Groin Stretch

Groin Stretch is an effective exercise for stretching and loosening up the groin and inner thighs. This stretch is ideal for those who want to improve flexibility and mobility in the lower body, especially for athletes and those who sit a lot.

How to perform the Groin Stretch correctly

Here is a step-by-step guide to performing the Groin Stretch effectively:

  1. Sit on the floor with your feet together in front of you and your knees bent out to the sides.
  2. Grasp your feet with both hands and gently pull them closer to your body.
  3. Use your elbows to lightly press your knees down towards the floor until you feel a stretch in your groin and inner thighs.
  4. Keep your back straight and avoid bending forward to protect your lower back.
  5. Hold the stretch for 20-30 seconds and breathe deeply.

Typical errors in Groin Stretch

To get the most out of the stretch and avoid injury, avoid the following typical mistakes:

  • Round back : Make sure to keep your back straight when sitting in the stretch to avoid unnecessary strain on the lower back.
  • Excessive pressure on the knees : Do not press too hard with the elbows on the knees. The stretch should be gentle and without pain.
  • Knees lift too high : Try to let gravity do the work and don't push your knees down if you're not comfortable.

Variations and Adjustments for Groin Stretch

Depending on your flexibility and comfort, try these variations of the Groin Stretch :

  • Lying groin stretch : Lie on your back, pull your knees towards your chest and let them fall out to the sides. This provides a more relaxed stretch of the groin.
  • Butterfly stretch with weight : If you want a deeper stretch, you can place light weights (eg dumbbells) on your knees to gently intensify the stretch.

Rehearsals and recommendations

Hold the stretch for 20-30 seconds and repeat 2-3 times. Perform the exercise daily or after training to loosen up the groin and improve flexibility in the inner thighs.

Breathing during the exercise

Remember to breathe deeply during the entire stretch. Inhale as you enter the stretch and exhale slowly as you hold the position. This helps to relax the muscles and improves the effect of the stretch.

Back to blog