Stretches for a Groin Pull

by Carol Sarao


A groin pull, or groin strain -- a partial or complete tear of the small fibers of the inner thigh muscles or adductors -- is a common sports injury that can also affect women. They range in severity from Grade 1, which is when the muscle is only slightly stretch, to Grade 3, which is when the muscle fibers are completely torn. In addition to icing and resting, stretching can be part of the healing process as long as it's doctor-recommended.

Reclining Groin Stretch

Lie flat on your back to begin this exercise, suggested by Athletic Advisor. Place the soles of your feet together, with your knees comfortably flexed, then relax your muscles completely. Allow the force of gravity to pull your knees slowly and naturally towards the floor. When your knees have gone as far down as possible, hold the position for 15 to 30 seconds. With this exercise—as with all other stretching exercises—you should feel only a gentle stretch; if you experience sharp or shooting pains, immediately reduce the intensity of the stretch.

Sitting Groin Stretch

Sit on the floor, and use your hands to position the soles of your feet together. Gently pull your heels toward your body, inclining your upper body forward at the same time. You should feel a stretch in your groin area. Athletic Advisor recommends using your elbows to push your knees downward to reinforce the stretching effect.

Sitting Reach and Stretch

Sit on the floor with your legs spread apart at shoulder width. Reach across your body with your right hand and grasp your left foot at the ankle. Don't allow your back to hunch or curve; try to keep it flat. You should feel a comfortable stretch in your groin area. Hold the position for 15 to 30 seconds, then repeat on the opposite side, grasping your right ankle with your left hand and holding for 15 to 30 seconds.

Lunge Stretch

To begin this exercise, suggested by Aculife, assume a lunge position: left knee bent, with your foot flat on the floor and your upper leg parallel to the ground, right leg extending straight out behind you and in contact with the floor from the knee on down. Lean forward; you should feel a stretching sensation in your right groin. Hold the position for 10 seconds, then repeat the position on the opposite side, kneeling on your right leg and extending your left leg behind you to stretch your left groin.

Kneeling Stretch

Kneel on the floor, then move your knees away from each other to spread your legs out as far as they can go, as if you were performing a kneeling split. Lean forward from the torso, and put your elbows to the floor. Hold the position for 10 seconds. Aculife cautions that you should avoid this exercise if it causes pain in your knees. As with all the stretching exercises, don't stretch to the point of pain, and avoid the temptation to bounce; use slow, gradual movements instead.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or