The Four Best Stretching Exercises to Relieve Groin Pain

29th March 2019
If you suffer from discomfort in the inguinal area, these stretching exercises can be very helpful. They're easy and will only take a couple of minutes!

Groin pain can be caused by many factors, such as muscle tension, lack of strength in the adductors, overtraining, and others. In the following article, we’ll share several stretching exercises to relieve groin pain.

The groin is the part of the body where the thigh and torso meet. It consists of five muscles: pectineus, gracilis, adductor brevis, longus, and magnus. These muscles work together to allow the full range of leg movements.

How do stretch exercises relieve groin pain?

After doing different exercises or movements, you are likely to feel some pain or tension in the groin. Stretching exercises to relieve groin pain helps to reduce discomfort and gives the muscles more strength and resistance.

Moreover, stretching isn’t only useful for groin pain, but also to prevent muscle hardening and increasing our range of mobility. In light of these important facts, you should pay attention to the following four groin stretching exercises:

1. Butterfly stretch exercises to relieve groin pain

Ballet dancers perform this exercise a lot. Its nickname is “butterfly” and it stretches the adductors and the inner part of the thighs. In order to do these exercises to relieve groin pain, follow these instructions:

  • Sit on a mat with your back straight and eyes looking forward.
  • Bend your knees and join the soles of your feet.
  • Place one hand on each ankle to hold your feet in position.
  • You can either hold this position or apply some pressure on your knees by directing them toward the ground. You must be careful not to force the knees too much. You’ll feel some tension in the groin.
  • Hold this position for 20 or 30 seconds, repeat 4 times.
  • Eventually, you’ll be able to bring your feet closer to the inguinal area as you gain more flexibility.
The butterfly stretch is common for ballet dancers.

2. Squat stretch

The squat stretch, which you can see in this article’s main image, is quite intense and effective. Additionally, you can improve your balance as it stretches both sides of the groin at the same time. To do it, follow these steps:

  • Stand with your feet a little wider than the width of your hips.
  • Point your feet slightly to the sides, not inwards.
  • Flex your knees until your calves are at a ninety-degree angle.
  • Put your hands on your thighs and gently push outwards to open your hips.
  • You will feel some stretching in the groin area. Hold for 30 seconds, rest a while, and repeat at least 3 times.

3. One-legged stretch exercises to relieve groin pain

This exercise works the groin, opens the hips, stretches the lower back, and strengthens the legs. Doing it is very simple:

  • Stand firm and take a step forward by flexing your right leg as if doing a lunge.
  • Drop the left knee to the floor, which means that your entire weight is supported by the right leg.
  • Now, put your right elbow on the inner thigh of the working leg and turn your torso to the left.
  • Hold this position for 30 seconds. Then, return to the initial position and repeat with the other leg.
This exercise stretches the lower back.

4. Lateral thrust

The lateral thrust has a dual function: strengthens and stretches muscles. Therefore, it’s important to warm up well before doing it. After that, follow these steps to execute it:

  • Stand with your hands on your hips or arms at chest level.
  • Take a step to one side and flex the knee of the leg that performs the movement. Meanwhile, the other leg should be stretched.
  • You’ll feel a slight stretch on the leg that isn’t flexing.
  • Return to the starting position and do 8 repetitions. Subsequently, perform the exercise with the other leg.
  • Make sure you properly flex the leg that holds your weight. A half-bend will have no effect. Your calf should be at a ninety-degree angle and keep your back straight.
  • Always point your feet forward to ensure the correct use of all the muscles.
The lateral thrust has a dual function.

Groin pain is usually quite uncomfortable because it’s a group of muscles that have a role in performing simple actions, such as walking or sitting. Thus, it’s imperative that they are healthy and strong.

Stretching exercises to relieve groin pain is an excellent alternative for treating the area. However, if the discomfort persists, it’s best to visit a doctor. Always remember that your well-being is the most important thing.

  • Weber, M. A., Rehnitz, C., Ott, H., & Streich, N. (2013). Groin pain in athletes. RoFo Fortschritte Auf Dem Gebiet Der Rontgenstrahlen Und Der Bildgebenden Verfahren185(12), 1139–1148. https://doi.org/10.1055/s-0033-1335304
  • Ferretti, A., De Carli, A., & Monaco, E. (2006). Groin pain. In Football Traumatology: Current Concepts: From Prevention to Treatment (pp. 183–195). Springer Milan. https://doi.org/10.1007/88-470-0419-5_17