Athletes, dancers and those who practice karate are prone to groin strains and injuries. One way to prevent groin injuries is to increase flexibility in the groin tendons and muscles. The major tendons in the groin include the six adductor tendons and the gracilis that attach to the femur (thigh bone) and various bones in the hip. Various stretching exercises performed on a regular basis are the best way to increase flexibility in these groin tendons.
Things You'll Need
- Spacious room with doorway
- Exercise mat
- Elastic tubing
Stretches Exercises To Increase Groin Flexibility
Stand with your feet spread to each side, about two and a half feet apart. Slowly bend your right knee while keeping your left one straight. Stretch your groin muscle for 15 to 30 seconds, then repeat the same movement on the opposite side. Do three sets.
Perform the following exercises between three and five times per week: Lie on a mat with your knees pointing up and both feet on the mat. Using your forearms, gently spread your legs apart, stretching your legs outward as far as possible. Hold this movement for 15 to 30 seconds, then relax. Repeat this exercise three times.
Lie on a mat near a doorway with your buttocks near the wall. Extend your left leg through the doorway and place it on the floor. Lift your right foot and place the heel of your shoe against the wall, keeping your knee straight. Hold that position for 15 to 30 seconds, then relax. Do three repetitions with your right leg against the wall. Repeat the same movement and repetitions with your left leg raised against the wall.
Sit down on the mat and place the soles of both feet together while pointing your knees outward. Lean slightly forward and slowly push down on your calves with both forearms. Hold this movement for 15 to 30 seconds, then relax. Repeat this movement two more times.
Tie an elastic tube around your right ankle. Stand facing an open doorway and place the far end of the elastic tubing against the door jamb, closing the door on it. Pull your right leg back against the elastic band, keeping both your knee and back straight. Do three sets of 10 repetitions with each leg. Finally, turn around and face away from the door. With the elastic band around your right ankle, push your right leg forward, then relax. Do three sets of 10 repetitions with each leg.
Tips & Warnings
- The key to increasing flexibility in groin tendons is to gradually stretch your tendons further during each workout. Be patient. Increasing groin flexibility will occur much more quickly when you are young. But anyone can increase their groin flexibility if they consistently work at it. You might also try warming up while marching or jogging in place to get the blood flowing in your groin tendons. Do all of the exercises in succession while your tendons are warm. (See references 1-3 below for additional exercises)
- Never force any stretching movement as this can cause a strained groin tendon or muscle.