Eight Stretching Tips:

Inner Thigh and Groin Stretches

By Dr. Ben Kim
DrBenKim.com

In showing how to use a ball and foam roller to massage the inner hip area, I neglected to illustrate static stretches for the inner thigh and groin regions.

The target muscles are those that allow you to move your leg towards your midline. These muscles are your gracilis, adductor magnus, adductor longus, and adductor brevis.

There are several different positions that allow for effective stretching of these muscles. It's best that you give all of the stretches presented below a try and use those that are most comfortable. Remember to give equal time to both sides of your body, to maintain steady breathing while stretching, and repeat as often as you'd like without creating pain.

Assuming that you don't have problems within your ball and socket hip joints, one of the easiest ways to stretch your inner thigh and groin muscles is to lie on your back, bring the soles of your feet together, then let your knees approach the ground. To enhance this stretch, use your hands to apply downward pressure on your inner thigh muscles.

DSC05808

To target the upper bellies of your adductor and gracilis muscles, place the foot of your target leg up against a window ledge or stable chair, maintain balance by holding onto your upper knee, then lean your upper body forward and against your upper thigh. This position should allow you to feel a stretch along your inner thigh. You may also feel a stretch in the bottom portion of your calf.

DSC05792

To really target the ropey gracilis muscle along the innermost portion of your thigh, lengthen your target leg out towards your side, then rest your body weight equally on the heel of your target leg, your folded opposite leg, and your hands.

DSC05787

Allow your upper body to approach the ground in front of you until you feel a stretch in the gracilis muscle of your outstretched leg. Hold this position for up to 30 seconds, then do the same for the opposite leg.

To fully target your beefier adductor muscles, remain resting on the shin and foot of your folded up leg, then rest the sole of the foot of your target leg on the ground with your knee bent - the angle between your resting thigh and your target thigh should be about 90 degrees, creating a "V" shape between your inner thighs.

While maintaining your legs in this position, allow your upper body to approach the ground in front of you until you feel a stretch along the inner thigh of your target leg.

DSC05783

Depending on the tone of surrounding muscles (especially one called your sartorius), you may need to place the hand of the arm on the side of your target leg in front of you on the ground for support as you lean forward and down.

DSC05785

If you get serious about stretching out your inner thigh and groin area and you're not already stripping these areas with a foam roller or ball, I encourage you to review the following post:

How to Stretch and Massage Your Inner Hip Muscles

If, after trying a soft ball like a jumbo tennis ball or a volley ball, you find that your muscles can benefit from more pressure, I recommend moving on to a medicine ball. The one that I like to use for this purpose is the 10 pound Valeo medicine ball, which you can read about here:

Valeo Medicine Ball

Regular stretching of all of your major muscles, including those that line your inner hip and groin regions, is an absolute must for injury prevention and maintaining wellness as you age. Please consider sharing this post with family and friends who aren't already on a regular program of stretching.

Dr. Ben KimImprove Your Health With Our Free E-mail Newsletter

Join thousands of people from all over the world who receive our natural health newsletter.

  • 100% free. You can unsubscribe anytime.
  • No spam. We respect and protect your privacy at all times.
  • Valuable information that you can use to improve the quality of your health and life.
First Name:
Email:

Reviews

Just a note to let you know how much I appreciate your newsletter. As a fellow health care provider (optometrist) and medical researcher, I find your distillation of the literature into lay terms to be accurate and very understandable. I really enjoyed your contribution regarding macular degeneration. Keep up the good work. - Kristine Erickson, OD, PhD, FAAO

I get a lot of e-mailed newsletters and yours is the only one I read thoroughly from top to bottom. Your advice is enlightening, educational, easy to follow and it works! Thank you so much for all that you offer. - Lisa Abramovic

Thanks for your excellent health newsletter. I look forward to it every week. Thanks for providing the best online health resource I have found. - Moorea Maguire

I'm sure as a doctor you hear your share of complaints. I just thought you'd like to know that there's at least one person in your "e-audience" that appreciates the time and effort you put into sending the emails. I really look forward to them. - Linda H., Raleigh, North Carolina

Many of my adult ESL students are Korean, and enjoy bits and pieces from your newsletter that I have shared with them. In addition to your logical approach to health, I enjoy sharing your newsletter because your English is unfailingly correct as well as easily understood. Thank you for your beautiful approach to life. - J. Zetterstrom

I thank you and your staff for such a great website. I am former National Level Bodybuilder so I know a thing or two about health and fitness. Your site is very valuable and I do my best to pass it on to friends and people I train. It is also a helpful resource in my career as a human service provider working with clients who need to recover from substance abuse. I believe a major part of recovery is getting your body and mind feeling healthy and strong. Thank you again! Great Website! - Michael Christopher, MSW

I truly appreciate your wonderful newsletter - your balanced and professional way of looking at issues is so helpful! - Erica H.

First Name:
Email:


Disclaimer: Throughout this entire website, statements are made pertaining to the properties and/or functions of food and/or nutritional products. These statements have not been evaluated by the Food and Drug Administration and these materials and products are not intended to diagnose, treat, cure or prevent any disease.