Thigh and Groin Stretches
By Dr. Ben
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
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.
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
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.
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.
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.
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.
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.
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.
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
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:
to Stretch and Massage Your Inner Hip Muscles
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
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
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