Sink into these expert-recommended groin stretches for instant relief.
What Is the Groin, Exactly?
The groin is the general term for the spot where the legs connect to the pelvis.
Photo: Inti St Clair/Getty Images
And a shortened position = tight.
The result is even more tightness in the hips and groin, he says.
If you’ve suffered from one of those (and honestly, who hasn’t?
Yeji Kim
), you’ll want to prioritize groin stretches.
Benefits of Adding Groin Stretches to Your Routine
To put it bluntly: Tight muscles hurt.
a strain), she says.
In other words, making time for groin stretches could ward off future pain.
It’s apt in this context, says Abell.
It’s a concept known as regional interdependence in the world of physical therapy.
Beyond just lessening pain and reducing injury risk, improved groin mobility (thanks to groin stretches!)
Wondering how to stretch your groin, exactly?
Below, six groin stretches physical therapists recommend to improve mobility and reduce the risk of injury.
Straddle
This classic hamstring stretch is also perfect for loosening your groin.
Brace midline then hinge at hips and gently walk hands forward.
B.Lower chest to the floor as low as possible, without rounding lower or upper back.
C.Hold for 30 seconds, then attempt to sink a little lower with every exhale.
Repeat 3 times before walking hands back to start.
Frog
Known as Mandukasana in yoga, frog stretch is ahip-opening groin stretchyou’ll definitely feel trust.
A.Start on all fours, knees stacked under hips, wrists under shoulders.
Maintaining a 90-degree bend in each knee, slowly slide knees outward as far as possible.
Shift to forearms or keep hands planted, whichever is more comfortable.
Relax, breathe deeply, and lower more if you might.
C.Repeat for 10 total reps of 10-second contractions before returning to start.
A.Start sitting on the floor, soles of feet pressed together.
To increase the intensity, move feet closer to groin.
B.Hold here for 30 seconds, focusing on taking long, slow deep breaths.
Rest for 30 seconds then repeat 2 more times.
A.Start on all fours.
Draw belly button up towards spine to activate core.
B.Lift right leg up to the side, keeping back flat and torso tight.
Maintain a 90-degree bend in right knee.
C.Lift as high as possible without dumping all the weight into left leg, ideally to hip height.
D.At the top, flex glutes and abductors for 10 seconds.
Relax and repeat for 3 reps before bringing right leg down.
E.Switch sides; repeat.
A.Stand with feet hip-width apart, then take a giant step out to the left.
Keeping chest puffed out, simultaneously bend left knee and shift weight into the left side.
B.Carefully lower as far as possible.
Shift weight from right foot to right heel, lifting toes toward the ceiling.
C.Hold for 10 seconds.
Switch sides; repeat.
A.Stand with feet a few inches wider than hip-width apart, toes pointed out at about 15 degrees.
Brace midline, then press hips back and bend knees while keeping chest as vertical as possible.
B.Continue lowering until stretch is felt or until knees are bent to 90 degrees, whichever comes first.
C.Contract glute muscles, hold for 30 seconds.
Release, give a shot to sink a little lower.
Repeat 2 more reps.
What If Your Groin Is Already Strained or Pulled?
“You want to rule [out] one of these health complications first.”
“A groin strain comes up whenever the muscles get overstretched,” explains Braun.
Continuing to stretch an already over-stretched muscle is only going to make the strain worse, she says.
So, if you have a pulled or strained groin, these stretches aren’t the answer.
Over-the-counter painkillers can also be used to reduce inflammation and relieve pain.
And once it’s healed?
These groin stretches will be here waiting for you.
