Groin Stretches

| July 24, 2013 | Reply

Tissues and muscles of inner thighs and groin have the tendency to stiffen due to age, poor posture and lack of exercise, resulting in weakness, discomfort in hips, knees and/or the lower back region, as well as in increased susceptibility to injury. Therefore, performing stretches for the groin area can contribute to a better hip mobility and alleviation from the pain sensed in many body parts.

Groin area muscles

Groin area muscles

The Area

The groin area consists of two “lines” at the junction of the torso with the thighs, from both sides of the pubic area; the muscles which are involved and allow the leg movements with regard to the midsection include the gracilis, the adductor magnus, the adductor longus and the adductor brevis; when pain and swelling take place in there, it’s time to consider having some groin stretches.

Groin Stretching Exercises

As you may expect, there are various different exercises to choose in order to productively stretch your groin muscles (click here to learn how stretching generally works) – although the list is naturally more limited when compared to more complex body areas and tissues, like the back. Anyway, let’s have a look at some of them – before trying any of them you should definitely have a look at our stretching guide:

  • The seated groin stretch is a typical example; to perform it,  you assume a position on the floor with your legs bent and your soles, again, touching one another; place your hands into the void that your bent legs form, with your elbows touching the inside part of your knees, and use your elbows to apply pressure to your knees so as to push them toward the ground; the moment you sense a stretch in your adductor muscles, hold it (a really effective passive/static stretch – photo 1). You can also actively apply pressure to your adductors without using your elbows (an active version of the stretch described above).
  • There are also examples of standing groin stretches; (a passive/static stretch) so, stand with your feet relatively wide and with your knees facing ahead; now, flex your right knee while keeping the left leg straight so as to maximize the stretch; once you feel that stretch into your inner thigh, stop and hold it (photo 2); repeat with the other leg; also, if you already feel comfortable enough, try a wider position of your feet for the next pair of stretches.
  • Finally, you can try the squatting adductor stretch (photo 3); as the tag indicates, to perform it, you squat to the ground having your arms between the legs and pushing your knees back and outwards, either actively or by using the force of your elbows (passively).

Hold each of those stretches for at least 10 seconds, ideally for about 20 seconds. Master 5-10 repetitions for each area, and don’t forget to stretch the other leg, when needed. Notice that you can apply dynamic, active isolatedPNF or isometric variations of the aforementioned stretches in order to grab the special benefits of the different types of stretching!


Implementing groin stretches exercises in your life can deliver a bunch of rewards:

  • Diminished tension and stiffness
  • Increased tissue elasticity and subsequent wider range of motion in the hip joints
  • Improved blood circulation in the area
  • Reinforced muscles and joints, which pose obstacles to potential injuries, especially for people who like intense sporting activities
  • Strengthened inner thighs and pelvic floor, which can alleviate from groin pain and soreness in the knees and the back area

What To Consider

While carrying out the aforementioned exercises, as well as many others for this body area, be attentive of the following:

  • Push until you feel a tender stretch, not until you begin to suffer; in that case, you are performing the stretch wrongly!
  • Warm up your muscles before beginning to carry out your stretching routine
  • Do not hold your breath when hanging on to a stretch
  • Avoid sudden movements that can cause injury

Irrespective of the above guidelines, it is always recommended to seek for professional advice before integrating a groin stretching technique in your life so as to learn to do it right without jeopardizing your muscles and joints’ integrity; later, as you progressively get familiar with the technique, you can continue the stretches on your own. Especially when performing those exercises as a part or rehabilitation of a groin strain, it is absolutely vital to turn to a trusted medical professional and not try anything on your own!

Photos & Videos

Watch the photos & video below for a better understanding of stretching groin muscles:

seated groin stretch

Photo 1 – Seated groin stretch

squatting adductor stretch

Photo 2 -Standing groin stretch

Squatting Adductor Stretch

Photo 3 – Squatting Adductor Stretch

Our Opinion

Keeping your groin muscles and joints flexible and free of tension can be either a great remedy for groin pulls and strain or an excellent precautionary measure for avoiding an injury or just a way to increase your suppleness and enjoy a painless body. Whatever your target is, consult a health care professional and try out groin stretches! And never forget our detailed guide on Stretching!



Category: Stretching specific Body Areas

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