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Stretches To Prevent Groin Pain

Groin pain is common and often due to overuse, sports, or strenuous activities. It may present immediately after an injury or gradually over a period of time. Even if you don’t participate in sports, you may have tight hips from sitting 8 to 12 hours a day at your office job. Whatever your daily routine includes, stretching regularly is essential for treating groin pain and tight hips alike.


The straddle is a classic hamstring stretch that is also perfect for loosening your groin muscles. Straddle flexibility, the ability to lengthen your hip adductors and open your hip flexors, is very important to prevent future groin pulls and pain.

How To:

Start by sitting on the floor with your legs in a straddle position. Your legs should be straight, knees pointed at the ceiling, and your feet flexed. Open your legs as wide as needed to feel a stretch in your inner thighs. To increase the stretch, walk your hands forward while keeping your back straight. Hold this position for 20 to 30 seconds and repeat three times.

Kneeling Hip Flexor Stretch

The kneeling hip flexor stretch is an essential warm-up and cool-down stretch for the hip flexor muscles.

How To:

Start by kneeling on a mat or towel with both knees, then place one foot forward so that you have a 90-degree angle at the hip and knee. If you need support, place your hands on the front knee. Keeping the torso upright, slowly lean and push your hips forward until you feel a comfortable stretch through the groin and top of the thigh (rear thigh). Hold this position for 15 to 30 seconds and repeat three times on each side.

Butterfly Stretch

The butterfly stretch targets the groin and inner thigh muscles. This stretch improves flexibility, helps you maintain stability and balance, and also opens the hips after long periods of sitting.

How To:
Sit down on the floor with your legs in front of you. Bring your right foot up towards your groin, bending until it is at a comfortable spot and the sole of the right foot is facing your left thigh. Bend your left knee to bring your left foot toward your groin so that the sole of your left foot is touching the sole of your right foot. Hold your feet with your hands and rest your elbows on your knees, slightly putting pressure on the knees to push them downwards. Hold this position for 15 to 30 seconds and repeat three times.

Lateral Lunge Groin Stretch

Lunges are great movements that help strengthen and stretch your muscles at the same time. Lateral lunges develop balance, stability, and strength by working your inner and outer thighs.

How To:

Start by standing with your feet parallel and shoulder-width apart. Your back should be straight and your weight on your heels. Take a big step to the side, keeping your torso as upright as possible, and lower until your leading leg is bent at a 90-degree angle. Keep your trailing leg straight. Hold this position for 15 to 30 seconds and repeat three times on each side.

Schedule an Appointment
If you suffer from acute, chronic pain or other musculoskeletal disorders, contact Physical Medicine and Rehabilitation of NY & CT to schedule an appointment.

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