The adductor muscle group, more commonly referred to as the groin, is a set of 5 muscles that brings your leg in towards the center of your. If you've ever felt pain in your groin while exercising, odds are you have tight hip adductors—the muscles you use to bring and hold your legs. Any type of sudden movement in the groin area can potentially cause a strain or pull, especially when the muscles are not properly warmed up.
Equally as awkward? Talking about uncomfortable groin pain. But to heal a pulled groin, you need to understand why it happens. Your groin region—the area between your stomach and thighs—is comprised of five muscles that work together to help you move your legs with a full range of motion: the pectineus, gracilis, adductor magnus, adductor longus, and adductor brevis.
Overuse, injuries, or pulling a muscle can all cause aches, soreness, and pain down there. The fix? Here, Vorensky offers up five pulled groin stretches to get you going, all of which help to release the hip flexors and groin muscles. Incorporating these into your routine twice weekly will teach these muscle groups how to relax and prepare you for other effective strengthening exercises down the road.
Find the right foam roller for you here. How to do it: With the foam roller placed on the inside of your thigh, slowly rock forwards and backwards using your elbows and your opposite knee. Roll from just above your knee to the groin for 30 seconds. Do 3 sets on each side.
Using trunk rotation your chest, abdomen, and back , this stretch will target the hip flexor and groin muscles to ease groin pain. How to do it: Start in a half kneeling position. Rotate the trunk upper body to the same side as your front leg. Squeeze your glute on the rear leg to increase the stretch of the hip flexor and groin muscles.
If you do not feel a stretch, add a gentle lean forward. Complete for 15 seconds. Rest for 15 seconds. Do 4 to 6 times per side. Why it helps: Lunges will strengthen and stretch your muscles at the same time. How to do it: Start standing with both feet together.
Take a step to the side with your right foot, slowly lowering into a lunge. Keep the toes of both feet pointed straight forward; this will make sure you are targeting the groin muscles. Press back to start for one rep. Complete 6 to 10 reps and repeat on opposite side. Do 2 to 3 sets, resting 30 to 60 seconds between each. Why it helps: This relaxing isolated groin stretch is great for the end of your workout as a cooldown.
As a whole, these challenging-but-comfortable stretches just feel good and help your body relax, so incorporate them into your routine after your sweat session is finished, says Vorensky. How to do it: Sit up straight with the soles of your feet touching in front of you, creating a butterfly-like shape.
Using your elbows, gently push down on your knees to really deepen the stretch in your groin region. Rest 30 seconds. Do 3 to 5 sets. Why it helps: Another great cooldown exercise, use this stretch to target the groin and hamstring muscles, suggests Vorensky. Gradually lean your trunk forward, reaching straight out toward your toes, to create a gentle stretch for 30 seconds. Type keyword s to search.
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The 4 Best Stretching Exercises to Ease Groin Pain. Groin pain can be caused by many things, including tight, weak groin muscles (adductors) or groin pulls or strains. The following series of exercises can be used as a stretching program after each workout session to help treat. A look at groin strains, a muscle injury that has many potential causes. The main symptoms of groin strain are pain and tenderness in the area. groin or inner thigh may feel warmer than usual; muscles feel weak or tight. Stretch your inner thigh and groin muscles the right way. Stretching your groin can be hard because most lifters are too tight in other areas.