of the groin the first ones can be done without warming up, it is much more interesting to start with dynamics performed slowly, especially if there is a lot of tension or pain.
Dynamic stretching exercises for the groin
Dynamic stretching exercises promote blood flow and thereby increase body temperature, causing the connective tissue to be nourished.
In addition, they are very useful to improve hip mobility. Some of the most interesting dynamic stretching exercises for the groin are the following:
- Standing Hip Circles: Standing, with or without a grip, raise one knee to hip level. I draw a circle bringing the knee outwards and returning to the point of origin. Do it several times and then change the direction of the circle.
- Cross lateral movement: standing, move laterally with one foot in front and the other behind, crossing alternately in front and behind, separating the legs well. Do it several times changing direction.
- Cossack squat: separates the feet well more than the width of the hips. With the feet facing out, bend one knee, bringing all the weight to that side, carefully, keeping the other leg straight, on the heel and with the toes up. Lower your hips as far as you can, making sure that the bent knee does not go beyond the toes. Shift the weight to the other side. If you lose stability, use a chair or something similar to support you. After several repetitions you can hold the static posture for 10-20 seconds.
- Lunge stretch: this exercise is the same as the previous one, but it is done with the feet in contact with the ground, without raising the toes.
Static stretching exercises for the groin
Static stretching exercises for the groin help improve hip opening and increase flexibility and range of motion.
Some of the most interesting static stretching exercises for the groin are as follows:
- Butterfly: Sit on the ground with the soles of your feet together. Bring your chest toward your feet, pressing your elbows into your inner thighs.
- Garland: spread your legs, bend your knees, and lower your hips as far as you can. Rest your hands on the floor and, with your elbows, press on the inner thighs to spread the knees as far as possible.
- Frog: in quadruped, gradually separate the knees, letting the hips go down. It’s an intense stretch, so it’s interesting to do it slowly.
- Sitting angle: Sit down and spread your legs as far as possible. Support your hands with your back straight and bend your trunk forward, as far as you can. You may be able to support your forearms.
- Knee-Supported Lunge: Standing, take a big step forward and place your back knee on the ground. Rest your hands on the ground, outside your feet. The knee should not exceed the ankle. If this happens, modify your posture and lengthen your stride further.
Don’t forget the groin stretch
Stretching the groin area should not be lost sight of during warm-up or after physical activity. It may not be the most powerful muscle group, but it is a very sensitive area that is affected by the work of all the other muscles.
Don’t forget that keeping the groin area flexible helps improve overall performance, prevent injury, and increase range of motion.
