The inner thigh muscles play a crucial role in a host of movements that you perform in your daily routine and undergo a lot of stress and strain. However, any wrong move or weak muscles in the groin area could cause severe pain and distress. It causes severe discomfort, which is easily aggravated by the improper movement of the groin muscles or simply due to a strain in the adductor muscles found in the thighs.
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Performing groin stretches on a regular basis go a long way in reducing the risk of a groin injury. Additionally, one could even perform these exercises during recovery for bettered results.
Nevertheless, while performing the groin exercises, one should take care of proper form as an improper could turn out to become counterproductive and further aggravate the distress. Beginners and casual trainers are advised to perform these stretches under expert supervision.
Let us shed some light on the five effective groin stretches that could add to your training program to strengthen the adductor muscles and relieve yourself from groin pain.
#1 Forward Lunge Stretch
Apart from working on the groin muscles, this exercise is very effective in toning a multitude of muscles in the lower body, which include the hamstrings, quads and the glutes.
Step 1: Stand straight with your feet positioned shoulder-width apart and place your arms on the side, parallel to the body. Ensure that your torso is straight throughout the duration of the exercise.
Step 2: Take a stride of reasonable length with your left leg such that the right knee touches the floor. Keep in mind that in this position, the left thigh must be parallel to the floor and the left ankle should rest exactly below the left knee. Place your arms on the left knee to include variation in the exercise.
Step 3: Hold the position for 10 seconds and return to the initial position. Perform the same motion with the other leg to complete one rep.
Repeat the exercise for the recommended number of repetitions.
Important tip: People suffering from groin pain must avoid taking a giant forward step as it puts added strain on the inner thigh muscles.
Next up: Side-Lying Leg Raise
#2 Side-lying Leg Raise
Not only does this exercise target the groin area, but also tones the glutes and hip adductors as well.
Also, read 7 Top Hip Exercises To Strengthen Your Hips.
Step 1: Lie on the floor on the side such that your legs are stacked on top of each other. You could use your lower arm to provide head support.
Step 2: Slowly raise the top leg until you feel a stretch in the inner thigh region. The legs should be straight throughout the duration of the exercise.
Step 3: Hold for a second and return to the initial position. For an increased challenge, left the other leg until touches the suspended leg on the underside.
Repeat the exercise for the recommended number of times. Perform the same motion while using the other leg for a well-balanced workout.
Important tip: Wear ankle weights while performing this exercise for added resistance and improved customisability.
Next up: Sumo Squat Stretch
#3 Sumo Squat Stretch
The sumo squat stretch is an advanced variation of the standard squat, which tones the inner thigh muscles with increased intensity.
Step 1: Stand straight with your feet positioned slightly wider than the distance between the shoulders. Place your arms on the side or fully extended in front of the body.
Step 2: Lower your body by bending the knees and pushing your hips backwards. Continue this motion until your hips are slightly below the knees. Bring your arms towards the chest such that the elbows are in line with the knees.
Step 3: Pause for 15 seconds and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: People suffering from groin pain must exercise caution while performing the sumo squat stretch.
Next up: Butterfly Stretch
#4 Butterfly Stretch
This relatively simple stretch is very effective in toning the inner thigh muscles along with the hamstrings and the glutes.
Step 1: Sit on the floor with a straight back while extending your legs outwards. Ensure that the feet are close to each other in the initial position.
Step 2: Slowly bring the feet toward the hips such that the feet touch each other. Slightly bend forward and place your hands on the floor behind the body for added resistance and improved customisability.
Step 3: Hold the position for a minute and return to the initial position.
Perform the exercise for the recommended number of times.
Important tip: Beginners could use their hands to keep the feet in place while performing the butterfly stretch.
Next up: Resistance Band Hip Adduction
#5 Resistance Band Hip Adduction
Step 1: Stand straight with feet positioned shoulder-width apart. Ensure that you are standing close to a stationary object to fix the resistance band.
Step 2: Keep your left leg close to the stationary object and wrap the resistance band over the left ankle and the stationary object.
Step 3: Move your left leg forward and then to the right such that it is in front of the right leg.
Step 3: Pause for a second and return to the initial position.
Perform the exercise for the recommended number of times. Repeat the same motion with the right leg to target the other muscle group.
Important tip: Wrap the resistance band across both the ankles and move the legs outwards at the same time for improved resistance.