Groin Stretches

Written by Brett Harrop


(Main muscles involved: Adductor Longus, Adductor Brevis, Adductor Magnus, Pectineus, Gracilis)

The following groin stretches are designed to improve the flexibility of the groin muscles (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them.

To begin with, the groin stretches should be held for 15 seconds and repeated 4 times at a mild to moderate stretch pain free. Generally, you should choose one or two exercises that are comfortable for you and perform them 3 times daily. As your flexibility improves, the exercises can be progressed by increasing the frequency, duration and intensity of the stretches provided they are pain free.

Groin anatomy
Figure 1 – The Groin Muscles (Adductors)

Groin Stretches

Groin Stretch Standing

Begin standing tall with your back straight, place your feet approximately twice shoulder width apart. Gently lunge to your right side, keeping your left knee straight, until you feel a stretch in the groin (figure 2). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free on each side.

Groin Stretch
Figure 2 – Groin Stretch (left leg)

Additional Groin Stretch

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