Move Well Physiotherapy Groin Stretches & Strengthening
Sitting on floor with feet together and knees dropping outwards. Use elbows to gently push your knees towards the floor. Hold for 30 seconds, then gently push back into your elbow for 5 seconds. Repeat the stretch for another 30 seconds.
Standing with legs apart and feet parallel. Keeping the back straight, stretch to one side so one knee is bent and the other leg is straight. Hold stretch for 30 to 60 seconds.
Kneeling on one knee with the other foot out in front. Tighten the buttocks and lean the hips and body forward feeling the stretch in the front of the hip in the back leg. Do not let the lower back arch backwards AT ALL. You can rotate hips slightly to feel a different stretch.
ADVANCED GROIN STRETCHES AND STRENGTHENING
This exercise stretches the muscles of the hips, groin, and lower back. Begin in a forward lunge position and drop your left knee to the ground. Place your right elbow on the inside of your right knee as pictured. Press your right elbow gently into your right knee and twist your torso to the left.
Reach your left arm straight up until you feel a gentle stretch in your lower back and right groin. Hold the stretch for about 20 to 30 seconds, release and repeat on the other leg.
This is a slightly more advanced groin stretch that intensifies the exercise by stretching both sides at once. Stand with your feet wide apart, toes pointing outwards. Slowly squat down until your knees are directly over your ankles and bend to 90 degrees. Place your hands on your feet and use press your elbows against your inner thighs and slowly push outward to open your hips. You will feel a stretch in the groin muscles in both legs. Hold for 20 to 30 seconds, relax and repeat three times.
When you are ready to start stretching exercises for your pulled groin muscle recovery, you can also complement them with movements that will strengthen the muscles in the groin area. Again, start with static exercises, and then move on to dynamic ones.
Bent-knee adductor exercise:
Lie down with your knees bent and feet flat on the floor. Use a small medicine ball placed between the knees to create resistance, and squeeze for five-second intervals. Repeat 10 times, and increase the duration and number of repetitions as strength improves.
Straight-leg adductor exercise:
Remain in a reclined position, and extend the legs flat on the floor. Place the medicine ball between the ankles, and repeat the squeezing
exercises outlined above.
Hip adduction against gravity:
Lie on your side on the floor with the top ankle resting on the seat of a chair and the bottom leg
under the chair. Slowly lift the bottom leg to touch the bottom of the chair seat, pause briefly, and then lower the leg back to the floor. Perform the exercise 10 times on each leg, and repeat three times a day.
Groin slide with plate:
Kneel on your one knee and place a weighted plate under your foot. Slide the plate out so that your leg is straight. Bring the plate back to starting position by sliding the plate towards the midline.