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Groin Stretches

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Updated June 05, 2014

Young woman sitting on exercise mat
Sporrer/Rupp/Cultura/Getty Images

A groin strain occurs when the muscles of the inner thighs are stretched beyond their normal length. This results in tears within the muscle that cause pain and inflammation. Gentle stretching of the adductor muscles of the thigh can help prevent groin strains.

Learn how to do these easy stretches:

Seated Stretch:

1) Sit with your knees bent and feet together in a criss-cross fashion.

2) Gently press the tops of the knees down toward the floor with your elbows.

3) Stop when a slight stretch is felt.

4) Hold for ten seconds and repeat five times.

Supine Stretch:

1) Lay on the ground, but position your legs as in the seated stretch position.

2) Slowly let your legs stretch toward the floor.

3) Stop when a slight stretch is felt.

4) Hold for ten seconds and repeat five times.

Standing Stretch:

1) Stand with your legs shoulder-width apart.

2) Shift your weight to one side, bending your knee slightly.

3) Stop when you feel a gentle stretch in the opposite leg.

4) Hold for ten seconds and repeat five times.

5) Do steps 1 to 4 on the opposite leg.

Related Video
Stretches to Prevent Hip and Pain and Injury

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