The trick is stretching a few other muscles groups first! This will make your groin stretches much, much more effective when you perform them.
All you have to do is follow along with the videos below. Take your time and be patient with yourself. Go at whatever pace works for you, and you'll do just great.
Please visit the techniques page now, if you haven't already. The techniques are extremely simple, but being familiar with them will vastly improve the effectiveness of what we do below.
On the homepage I describe…in detail…the 3 Simple Steps and the 4 Basic Facts about your body that make it possible for you to provide your own joint pain relief. It's good to know why what you're about to do actually works, but it's not required, so I'll leave that decision to you.
For those of you who are interested, your groin is made up of the adductor group of muscles:
Important - FEEL FREE TO ONLY WATCH THE VIDEOS AND FOLLOW ALONG WITH WHAT I DEMONSTRATE. The text is there to support the videos if you need more clarification on any of the groin stretches in the videos.
These videos are titled “the best groin stretches” because they contain one of the most important, and seldom recommended, keys to releasing your Adductors (your groin): the releasing of your ABductors (the muscles on the outside of your legs). Tight ABductors (outside of leg) will prevent your ADDuctors (groin muscles) from releasing when you do your groin stretches.
Here’s what we are going to do:
1. 90/90 Seated Hip Stretch
Sit on the floor with one leg in front of you bent at about 90 degrees and one leg behind you bent at about 90 degrees. Gently bend forward toward your front ankle and feel the stretch in your hip on the side with the leg in front. Do make sure you don’t feel this stretch in your knee. If you feel it in your knee, move your front front up or down a bit and find a position where you don’t fee it in your knee. You may also feel this stretch in the groin of your front leg as well. That’s fine. Gently, lean into this stretch for 10 seconds for 3 sets of 3. Now, do the same steps on the other side of your body by moving your back leg to the front and your front leg to the back.
2. Twisted Seated Hip Stretch
Sit on the floor with your legs straight out in front of you. Bend one up and bring your foot over to the outside of your opposite knee. Take the arm from the side of your body with your leg still straight and twist so you can get your elbow on the outside of your bent knee. Press with your elbow against the bent knee with the foot firmly on the floor and feel the stretch on the outside of your leg and hip. Hold the stretch for 10 seconds at a time for 3 sets of 3. Now do the same stretch on the other side of your body.
3. Arm Over Shin Reclined Hip Stretch
Lie on your back with your knees bent and feet flat on the floor. Take one leg and put your ankle on the front of the other legs knee. Now, with the arm on the same side as leg that is now crossed over the other, shoot your arm over the shin of the leg on the same side as far as you can. You may only be able to get your hand over, or your may be able to get all the way up to your elbow. Whatever you can do is fine. Now with your other hand, reach up BETWEEN your legs and grab the arm you put over your shin. Pull back toward your chest and feel the stretch in your hip.
4. “Tennis Ball Press” Release Of Tight ABductors
Sit on the floor with a tennis ball under your butt. Move the ball to areas that are a bit painful/tender when the ball presses into them. Do the “tennis-ball-press” technique on any tight spots you find to get them to release even more than the stretches did.
5. Lateral Hamstring Release
Lying on the your back, bring the knee of the leg you want to stretch up to your chest so your knee is in line with your shoulder. Take your hand on the side of your body with the knee that is bent and brace the knee to hold it in place. With your free hand reach up and across the shin of the bent leg and grab the outside of your foot. Now pull with the hand on the outside of your foot to straighten your leg. You should feel this stretch on the lateral hamstring (outer edge of back of the leg). Now bend your knee so your foot comes back over your hip on the same side as the leg. Keep your knee in place with the support of your hand as you straighten and ben your 5 to 10 times, stopping at the top of the stretch where your leg is straight for 5 to 10 seconds each time. Now do the same thing on the opposite side.
