Groin Stretches

GROIN STRETCHINGS

Adductor/Groin

EXECUTION

• Lie on your back with your feet raised towards the ceiling.
• Have your partner hold your feet or ankles. Abduct your legs as far as you can. This will be your starting position.
• Attempt to squeeze your legs together for 10 or more seconds, while your partner prevents you from doing so.
• Now, relax the muscles in your legs as your partner pushes your feet apart, stretching as far as is comfortable for you. Be sure to let your partner know when the stretch is adequate to prevent overstretching or injury.

Groin and Back Stretch

EXECUTION

• Sit on the floor with your knees bent and feet together.
• Interlock your fingers behind your head. This will be your starting position.
• Curl downwards, bringing your elbows to the inside of your thighs. After a brief pause, return to the starting position with your head up and your back straight. Repeat for 10-20 repetitions.

Groiners

EXECUTION

• Begin in a pushup position on the floor. This will be your starting position.
• Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
• Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.

Side Leg Raises

EXECUTION

• Stand next to a chair, which you may hold onto as a support. Stand on one leg. This will be your starting position.
• Keeping your leg straight, raise it as far out to the side as possible, and swing it back down, allowing it to cross the opposite leg.
• Repeat this swinging motion 5-10 times, increasing the range of motion as you do so.

Side Lying Groin Stretch

EXECUTION

• Start off by lying on your right side and bend your right knee in front of you to stabilize the torso.
• Rest your head on your right hand or shoulder. Lift your left leg upward and hold it by the back of the knee (easier) or the foot (harder).
• Pull your left knee in toward your left shoulder and simultaneously press your foot or knee down to the floor. To intensify this stretch, straighten your left leg. Switch sides.

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