Standing Groin Stretch

Standing groin stretch is an effective exercise for stretching and loosening the groin muscles (adductors). This stretch improves flexibility in the hips and helps prevent injuries, especially during activities that require quick lateral movement, such as running, soccer and dancing.

Correct execution and technique

Follow these steps to perform the standing groin stretch correctly:

  1. Stand with your feet wide apart , about twice as wide as your hips.
  2. Bend one knee slowly, while shifting your weight towards this leg.
  3. Keep the opposite leg straight, and feel the stretch in the groin of the straight leg.
  4. Keep your back straight and your chest raised to avoid strain on your lower back.
  5. Hold this position for 20-30 seconds before switching sides.

Common errors

Here are some mistakes to avoid during standing groin stretches:

  • Body bent forward: Keep the upper body upright throughout the stretch to reduce strain on the lower back.
  • Narrow leg position: If the feet are too close together, the stretch will be less effective. Keep a broad stance.
  • Sudden movements: Move slowly and controlled to avoid injury.

Modifications and variants

If you need more support or a custom variant, try the following:

  • Hand support: Use your hands on your hips or hold on to a stable object such as a chair for extra balance.
  • Deeper stretch: To intensify the stretch, bend deeper in the bent knee while keeping the other leg straight.

Video demonstrations

Here are two videos demonstrating standing groin stretches:

Number of repetitions and sets

Hold the stretch for 20-30 seconds on each side, and repeat 2-3 times for best results. This can be done daily as part of a warm-up or cool-down routine.

Breathing technique

Correct breathing technique contributes to a deeper and more relaxing stretch:

  • Breathe in deeply before starting the stretch and keep your body relaxed.
  • Exhale as you lower your body to the side, releasing tension in the groin with each exhale.
  • Maintain even breathing while holding the stretch for optimal effect.
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