6. Main Hamstring Stretch
Stand with your feet shoulder width apart. With the weight in the balls of your feet, and your legs straight, gently fall forward with your fingertips pointed at the floor, to where you would naturally fall without forcing a stretch. From that position, with your legs straight the entire time, FLEX YOUR QUADS ARE HARD AS YOU CAN while your push your fingertips toward the floor. You will feel this stretch all the way up the backs of your legs and into your buttocks. It’s a great stretch! Hold each repetition for 10 seconds. Do 3 sets of 3 reps.
Here’s what we’re going to do:
1. Warm Up
I recommend you do minor warm-up for your adductors (groin muscles) before you begin stretching them. You can lie on your back on the floor bring your legs up straight so they are pointed at the ceiling and open and close them about 10 times. You can press against your legs as you bring them together to add just a little resistance if you’d like.
Also, if you need to do this with your legs up against the wall, that is fine too.
Sit down on the floor with one of your hips against the wall. Spin your legs toward the wall as you lie back, so your buttocks are against the wall and your legs are against the wall pointing at the ceiling.
With your legs resting on the wall, spread your legs apart by sliding or walking your heels down the wall. Your legs will be in a V-shape, the wider the better.
When you’ve reached a place where you feel a pretty good stretch on your groin muscles you can pause for a few seconds and relax.
Then when you’re ready you can begin flexing your quads (muscles on the front of your thighs that straighten your legs). Even though your legs are already pretty straight, flexing your quads will fully straighten your legs and you’ll feel the stretch in your adductors (groin).
As you flex and relax your quadriceps, take your fingertips and press them in the sides of your adductor muscles. When you feel a tender/painful spot, this means the tissue is tight. Pull on that spot with your fingertips as you flex and release your quads. As the tight tissue releases move to other spots and repeat.
Go up and down your groin muscles finding tight spots. Your adductors will be like cables you can pull on when you find a tight spot to release it. There’s a front cable, middle cable, and back cable. Investigate and you’ll find lots of tight spots.
You can do as many repetitions as you’d like, but three, 1-3 minute reps will get a lot done.
Between repetitions you can GENTLY pound on your adductors when your legs are straight
OR you can bend your knees and put your feet flat against the wall to rest a bit.
Rinse, Repeat, Rinse, Repeat….you can’t do this stretch too much. It’s a good one.
Here’s what we’re going to do:
1. Feet Together Resistance Butterfly Stretch
Sit on the floor OR with your back against the wall with knees bent, put the soles of your feet together and hold them with your hands.
Rest your elbows on your knees or inner thigh.
The resistance stretch begins as you pull your knees together with your adductor muscles while pressing out with your elbows to create a small amount of resistance for your adductors, but your adductors “win” as knees get closer and closer to each other.
Next, your arms will “win” as you still resist with your adductors, but allow your adductors to lose as your knees get further and further apart. When your knees are as far apart as they can go pause for a second and then allow your adductors to begin to “win” again.
After a few repetitions of this you will begin to notice on the “stretch” portion where your arms “win” you’ll notice you knees go lower and you really can feel the stretch in your adductors.
Do 3 sets of 3, 30 second repetitions.
It’s not rocket science or brain surgery, heck it’s not even rocket surgery,
Just let your....
Legs win, arms win,legs win, arms win,legs win, arms win, etc., etc.
3 sets of 3, 30 second repetitions
2. Feet Apart Resistance Butterfly Stretch
Now, sitting in the exact same position, move the soles of your feet about 6 inches apart and then repeat the exact same steps as you just did in step 1.
You’ll feel how your feet being apart accesses different parts of your groin.
Legs win, arms win,legs win, arms win,legs win, arms win, etc., etc. 3 sets of 3, 30 second repetitions
Are there some stretches you are willing to do right now, while everything is still fresh in you mind? Go for it! Right now.
Which muscles are still tender when you sit on the tennis ball (that means they are too tight!) and could use some more work?
Go back and repeat those techniques that seem to need a few more rounds. You may be pleasantly surprised at the results you get now that you've released other muscles that may prevented them letting go on the first attempt.
Investigate a bit and you'll eventually find you can quickly get the results you're looking for.