How to Do a Groin and Quad Stretch in Pre-Workout Drills

Any athlete who has spent some amount of time training or performing heavy fitness exercises has probably at one time or another pulled a muscle in the groin area. While most people are aware of the importance of pre-workout stretching, the groin area is often forgotten. With a few tips, you can add a groin and quad stretch to your regular stretching routine and avoid those painful pulled groin muscles.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Carpeting, rug, towel or yoga mat
• Exercise bands (optional)

1. Perform these stretching exercises both before and after your training program to help prevent injuries, improve flexibility and increase performance.

2. Lay on your back on a soft surface, such as carpeting, a throw rug, a gym towel or a yoga mat. If possible, grab a fitness band which will help increase the depth of the stretch and will add a bit of strength training to your exercises.

3. Wrap the fitness band, if you have one, around the ball of your foot. Lift your leg straight up towards the ceiling and hold the opposite end of the fitness band taught at your chest.

4. Open your leg straight out to the side so that it is parallel to the ground and perpendicular to your body. Hold this position for 30 seconds, allowing your leg to hover over the ground.

5. Keep an equal distance to the floor as you swing your leg out and down, bringing your feet together. Without letting your leg touch the ground and holding the resistance on the fitness band, lift your foot straight up to the ceiling, and gently release it out to your side once again. However, instead of holding the position, complete 5 smooth circles with your leg as described.

6. Roll onto your side with the banded leg on top. Bend your knee and bring the fitness band up across your back and over your shoulder, training and stretching the quads. Hold the stretch for 30 seconds, relax and repeat the stretches on the opposite side.

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