The best groin stretches to loosen tight muscles and increase flexibility

The best groin stretches to loosen tight muscles and increase flexibility

When you hear the word "vulnerable," you might think of a situation in which you are emotionally vulnerable, such as: B. when you tell someone you're into them, or when you come clean after being caught in a lie. However, if you apply the term to body parts, one answer comes to mind: your groin muscles.

Yes, according to Grayson Wickham, DPT, CSCS, founder of Movement Vault, the groin muscles are one of the most injury-prone regions of the body. And ignoring groin stretches can leave them vulnerable, potentially leading to pain, discomfort, muscle tension and even injury.

To keep your groin as safe as possible, here's a crash course on the underrated muscle group. Keep scrolling to learn why it's so vulnerable, how to protect it, and the best groin stretches to add to your workout routine.

What is the bar exactly?

The groin is the general term for the place where the legs connect to the pelvis. The muscles that make up the groin include, to some degree, the hip adductors (inner thigh), hip flexors (front of thigh), and hip extensors (back of thigh, hamstrings, and glutes), explains Erin Abell, DPT, a physical therapist at Pure Barre. In addition to helping you move and groove confidently, your groin also plays a critical role in keeping your knees, back, ankles, and core stable and healthy, she says.

TBH, your groin is probably tight

I hate to be the bearer of bad news, but unless you're a professional dancer or yoga instructor, your groin muscles are probably tight. "Your body adapts to the positions in which you spend the most time, and most people sit 10, 12, 14 hours a day," explains Wickham. Unless you're always criss-crossing applesauce, "all that sitting puts all of your groin muscles in a shortened position," he adds. And a shortened position = tight.

This tightness is exacerbated by the fact that in most exercise routines, you're mostly only moving in the frontal plane (aka forward and backward), says Wickham. Runners, cyclists, walkers, and even CrossFitters almost never train their muscles through the transverse plane of motion (also known as side-to-side). The result is even more tightness in the hips and groin, he says. (Related: Why You Should Add Lateral Exercises to Your Workout Routine)

Additionally, lifestyle factors like dehydration, chronic stress, and poor sleep quality and quantity can lead to increased muscle tension, says Abell. If you've suffered from any of these (and honestly, who hasn't?), you'll definitely want to prioritize groin stretches.

Benefits of adding groin stretches to your routine

To put it bluntly: tight muscles hurt. But working on improving your groin mobility can actually reduce pain and discomfort over time, according to Abell. Increased mobility in the area can also reduce the risk of groin-related muscle injuries (such as a strain), she says. In other words, making time for groin stretches can help stave off future pain.

Oh, and remember the childhood song that goes, “The hip bone is connected to the knee bone?” It's appropriate in this context, says Abell. “The jingle describes the fact that the health of a joint depends on the health of the joints closest to it,” she explains. It is a concept known in the world of physical therapy as regional interdependence. Simply put, this means that "optimizing groin flexibility, strength, and coordination can also help protect your back, knees, ankles, and feet during daily activities," she says.

Improved groin mobility (thanks to groin stretches!) can not only relieve pain and reduce the risk of injury, but also improve athletic performance—especially in sports that require lateral movement, like soccer, martial arts, rugby, climbing, and yoga, says Meghan Braun. DPT, CSCS, owner of Body Mechanics Physical Therapy in Jacksonville, Florida.

The Best Groin Stretches for Mobility

To be clear: Yes, it is possible to increase groin mobility. It's a slow process, but "consistently stretching and strengthening the groin muscles will help you increase and maintain groin mobility and reduce the risk of a groin injury," says Braun.

Wondering exactly how to stretch your groin? Don't be surprised anymore! Here are six groin stretches that physical therapists recommend to improve mobility and reduce the risk of injury.

Spreading

This classic hamstring stretch is also perfect for loosening the groin. Do it regularly (read: every single day) and "you'll find that you can work yourself a little deeper into the position and open your legs to a wider spread without bending your knees," says Abell.

ABegin sitting on the floor with your legs straight and in a straddle position, knees facing the ceiling, feet bent. Support yourself in the midline, then pivot at the hips and gently walk your hands forward.

b.Lower your chest to the floor as low as possible without rounding your lower or upper back.

CHold the position for 30 seconds, then try to sink a little deeper with each exhale. Repeat three times before returning your hands to the start.

frog

Known as Mandukasana in yoga, the frog stretch is a hip-opening groin stretch that you will definitely feel - confidence. Since this move can be uncomfortable on hard surfaces, try padding your knee joints with two folded towels or belly mats, suggests Wickham.

