The groin muscles are delicate and sensitive. But you can strengthen these muscles with groin exercises. They run from the inner thighs and run up to the pelvic bone. The coordinated movement of these muscles helps in activities like walking, jumping, and side to side movements. Vigorous workout or an injury to the groin muscles causes pain and stiffness. Yoga stretching and light exercises can help reduce pain and improve flexibility. This article lists 15 best groin exercises and stretches to strengthen the groin muscles, reduce pain, and improve range of motion. Scroll down!
Before You Start… Remember
With these points in mind, let’s begin with the exercises.
1. Lying Groin Stretch
Target– Adductor, hip flexors, hamstrings, and glutes.
How To Do Lying Groin Stretch
2. Adductor Squeeze
How To Do Adductor Squeeze
3. Side Lying Groin Stretch
Target – Adductor, glutes, abductors, and hamstrings.
How To Do Lying Groin Stretch
4. Lying Single Leg Adductor Stretch
Target– Adductors, abductors, hip flexors, and glutes.
How To Do Lying Single Leg Adductor Stretch
5. Lying Internal Adduction
How To Do Lying Internal Adduction
6. Seated Groin Stretch
Target – Adductors, hip flexors, glutes, quads, hip flexors, and hamstrings.
How To Do Groin Stretch
7. Seated Forward Fold Stretch
Target – Adductors, hamstrings, calves, and glutes.
How To Do Seated Forward Fold Stretch
8. Seated Hip Abduction
Target – Adductors, abductors, hip flexors, glutes, and hamstrings.
How To Do Seated Hip Abduction
9. Barre Leg Stretch
Target – Adductors, hamstrings, hip flexors, and glutes.
How To Do Barre Leg Stretch
10. Plie Squat
Target – Adductors, glutes, quads, hip flexors, hamstrings, and quads.
How To Do Power Squats
11. Band Abduction
Target – Adductors, hip flexors, glutes, hamstrings, and calves.
How To Do Band Abduction
How To Do Hip Extension With Resistance Band
13. Long Adductor Stretch
Target – Adductors, hamstrings, hip flexors, glutes, quads, and calves.
How To Do Long Adductor Stretch
14. Hip Flexor Stretch
Target – Hip flexors, hamstrings, glutes, quads, calves, and lower back.
How To Do Hip Flexor Stretch
15. Anjaneyasana
How To Do Anjaneyasana
1. Get into a plie squat pose and place your hands on your knees.
2. Turn toward your right, getting into a lunge pose. Place both the hands on your right knee.
3. Slowly place your fingertips on the floor for support and lower your hips. Your left leg will extend back as you do so. Gently place your shin and tarsal joint on the floor.
4. Place your hands on the knee again. Feel the stretch in your groin area. Push your hips down if the stretch is not enough.
6. Hold the pose for 30 seconds. Keep breathing. Do it on the other side as well.
Infographic: How To Avoid Groin Pulls
The exercises mentioned above can help strengthen your groin muscles and prevent injury if performed correctly. But what else can you do to avoid groin strain and manage it at home? Check out the infographic below for all the information you may need.
Illustration: StyleCraze Design Team
While your workout routine may target the abs or your lower body muscles, including the strengthening exercises for groin muscles is important too. These help improve the flexibility and strength of the sensitive groin muscles increasing the range of motion during walking, jumping, running, etc. Light stretches, squeeze, and abduction are all you need to take care of these delicate muscles. Doing these 10 mites every day can help improve muscle strength, stamina, posture, and flexibility, while reducing the chances of any injury.
Frequently Asked Questions
How long should you rest a groin injury?
Depending on the severity of the injury, your doctor will tell you how much rest you require. Talk to your doctor immediately if you sense any pain in your groin area.
How do you stretch out a pulled groin muscle?
If your groin muscle is pulled, take the help of a physiotherapist to help stretch it. Do not attempt to do it yourself without knowing which muscles you should target.
Can you run with a groin injury?
No, you should not run with a groin muscle injury. Take rest and attend physiotherapy sessions before you regain your strength and form.
How to strengthen the groin muscles?
The groin muscles are delicate and sensitive. You can strengthen them by doing yoga stretches and exercises, like seated adduction and abduction and lying and seated groin stretches. But you must consult your doctor and do these under the supervision of a certified physical therapist.
How to get rid of groin pain?
First, you must see a doctor to know why you are experiencing groin pain. If it is an injury, you must get medical treatment. During your recovery, you may do groin muscle strengthening stretches and exercises. You also need to rest to help the injury heal.
How to open the groin for flexibility?
To improve flexibility, opening the groin is very important. You may do barre leg stretches, lunges, extended side lunges, yoga asanas, seated leg stretches, etc. Take the help of a friend to do standing leg extensions.
How long does it take to heal a pulled groin?
It takes 4-6 weeks to heal a pulled groin. You must rest unless your doctor says otherwise. Start doing groin muscles strengthening exercises and stretches only after your doctor gives you permission to start rehabilitation therapy.
Dr. Sudhansu Singh
(BPT)
This content was originally published here.