Exercises > Flexibility (Muscles) > Groin Stretches
(Main muscles involved: Adductor Longus, Adductor Brevis, Adductor Magnus, Pectineus, Gracilis)
The following groin stretches are designed to improve the flexibility of the groin muscles (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them.
To begin with, the groin stretches should be held for 15 seconds and repeated 4 times at a mild to moderate stretch pain free. Generally, you should choose one or two exercises that are comfortable for you and perform them 3 times daily. As your flexibility improves, the exercises can be progressed by increasing the frequency, duration and intensity of the stretches provided they are pain free.
Figure 1 – The Groin Muscles (Adductors)
Groin Stretch Standing
Begin standing tall with your back straight, place your feet approximately twice shoulder width apart. Gently lunge to your right side, keeping your left knee straight, until you feel a stretch in the groin (figure 2). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free on each side.
Figure 2 – Groin Stretch (left leg)
Find a Physio to assist with Groin Stretches
Find a physiotherapist who can assist with groin stretches and rehabilitation.
Physiotherapy Products to Assist with Groin Stretches
- Massage Balls (For Self Massage)
- Foam Rollers (For Self Massage and Pilates Exercises)
- Exercise Mats
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