AStart on all fours, knees stacked under hips, wrists under shoulders. Maintain a 90-degree bend in each knee and slowly push the knees outward as far as possible. Switch to forearms or leave your hands open, whichever is more comfortable.

b.Go as low as you can and then contract your adductors (inner thighs) as hard as you can for 10 seconds. Relax, breathe deeply, and lower yourself more if you can.

CRepeat for a total of 10 reps with 10-second contractions before returning to start.

butterfly

Sure, that may have been your favorite position in kindergarten, but decades later, it's not a relaxed position, but a groin stretch - and a good one. “Repeat this daily and gradually [and] as your hips become more mobile, you will notice that you can lower your knees closer to the floor,” says Abell.

ABegin sitting on the floor with the soles of your feet pressed together. Brace the core, keep the chest puffed, and pull the shoulders down and back while allowing the knees to open. To increase intensity, move feet closer to groin.

b.Hold here for 30 seconds and focus on taking long, slow, deep breaths. Rest for 30 seconds and then repeat 2 more times.

Fire hydrant

Named because you'll look like a dog taking a lick if you do it, the fire hydrant is good at stretching your glutes, groin, and hamstrings, says Wickham. It also strengthens your abductors—the muscles on the outside of your hips and glutes—which helps counteract tightness in your inner thigh or groin.

AStart on all fours. Pull your belly button up toward your spine to activate your core.

b.Lift your right leg to the side, keeping your back flat and upper body tight. Maintain a 90-degree bend in your right knee.

CLift as high as you can without putting all your weight on your left leg, ideally at hip height.

DAt the top, flex the glutes and abductors for 10 seconds. Relax and repeat for 3 reps before bringing your right leg down.

Echange sides; repeat.

Cossack squat

With or without weight, the Cossack squat can help strengthen your quads, glutes, hip flexors, and core. But that's not all this multitasker does: "The Cossack squat also provides a solid groin stretch," says Wickham.

AStand with your feet hip-width apart and then take a big step to the left. Keeping your chest puffed, simultaneously bend your left knee and shift your weight to your left side.

b.Carefully lower as far as possible. Shift weight from right foot to right heel and lift toes toward ceiling.

CHold for 10 seconds. change sides; repeat. Continue alternating for 8 reps.

Spread squat

If the Cossack squat was a challenging groin stretch for your body, you can continue practicing this version or use a brace to help with the straddle squat. As shown in the image above, you can place dip bars, a chair, or another type of support in front of you to make this squat variation a little easier.

AStand with your feet a few inches wider than hip-width apart and your toes pointing at about 15 degrees. Brace the midline, then push your hips back and bend your knees while keeping your chest as vertical as possible.

b.Continue lowering until you feel a stretch or until the knees are bent 90 degrees, whichever comes first.

CTense your glutes and hold for 30 seconds. Let go and try to sink a little deeper. Repeat 2 more reps.

What if your groin is already tight or pulled?

First things first: If you have pain in your groin, see a physical therapist or doctor as soon as possible. If you can tell when the injury occurred — for example, you felt a pulling sensation while playing soccer or noticed a slight discomfort while squatting — see a physical therapist because you may have a strain, advises Braun.

However, if you have no idea when the potential injury might have occurred, contact your primary care doctor instead, recommends Braun. “A hernia, a bladder infection and problems during pregnancy often cause a very similar feeling in the groin to a strain,” she explains. “You want to rule [out] any of these health complications first.”

Here's why it's important to get checked: If your groin is tight, you don't actually want to do any of the groin stretches mentioned above. “A groin strain occurs when the muscles are overstretched,” explains Braun. Continuing to stretch an already overstretched muscle will only make the strain worse, she says. So if you have a pulled or strained groin, these stretches are not the solution.

While a physical therapist can design a treatment plan tailored to your specific needs, you can also try some dynamic stretches and, if possible, icing the groin for 15 to 20 minutes every two to three hours within the first 48 hours after the injury began, Braun suggests. Over-the-counter pain relievers can also be used to reduce inflammation and relieve pain. (However, be sure to follow label directions and talk to your doctor before taking anything new.)

The good news is that a mild groin injury usually heals within six weeks with dynamic stretching, ice, and rest, says Braun. And when it's healed? These groin stretches will be waiting for you here.